The MIND Diet is the latest craze which is not about losing weight or shedding belly fat, but is about feeding your brain with a healthy meal plan that reduces the risk of Alzheimer’s. And the best thing is research has shown that MIND Diet is proven to reduce Alzheimer’s by as much as 53 per cent. Try out the Brain healthy foods as a part of The MIND Diet.
Alzheimer’s is one of the worrisome diseases for the elderly. A recent report has shown that one in three Canadians over the age of 85 suffer from Alzheimer’s or some other form of dementia. Eating Brain boosting foods from early ages is vital to prevent such symptoms.
This diet is a mix of the plant food and olive-oil-laden Mediterranean diet as well as DASH (Dietary Approaches to Stop Hypertension) diet low in saturated fats and sugar. While the two above diets are linked to heart health and cancer prevention, they together can contribute to brain health. The MIND Diet is also beneficial for the entire body.
Grocery list for The Mind Diet- Brain booster foods
- Green leafy vegetables
- Other Vegetables
- Whole grains
- Fish – one serving a week
- Poultry-two servings a week
- Nuts and Beries
- Olive Oil
For the Mind Diet, cut down your red meat consumption to less than four servings a week, cheese to less than one serving a week, butter to less than a spoon a day and limit Junk foods, pastries or sweets.
Here’s the MIND diet plan with daily recommended Brain healthy foods for Breakfast, Lunch and Dinner.
Breakfast Meal Plan
Begin your day with foods for brain health – such as whole-grain cereal-oats, with nuts and berries. Berries particularly blueberries are packed with antioxidants called anthocyanins that promote neural health and fight oxidative damage. Nuts are the right mix of unsaturated fats and fibre which promote brain health while study has shown that the whole grains are associated to lower the risks of blood pressure and blood sugar regulation, vital for brain functioning.
Lunch Meal Plan
For brain booster foods, try whole-grain pasta with veggies and grilled salmon. Also include leafy greens and fresh herbs, when cooking your pasta sauce. These herbs and spices are packed with antioxidants that not only make your foods tasty but contribute to healthy meal plan. Salmon is rich source of Omega 3 that helps improve brain functions like memory. Eating a handful of walnuts for snacks between the meals can keep the blood sugar more stable as well as enhance memory.
Dinner Meal Plan
Add quinoa with vegetables, leafy greens and beans in olive oil for the dinner. While the leafy greens are packed with lots of vitamins, antioxidants and minerals that are right foods for brain, extra-virgin olive oil on the other hand is packed with monounsaturated fat and polyphenols that help lower cholesterol. A research study has shown that cognitive decline is related to inflammation in the brain. So eat anti-inflammatory foods, and wrap your dinner with a glass of wine-red or white that improves good cholesterol levels.
Try out the Brain healthy foods as a part of The MIND Diet to enhance your memory as well as reduce the risk of Alzheimer’s in future.
*Results may vary from person to person and results are not guaranteed