There are many foods that can help you exercise your brain and keep it safe, but it's less well-known that what you eat can help you reduce your risk of dementia and Alzheimer's disease. According to a recent report, a particular diet known as the MIND diet could lower the risk of these diseases.
We gathered the key nutritious elements you should include in your diet plan for a healthy brain, as well as those you should avoid, after conducting thorough research.
1. Berries are the most popular fruit to eat.
Flavonoids, which are found in abundance in berries, are extremely beneficial to our brain. Researchers discovered that those who consumed mostly berries had the slowest rates of cognitive deterioration during a 20-year study of thousands of people eating different fruits. So eat more blueberries, strawberries, and cranberries; your brain will thank you later.
2. As our mothers used to say, "Eat your greens."
And they were absolutely right. Because of nutrients including folate, flavonoids, vitamin E, and carotenoids, vegetables are beneficial to our health on many levels, including brain health. Green leafy vegetables such as spinach, collards, lettuce, and kale are the best choices, as they have been shown to slow down the aging of the brain. So, don't forget to serve your lunch with a salad.
3. Make nuts your new snack of choice.
Choose a handful of raw or roasted nuts instead of refined snacks and candy, which are rich in vitamin E, which aids brain function. They benefit our overall health because of their compounds, healthy fats, fiber, and antioxidants. You can also create a brain-boosting combination by combining nuts and berries.
4.Increase the consumption of olive oil, both raw and cooked.
If you're familiar with the Mediterranean diet, you already know that olive oil is the best friend for a delicious and nutritious meal. Doctors recommend limiting other oils and butter in your diet and increasing your intake of olive oil, especially extra virgin olive oil, which protects our brains from dementia.
5. Include fish on your menu at least once a week.
According to studies, people over 65 who consumed fish on a regular basis performed better on memory tests than those who ate less or no fish and preferred beef. Fish contains healthy fats, B-6, and B-12, both of which are good for our brains. Once a week, according to the MIND diet, is appropriate.
1. Eat less meat, especially red meat, and instead rely on beans, lentils, and soy for protein.
You'd be shocked how much protein our bodies can get from sources other than meat. Experts recommend reducing meat intake as much as possible and having the nutrition our brains need from beans, lentils, and soybeans, which are high in protein and also contain a lot of fiber and vitamin B, both of which are important for mental wellbeing.
2. Limit butter, margarine, and cheese (we know, it's tough!).
For cheese lovers, this is a tough one, but according to the MIND diet, we should eat less cheese, particularly full-fat cheese, if we want to reduce our risk of dementia. The same goes for butter and stick margarine, which should be replaced with olive oil.
3. Sugar and salt are not good for our brains.
We should avoid sugar and sodium as much as possible if we want to improve our brain health, slow down brain ageing, and reduce the risk of cognitive decline. On the one hand, sweets and pastries can harm our brains over time by causing diabetes, which increases the risk of Alzheimer's disease. Salt, on the other hand, increases blood pressure, which can lead to a stroke and other neurological problems.
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