Multiple diet plans cloud the horizon of health, fitness, and wellness. 2019’s best diet plans have also been announced. These help you to learn of the eating plans, which top the crowd of the diet plans out there and are actually healthy.
What’s more, each diet plan has a purpose to its design. For instance, the ketogenic diet has been devised to effectively help shed the extra pounds. Similarly, the Nordic diet came into existence when the researchers became curious about learning why people in the Scandinavian nations show low obesity rates.
Another great example in this context is the DASH diet, which has been designed to help enhance cardiovascular health by regulating the intake of sodium. Similarly, the MIND diet has been planned to help reduce the risk of dementia and improve brain health.
What Is The MIND Diet?
The MIND diet is a duo of the DASH and Mediterranean diets. The DASH diet stands for Dietary Approaches to Stop Hypertension. If you put these diet plans together, you will get the Mediterranean-DASH Diet Intervention for Neurodegenerative Delay (MIND) diet.
This meal plan proposes a diet that is brain-loving, so that you eat foods that are healthy and brain health-friendly and you refrain from eating foods that are not healthy for your brain’s wellness.
These foods have been taken from those outlined in the DASH and Mediterranean diets. There is no guarantee that following a MIND diet will keep you safe from developing dementia or Alzheimer’s, the leading type of dementia.
However, evidence applauds the effectiveness of the MIND in boosting cognitive well-being and reducing the risk of developing neurological disorders. The reality is that nutrition is a surefire way for boosting your brain health. It shows rapid improvements, therefore, the MIND diet has been planned to provide your brain with the nutrients that enhance its health.
Foods To Eat And Avoid As Per The MIND Diet
Here is what you need to add and exclude from your diet:
Green, leafy vegetables: Try to add six or more servings of leafy greens such as kale and spinach to your diet weekly.
Other vegetables: Besides, leafy green vegetables, other vegetables are also healthy and you should eat them at least once a day. Choose non-starchy veggies with lots of nutrients.
Whole grains: Try to add three servings of whole grain to your plate daily. Choose from whole grains like quinoa, whole-wheat pasta, oatmeal, and whole-wheat bread.
Poultry: Eat turkey or chicken (not fried) twice in a week.
Nuts: Add five or more servings of nuts weekly as they are rich in nutrients.
Olive oil: Try to use olive oil as your main cooking oil. It is packed with omega-3 fatty acids, which are very healthy for the brain.
Fish: Eat fish once every week. Try salmon, tuna, trout, sardines, and mackerel as they boast a rich content of omega-3s.
Beans: Include bean at least four times every week.
Wine: Try to have no more than a glass of wine daily. Red and white wines are both good for the brain.
Berries: Consume berries at least two times a week. Berries provide antioxidants that help fight free radical damage.
On the other hand, you should avoid eating fried foods, sweets and pastries, butter and margarine, cheese, and red meat.