The MIND Diet: A Detailed Guide for Beginners
The MIND Diet May Help Prevent Alzheimer’s
Decreased brain function and reduced brain function are among the most commonly encountered with age. As with other organs, the brain needs proper nutrition for better performance. The MIND diet is designed to prevent dementia and to prevent the process of reducing brain function. This diet is a combination of the Mediterranean diet and the DASH ( diet to stop high blood pressure ) diet designed to create a specific diet for maintaining brain health. With us, this article will introduce you to the MIND diet and a one-hour food program that is well suited for preventing dementia and reducing memory performance.
What is the MIND diet?
The term MIND stands for “Mediterranean-DASH intervention for Neurodegenerative Delay”, which means the Mediterranean intervention-DASH for delaying neural analysis.
Many experts consider these two methods of nutrition as the healthiest methods. Researchers have shown that these nutritional methods play a role in reducing blood pressure, reducing the risk of heart disease, diabetes, and several other diseases.
However, the researchers planned to design a diet that would only help improve brain function and prevent dementia. For this reason, some of the Mediterranean diets and DASH that were useful for brain health were combined.
For example, fruit juices are highly recommended in these two regimens. Consumption of fruit does not correlate with the improvement of the brain function, but the eating of berries has a beneficial effect. Therefore, the MIND diet encourages people to eat berries, but in general, they do not emphasize fruit consumption.
There are currently no specific guidelines for following the MIND regimen. In general, it is said that in most cases, eat the foods that recommend this diet and use less restricted foods.
9 recommended foods in the MIND diet
1. Green and leafy vegetables
Try to use more than 6 servings of vegetables during the week. These vegetables include cabbage, spinach, cooked vegetables, and salads.
2. All sorts of other vegetables
In addition to green and leafy vegetables, it is suggested to consume other types of vegetables at least once a day. It is better to use starchy vegetables because they have high nutrients and have a lot of nutrients.
Eat berries at least twice a week. In published research, only strawberries are referenced, but it is preferable to use other berries, such as blueberries, blueberries, red raspberries and shoots, because of their antioxidant properties.
4. The brains
Use more than five brains a week. MIND Diet Designers do not specify exactly which brain you should eat, but you probably need to have a variety of them in your diet to get a variety of nutrients.
Be sure to read: Roasted nuts are healthier or raw nuts?
5. olive oil
Use olive oil as your main cooking oil.
6. Whole beans
It is recommended to consume three servings of whole grains a day. Grains like oatmeal oats, quinoa or vegetable caviar, brown rice, whole-wheat pasta and whole wheat bread 100%.
Eat fish at least once a week. It is better to use fatty fish such as salmon, sardines, trout, tuna, and mackerel because of the omega-3 fatty acids present in them. ( According to experts, it is better not to eat tilapia fish .)
Give at least four meals a week to beans. Kinds of beans, lentils, and soybeans are in this category.
Put the chicken or turkey in your diet for at least a week. Do not forget that chicken is not recommended in the MIND diet.
If you can not follow the recommended promise, we recommend that you do not completely dismiss this regime. Studies have shown that the implementation of the MIND regimen, even at moderate levels, can contribute to reducing the risk of Alzheimer’s disease.
When you adhere to this diet, you should not only consume these 9 foods. Of course, the better you get to the regime, the better.
If you put these foods more in your meals and use less harmful foods for the brain, you reduce the risk of Alzheimer’s disease and over time, you will see better brain performance.
5 foods that the MIND diet is forbidden
1. Butter and margarine
The daily intake of this food should be less than one tablespoon (approximately 14 grams). Use olive oil while cooking instead of butter. Immerse yourself in the mix of olive oil and vegetables.
In the MIND regimen, you should preferably take the cheese once a week.
3. Red Meat
Try to eat more than three servings a week during the week. Meat-red meat means beef, lamb and … and side products of these foods.
4. Sparkling foods
This diet does not advise you to eat snack foods, especially foods that are prepared in fast food restaurants. It is advisable to eat these types of foods less than once a week.
5. Confectionery types
All sweet foods, including ice cream, cookies, cookies, brownies, all kinds of pastries, donuts, candies, etc. are in this category. Reduce the intake of these foods to less than four times a week. (Do not worry, slimming and fitness can be reduced by reducing the consumption of sweets .)
Researchers are advised to restrict the use of these foods, as these foods contain saturated fats and trans fats.
Studies have shown that trans fats are involved in all types of diseases, including heart disease and Alzheimer’s disease. However, the health effects of saturated fats in scientific societies are discussed.
Though research on saturated fats and heart disease has not yet come to the end, animal studies and theoretical studies on humans have shown that excessive consumption of saturated fats has a negative impact on brain health.
The role of the MIND regimen in reducing oxidative stress and inflammation
The research done on the MIND regimen did not show how accurate it was. However, scientists who have designed this diet believe that the MIND regimen can influence its effects by reducing oxidative stress and reducing inflammation.
Oxidative stress occurs when unstable molecules called free radicals to accumulate greatly in the body. This condition often leads to cell damage. The brain is particularly vulnerable to this condition.
Inflammation is actually the natural response of the body to infection and infection. But if not properly adjusted, it can be harmful and can be involved in many chronic diseases.
Oxidative stress and inflammation can be harmful to the brain as a whole. These two factors have been the main component of some of Alzheimer’s disease prevention and treatment in recent years.
Compliance with the Mediterranean diet and DASH has a role in reducing the level of oxidative stress and inflammation. Since the MIND regimen is a combination of these two recipes, it can be concluded that it will probably have antioxidant and anti-inflammatory effects.
