Following the MIND diet is important forwho want to protect their as they age.
What is the MIND Diet?
The MIND diet is a combination of two popular DASH Diet, and is designed to improve cognitive health and prevent as you age. The two diets that contribute to the MIND diet are both known to improve heart health, diabetic , and chronic disease vulnerability, but the combination diet is specifically geared towards that can protect neural and prevent deposition., the Diet and the
This diet is known to foods from the Mediterranean diet and diet but has few other strict guidelines. Basically, the diet requires that you increase your intake of 10 key groups. that are rich in and antioxidants make up most of this diet, as these foods can lower inflammation and neutralize the of free radicals, which can cause neurodegenerative and chronic disease.’s and also reduce the risk of developing this condition, but it can also help you lose and eliminate some risk factors that can contribute to cognitive disease. This diet pulls many of the best -boosting
MIND Diet Meal Plan
If you are going to follow the MIND diet, a one-dayplan may look something like the following:
- Breakfast: Scrambled eggs, pesto , cherry tomatoes, 1 slice of whole-grain and 2 slices of
- Lunch: Chicken with spinach and cucumbers, and a honey mustard vinaigrette
- Dinner: 5-ounce salmon fillet, broccoli, 1/2 cup of brown rice and 1 glass of red wine
- Snack: 1/2 cup of almonds or walnuts, 1 cup of blueberries
MIND Diet Foods
Foods to Eat
Foods to Avoid
The many impressive benefits of a MIND diet include:
- Preventing cognitive decline
- Reducing your risk of neurodegenerative disease
- Weight loss
- Lowering inflammation throughout the
- Preventing stress
- Reducing risk of neurodegenerative disease
- Preventing diabetes
- Reducing arthritis and gout of
- Treating headaches
Most of the foods that are included in this diet are rich in antioxidants, including , , , , and . However, these foods are also notably low in and are composed of complex , which can help with weight loss and the risk of .
This diet is also known to be anti- , which can help to reduce symptoms of , , and other common conditions. Inflammation can also decrease your activity levels, which is known to speed up cognitive decline. The point of this diet is to reduce the risk factors that can lead to cognitive decline, including a and an unhealthy accumulation of in the body.
MIND Diet Guidelines
When following this diet, there are a few do’s and don’ts to make the experience as effective as possible.
- Eat at least one salad per day
- Have one glass of wine per day
- Snack every day on
- Eat fish once a week
- Eat and berries at least once per week
- Avoid using as a tool, except for one meal per week
- Limit fish intake, as there is a higher risk of consumption
- Don’t cut your calories, simply change your structure
- Don’t drink too much , even wine, as this can be counterproductive to the diet’s