THE MIND DIET- FOOD THAT FIGHTS ALZHEIMER'S
Fighting Alzheimer’s requires a lot of attention when it comes to diet. Research has proven that ‘MIND DIET’ is quite beneficial for such patients by helping in slowing down the cognitive decline of the brain. This diet is a combination of Mediterranean diet and DASH diet. While the Mediterranean diet promotes consumption of vegetables and olive oil along with moderate protein, DASH diet is primarily used to treat hypertension. DASH diet is rich in fruits, vegetables, whole grains, low-fat dairy products, fish, nuts, and beans.
Following is the list of food groups that come under this MIND diet-
Clean ‘greens’
Frequent servings of green leafy vegetables such as spinach, kale, mint, fenugreek etc is advised. These are good sources of Vitamin A and C.
Temptable ‘vegetables’
An abundance and variety of plant foods should make up the majority of meals. Have at least 4-5 servings of vegetables daily. Salads are a healthy option before at least two major meals of the day. The vegetables are loaded with vitamins and minerals.
The dearie ‘berry’
Blueberries and strawberries in particular help to keep the brain working at its best and may slow down symptoms of Alzheimer’s. Anthocyanins in berries have neuroprotective effects.
Queen ‘bean’
Talking about beans, this diet prefers plant-based proteins. Beans are one of the best sources of vegan protein. It’s advised to consume beans-kidney beans, pinto beans, black beans, chickpeas etc. on daily basis to get best benefits.
Robust ‘nuts’
Nuts serve as the most healthy snacks. They are also a good source of healthy fats especially omega-3 fatty acids which our bodies cannot synthesize and need to be provided by the diet. Munch on a handful of almonds, walnuts, pistachios, and cashews whenever hungry.
Relish ‘fish’
Fish is advised to be consumed once or twice a week. Tuna and salmon are two most healthy choices. Rather than consuming fried fish, go for grilling the fish or sauteing it in a little oil.
Glee with ‘poultry’
Substitute poultry for red meat. Make sure to consume small portion sizes and lean part. Its high in protein and low in saturated fat, making it a brain healthy option.
Employ ‘olive oil’
Use olive oil or canola oil as salad dressings. Limit the use of saturated fat i.e. butter and ghee. Olive oil provides monounsaturated fatty acids which help to lower the ‘bad’ cholesterol in our body.
Contain ‘whole grain’
In India, grains are the staple food may it be wheat in north or rice in south. The whole grains and the products made from them should be the trendsetter. Have brown rice instead of white, whole wheat flour instead of refined wheat flour etc. The inclusion of oats is also a healthy alternative.
‘Wine’ is fine
Red wine is rich in a polyphenol, namely resveratrol. This has neuroprotective effect i.e. it protects our brain from cell damage. Moderate consumption of wine, twice a week is recommended only after doctor’s advice.
The final word
The MIND diet breaks its recommendations into 10 food groups to be included in the diet. Be consistent to follow this diet to get brain-protective benefits.
