MIND Diet Offers Food For Thought
We’ve known for quite some time that avoiding sweets and processed foods is associated with a variety of worthwhile physical benefits, such as lower cholesterol and healthy weight. But science is showing that a diet that encourages antioxidant-rich foods, and discourages foods deemed ‘unhealthy,’ is associated with important mental benefits. The MIND diet, which emphasizes leafy greens, berries, nuts, and whole grains while limiting red meat, butter, sweets, and fried food, has been shown to lower the odds of developing conditions like Alzheimer’s disease and dementia.
The MIND diet, which stands for Mediterranean- DASH Diet Intervention for Neurodegenerative Delay, combines aspects of the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets, and is specifically designed to promote brain health. The Mediterranean diet, which is characterized by a high intake of fruits, vegetables, whole grains, and olive oil, along with moderate consumption of fish, poultry, and red wine—while limiting red meat and processed foods—is associated with heart health and weight management, as well as a reduced risk of depression and cognitive decline. The DASH diet, which emphasizes fruits, vegetables, lean proteins, and low-fat dairy, is also associated with improved cardiovascular health, weight management, and a reduced risk of depression.
Certain foods that are mainstays of the MIND diet—leafy greens, berries, nuts, and fish–have been individually linked to cognitive neuroprotective benefits. Berries—blueberries in particular—are the only fruits that are stressed in this diet. Blueberries are high in antioxidants, particularly anthocyanins, which have been shown to reduce inflammation in the brain. Some studies propose that the antioxidants in blueberries may help reduce the accumulation of beta-amyloid plaques, a hallmark of Alzheimer’s disease.
Research findings indicate that people who follow the MIND diet may experience a slower rate of cognitive decline compared with those who do not adhere to the diet. It’s important to note that while there is promising evidence supporting the potential benefits of the MIND diet for cognitive health, research in this area is ongoing, and individual responses to dietary patterns can vary. Always check with your doctor before embarking on a new diet plan to be sure that adding or eliminating certain foods will be safe in conjunction with any prescription or over-the-counter medications you take.
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