Antioxidants in berries and vitamin E in olive oil, leafy vegetables and brains can help improve brain function through protection against oxidative stress.
In addition, omega-3 fatty acids present in the fish are known to have a positive effect on reducing inflammation in the brain; it also reduces the rate of losing brain function.
The role of the MIND regimen in reducing the harmful proteins of beta-amyloid
Researchers also believe that the MIND regimen can have benefits for the brain by reducing beta-amyloid proteins. Beta-amyloid proteins are protein particles that are found naturally in the body.
These proteins can accumulate and create plaques in the brain. These plaques interfere with the communication between the cells of the brain and ultimately lead to the death of the cells. Many scientists believe that these plaques are in fact one of the main causes of Alzheimer’s disease.
Animal and laboratory studies have shown that antioxidants and vitamins in foods recommended in the MIND regimen play a role in preventing the formation of beta-amyloid plaques in the brain.
The MIND diet also limits the diet of saturated fats and trans fats. Studies have shown that these foods increase the level of beta-amyloid protein in the brain of mice. As a result of human studies, researchers have concluded that taking these fats can double the risk of Alzheimer’s.
Of course, you should know that this type of research can not determine the causes and effects of this recipe. A quality and controlled research must be done to find out exactly how the MIND diet can be useful for brain health.
What research has been done about the MIND regimen and brain health?
The first article about MIND’s diet was published in 2015 and has since been edited by this kind of food. Therefore, it is not surprising that much research has not been done about its effects. However, two theoretical studies on this recipe have brought promising results.
In one of these 923-year-old studies, it was found that people taking MIND’s diet were more likely to reduce their risk of developing Alzheimer’s disease by up to 53%. Adhering to this medication is also beneficial for humans and has reduced Alzheimer’s risk by up to 35%.
The second study was conducted on the effect of this diet on brain function. The study found that the process of losing brain function in people who are better suited to this diet has dropped in comparison to those who are less focused on it.
Do not forget that both studies are done theoretically; this means they can not determine the causes and effects of this regimen. So, although the initial results are very promising, they can not definitely indicate that the MIND regimen has reduced the risk of Alzheimer’s and the process of losing brain function.
Fortunately, researchers have just received approvals that can trigger controlled research on the effects of the MIND regimen. This research will not be completed for several years; however, it is a major step towards identifying and identifying the effects of the MIND regime on brain function.
An example of a diet program that meets the MIND regime
Preparing meals in accordance with the MIND diet should not be complicated. You just need to focus on 9 foods that are recommended to eat and remove as much as possible from the foods they are eating.
Seven-day food program to get started:
- Breakfast: Greek yogurt with red raspberries with almond slices.
- Lunch: Mediterranean Salad with Olive Oil, Grilled Chicken, and Pita Bread.
- Dinner: Burrito with brown rice, black beans, grilled chicken, Salsa sauce and avocado puree.
- Breakfast: Wheat bread with spinach and almonds.
- Lunch: Grilled Chicken Sandwich, Black Raspberry, and Carrot.
- Dinner: Salmon Grilled, Vegetable Salad with Olive Oil and Brown Rice.
- Breakfast: oatmeal briquette with strawberries and cooked eggs.
- Lunch: Mexican salad with mixed vegetables, black beans, red onions, corn, grilled chicken with olive oil.
- Dinner: chicken and vegetable sprouts (preferably with olive oil) and brown rice.
- Breakfast: Greek yogurt with peanut butter and banana.
- Lunch: cooked trout and bearded beans.
- Dinner: spaghetti wheat with turkey and marinara sauce, vegetable salad with olive oil.
- Breakfast: Wheat bread with avocado, omelet with pepper and onion.
- Lunch: Chili made with turkey (a mixture of turkey’s dark and white meat with a little skin and fat).
- Dinner: Greek cooked chicken, cooked potato (preferably in the oven), vegetable salad and wheat bread.
- Breakfast: Ornate Oreille (a mixture of oatmeal, fruit, yogurt, cereal, and milk) and strawberries.
- Lunch: Fish Tacos and Wheat Thoracic Bread, Brown Rice and Cheney Beans.
- Dinner: Chicken Guyro with Pita Bread, Cucumber Salad and Tomato.
- Breakfast: Spinach Frittata, apple, and peanut butter.
- Lunch: tuna sandwich with wheat bread with carrots, celery, and hummus (peas, lemon juice, black pepper, cumin, garlic, etc.).
- Dinner: curry chicken, brown rice and lentils.
- Take the brains as snacks. It is recommended to eat salads with olive oil. You can use three units of olive oil and one unit of balsamic vinegar,
- Dijon Mustard, salt and pepper to make a simple salad dressing.
The last word
The MIND diet is designed to prevent dementia and slow down the process of losing brain function, which happens to many people as the age grows. In this diet, people are advised to consume food such as vegetables, berries, whole grains, olive oil, fish, beans, and chicken.
These foods contain many nutrients that help improve brain health. The MIND regimen is effective in reducing oxidative stress, inflammation, and preventing the formation of beta-amyloid plaques.
Research has shown that following the MIND regimen can reduce the risk of Alzheimer’s disease, it also reduces the process of losing brain function. However, more research is needed to better understand the effects of this diet.
Since the MIND regimen is a combination of two Mediterranean recipes and DASH, then the future research could be expected to further demonstrate the benefits of the two regimes. But if you are looking for a diet designed specifically to keep your brain healthy, you can follow the MIND regime so you can live well in the future.