Nowadays, the extension of people's life spans has brought healthy aging to the agenda. Especially the increasing rate of Alzheimer's and Dementia with age has made us think about what to do about it. That's why the scientific world has designed the 'MIND DIET' to improve brain functions and prevent Dementia.
What is the MIND Diet?
MIND, Mediterranean-Dash Neurodegenerative Delay intervention It means. The MIND diet combines the features of the Mediterranean diet, which is used to protect cardiovascular health, and the DASH diet, which is used to treat high blood pressure.
10 Food Groups That Affect Brain Functions According to the MIND Diet
Green leafy vegetables: They contain high amounts of antioxidants such as vitamin K, lutein, beta-carotene and folic acids, which are effective in keeping the brain young and protecting against dementia and Alzheimer's disease.
Vegetables: Vegetables rich in vitamins, minerals and nutrients with strong antioxidant properties are effective in protecting brain functions and mental agility.
Oil seeds: Oil seeds such as hazelnuts, walnuts and almonds contain vitamin E and unsaturated fat. It helps prevent the decline in cognitive performance in the brain with its acid content.
Fruits: Fruits such as strawberries, blackberries and blueberries help protect brain health with their 'polyphenol' content.
Whole Grains: Like everything in your body, the brain needs energy to function. The best energy fuel is glucose, the building block of carbohydrates. If you choose whole grains in this grain group, your blood sugar will rise slowly and help you stay mentally alert throughout the day.
Seafood: Omega-3 is found in fatty fish in the form of EPA and DHA. Low DHA levels increase the risk of Alzheimer's memory loss.
Poultry: It is necessary for cognitive health with its B vitamins and amino acid content.
Olive oil: Olive oil improves memory thanks to the polyphenols it contains. It protects the brain against toxic compounds.
Wine: In humans, especially with advancing age, there is a problem between the synapses that provide perception in the brain. lacquer formation begins. Polyphenols (especially catechins) in wine delay the formation of these plaques. At the same time, red wine helps protect against Alzheimer's disease with its resveratrol content.
Legumes: Legumes slow down cognitive aging thanks to the isoflavones they contain.
Foods to Avoid on the MIND Diet
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Consume less than 3 portions of red meat per week.
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No more than 1 tablespoon per day. Small amounts of butter and margarine can be consumed.
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Consume a maximum of 60 g of fatty and salty cheese types per week.
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A maximum of 60 g per week. Consume 4 portions of pastries and desserts.
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Fried and fast food type foods can be consumed at most once a week.
MIND Diet - Scientific Evidence: MIND diet is a newly created diet. The first data on the diet was published in 2015. In a study conducted at Rush University Medical Center, this diet model was tested on 923 people. It was found that it helps reduce the risk of Alzheimer's in individuals who comply with the diet well.
To healthy and peaceful days…
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