Diet That Feeds The Brain: The Mind Diet

While the interest in popular diets has increased so much, getting the right information and choosing the most suitable one for ourselves has become very important for our health. In this period when we encounter new nutritional trends every day, the Mind diet is one of the trends that most people do not know and wonder about.

The Mind diet, which is among the most popular diets of 2019, focuses on the development of brain functions. So how does he do this? What foods are eaten, what is prohibited? Who should apply and for what period of time? All the details and curiosities are in this article through the eyes of an expert!

It is very important for our brain health, a strong memory and to prevent diseases such as Alzheimer’s that may occur in later ages. Proper nutrition programs applied to keep our brain health at a high level reduce the risk of mental decline and dementia. Mind diet is a nutrition program created for this purpose, which will improve both the mind and the body. It was developed by medical school dietitians at Rush and Chicago universities. It was created by combining the Mediterranean diet and the DASH diet.

How is it applied?

Since the mind diet has just entered the literature, there are no definite rules on how to apply it. The point to be considered in the application; increasing the consumption of some foods determined by experts, and limited consumption of some foods. The frequency and time of consumption of these foods varies from person to person.

What Foods Should We Consume on the Mind Diet?

  • Green leafy vegetables: Foods in this group, which consists of foods such as spinach, cabbage, beetroot, arugula, cress, lettuce, and chard, support brain health in terms of containing high levels of vitamin K, antioxidants, lutein and beta-carotene, strengthen memory and keep the brain young. It is recommended to eat at least 5-6 servings of foods in this group per week.

  • Vegetables: Although primarily leafy greens, all-season vegetables support improved mental health. Including it in your meals every day provides maximum benefit.

  • Oilseeds: Nuts such as walnuts, hazelnuts, peanuts, almonds are in the group of oil seeds. It prevents cognitive decline with its high content of vitamin E. At the same time, walnut supports our brain with its omega-3 content. It is recommended to be consumed in moderation every day.

  • Fruits: Fruits such as raspberry, strawberry, blackberry and blueberry, which are classified as ‘berry’, are important sources of antioxidants. Consumption of fruits, mainly red fruits, at least 2-3 times a week is indispensable in the mind diet.

  • Fish: Effective intake of EPA and DHA is essential for brain function. For this reason, fish, which are the main sources of omega-3, should be preferred, especially oily fish such as salmon, sardines, trout, tuna and mackerel.

  • Whole grains: Our brain uses glucose as its primary energy source. For this reason, making the right food choices is important for effective energy use. Foods with a low glycemic index such as whole grain breads, bulgur, oats, whole wheat pasta, quinoa will be the right sources of carbohydrates. It is important to take 2-3 servings every day.

  • Pure olive oil: Being one of the healthiest sources of vegetable oil, olive oil contributes to preventing Alzheimer’s and strengthening memory. It should be consumed every day and should be the preferred source of fat in meals.

  • Poultry: Foods such as chicken and turkey cooked in healthy ways are healthy sources of protein. Adequate protein intake is important for brain functions. For this reason, include these foods in your diet 2-3 times a week.

  • Beans: It is recommended in the mind diet to include this group of foods such as beans, lentils, and soybeans in your meals at least 3-4 times a week.

  • Wine: Moderate wine consumption, although not essential, is effective in preventing Alzheimer’s disease. With resveratrol in its content, it delays aging and supports the brain. Consumption of 1-2 glasses a week provides benefits.

Which Foods Should We Consume Limited on Mind Diet?

  • Red Meat: Consumption of more than 2-3 servings per week is not recommended.

  • Fat sources such as butter and margarine: Consumption of these foods, which are in the category of saturated fat sources, is limited.

  • Refined Cheese Types: Especially the consumption of fatty cheeses should not exceed 50-60 grams per week.

  • Pastries and all products with refined sugar: Pastries such as cakes, pastries, pies and all sugary, packaged foods are limited.

  • Fast Food: Consumption of foods such as fried fast food, hamburger, pizza is not recommended.

Effects of Mind Diet on Health

Mind Diet, the most important function of which is to develop the brain, positively affects many health parameters. Reducing the consumption of whole grains and refined sugar reduces the risk of diabetes, increasing the consumption of vegetables and fruits protects from many diseases such as cancer. Limiting the consumption of red meat and saturated fat supports the decrease in LDL cholesterol and protects it from possible coronary diseases. For this reason, he can say that the mind diet is a healthy diet in general. However, a dietitian should be consulted before the application.

Related Posts

Leave a Reply

Your email address will not be published. Required fields are marked *