As we get older, keeping our brain healthy becomes top of mind for many (pun intended).
Though aging contributes to the development of dementia, lifestyle factors can reduce or increase our level of risk.
Here, we dive into foods featured in a diet known for its brain-protecting properties: the MIND Diet.
Raw quinoa grain.Sarka Babicka
What Is the MIND Diet?
It’s based on theMediterranean dietand theDASH diettwo healthy eating plans in their own right.
MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay.
Each of these foods is rich in compounds that have been shown to protect and nourish the brain.
MIND Diet Food List
Here’s what to eat more of each week on the MIND diet.
Whole Grains
Aim for:2 servings per week.
One serving is 12 cup cooked grains.
Whole grains are the cornerstone of a healthy eating pattern.
Leafy Greens
Pictured recipe:Sauteed Broccoli & Kale with Toasted Garlic Butter
Aim for:6 servings per week.
Mixed Nuts.Jonelle Weaver/StockFood Creative/Getty Images
One serving is 2 cups raw greens or 1 cup cooked greens.
When it comes to brain health, they are must-haves.
Berries
Pictured Recipe:Berry-Almond Smoothie Bowl
Aim for:2 servings per week.
One serving is 1 cup of berries.
Nuts
Aim for:5 servings per week.
One serving is 1 ounce of nuts or about 24 almonds or 49 pistachios.
Nuts like almonds are perfect for a fiber-rich filling snack that helps keep hunger at bay.
They also boast some impressivehealth benefits, too.
Walnuts contain anti-inflammatory omega-3 fats, and pistachios provide complete protein, similar to that found in animal foods.
Food & Wine / Russell Kilgore
Beans
Pictured Recipe:Composed Bean Salad with Basil Vinaigrette
Aim for:4 servings/week.
One serving of beans is 12 cup cooked.
Vegetables
Pictured Recipe:Rainbow Grain Bowl with Cashew Sauce
Aim for:7 servings per week.
One serving of vegetables is 1 cup of chopped vegetables or 2 cups of raw greens.
The2020-2025 Dietary Guidelines for Americansrecommends 2 1/2 cups of vegetables per day on a 2,000-calorie eating plan.
The MIND diet also places high value on eating your veggies for good reason.
Vegetables are full of vitamins, including folate.
Wine
Food & Wine / Russell Kilgore
Limit to:7 servings per week (5 oz.
One serving of wine is 5 ounces.
Different types of olive oil.Nico Tondini / Getty Images
Yes, there can behealth benefits of moderate wine consumption.
We will cheer to that!
You do not have to start drinking wine or any other alcoholic beverage if you don’t already.
If you’re pregnant or alcohol is causing problems in your health and life, you should avoid it.
Fish
Pictured Recipe:One-Skillet Salmon with Fennel & Sun-Dried Tomato Couscous
Aim for:1 serving per week.
One serving of fish is 4 ounces cooked.
Poultry
Pictured Recipe:Roast Chicken & Sweet Potato
Aim for:2 servings per week.
One serving of chicken or turkey is 3 ounces cooked.
Olive Oil
Recommendation:Use it as one of your primary cooking oils.
Olive oil is a central part of the Mediterranean diet and itshealth benefitsextend to the brain.
Extra-virgin olive oil is rich in oleocanthol, a compound that calms the inflammatory enzymes COX-1 and COX-2.
Beyond a general healthy eating pattern, prioritizing these 10 foods can help lower your dementia risk.
