MIND diet

Scientists discovered that MIND diet can help the brain function better improving cognitive functions.

why do we get less intelligent as we grow?

The tissue of aging human brains sometimes develops abnormal clumps of proteins. These clumps lead to Alzheimer’s disease. Despite developing the protein deposits, adults can improve their brain functions according to a recent study. The deposits are a pathology built up in the brain between nerve cells and it interferes with thinking and problem-solving skills. 

The special diet is known as the MIND diet, The Mediterranean-DASH Diet Intervention for Neurodegenerative Delay. 

The mind diet includes 3 servings of whole grain,  a leafy vegetable plus another vegetable every day.  The diet also includes eating nuts frequently. They should also have beans every other day and fish once a week. 

In the study, the researchers followed 569 people who were asked to complete annual checkups and cognitive tests to see if they have developed memory and thinking problems. 

Previous studies have found that the mind diet reduces the risk of Alzheimer’s disease dementia. The study has now shown that those who follow the diet did not have cognition problems. Some people’s cognition is higher despite having protein deposits. This might be the case with smart people. 

Whats in the diet?

Research on the Mind diet done by Harvard University highlighted the specifics of the diet below. 

The healthy items the MIND diet guidelines suggest include:

• 3 servings a day of whole grains
• 1 serving a day of vegetables (other than green leafy)
• 6 servings a week of green leafy vegetables
• 5 servings a week of nuts
• 4 meals a week of beans
• 2 servings a week of berries
• 2 meals a week of poultry
• 1 meal a week of fish
• Mainly olive oil if added fat is used

The unhealthy items to consume if needed include:

• Less than 5 servings a week of pastries and sweets
• Less than 4 servings a week of red meat (including beef, pork, lamb, and products made from these meats)
• Less than one serving a week of cheese and fried foods
• Less than 1 tablespoon a day of butter/stick margarine

Reference: https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/mind-diet/