Research suggests that a particular vegetable-based diet called the MIND diet may reduce the risk of developing Alzheimer’s disease. More than 5 million Americans suffer from a degenerative brain disease called Alzheimer’s.
The MIND diet
The MIND diet was developed by a nutrition teacher, Martha Clare Morris, in 2015. It stands for “Mediterranean-DASH Intervention for Neurodegenerative Delay.”
Research suggests that this diet has been found to reduce the risk of chronic conditions, such as high cholesterol, heart disease, prediabetes, and obesity. The MIND diet also emphasizes improving brain function and dementia as it is effective in preventing cognitive decline after stroke.
The brain foods in the MIND diet improve cognition, such as, polyphenols in berries, omega-3 fatty acids in the nuts, and vitamin E in the extra virgin olive oil.
Foods to eat in the MIND diet
The MIND diet is mainly a plant-based diet, perfect for vegetarians and vegans. The eight healthy foods consumed in this diet are:
- Green leafy vegetables
- All other vegetables
- Extra virgin olive oil
- Whole grains
- Wine (in moderation)
Foods to avoid in the MIND diet
- Red meat
- Fried food
These foods contain saturated fats and trans fats, which increases the risk of developing chronic conditions like diabetes, insulin resistance, and even Alzheimer’s disease.
How does the MIND diet work?
The MIND diet is full of antioxidant-rich foods with brain-boosting properties. These nutrients promote exemplary brain health, potentially by reducing decreasing stress, inflammation and the formation of beta-amyloid plaques.
However, more research could prove the impacts of the MIND diet on the brain.