The MIND diet

The MIND diet is all about eating foods that power the brain. It has been linked to potentially reducing the risk of Alzheimer’s disease, and improving overall health in the brain and body. It focuses on eating whole, nutrient-rich foods, such as:

  • Fish (support cognitive functions, reduce risk of neurodegenerative disease)

    • Salmon

    • Tilapia

    • Tuna

    • Trout

  • Leafy greens (these are good sources of vitamins, minerals, and antioxidants that promote brain health)

    • Spinach

    • Kale

    • Collard greens

    • Swiss chard

  • Berries (packed with antioxidants that have anti-inflammatory qualities for the brain)

    • Strawberries

    • Blueberries

    • Raspberries

    • Blackberries

  • Nuts and seeds (provide nutrients needed for brain function)

    • Walnuts

    • Almonds

    • Flaxseeds

    • Chia seeds

  • Whole grains (have qualities good for mood regulation, cognitive functions and more)

    • Quinoa

    • Brown rice

    • Oats

    • Barley

  • Healthy fats (support brain health, have anti-inflammatory qualities)

    • Olive oil

    • Avocado

    • Coconut oil

  • Legumes (beneficial for brain health because of they are high in protein, fiber and antioxidants)

    • Beans

    • Lentils

    • Chickpeas

Foods to avoid:

  • Processed foods (contribute to inflammation, insulin resistance and more)

    • Sugary snack

    • Fast food

    • Refined grains

  • Red and processed meat (increased risk of cognitive decline)

    • Bacon

    • Sausage

    • Steak

  • Sweets and desserts (increased risk of neurodegenerative disease and cognitive decline)

    • Candy

    • Pastries

    • Soda

  • Butter and margarine (promote inflammation in the brain)

  • Cheese (high in saturated fat and sodium)

The MIND Diet and the Brain

The MIND diet, which stands for “Mediterranean-DASH Intervention for Neurodegenerative Delay” combines aspects of a Mediterranean diet and the DASH diet. A Mediterranean diet is one that includes mostly plant-based foods, like whole grains, fruits and vegetables, and is meant to protect against cognitive decline, and improve mood, mental and heart health. The DASH diet is meant to promote heart health and reduce high blood pressure (hypertension) with lots of low sodium and sugar recipes. In both diets, a lot of the same food groups are included, as well as the overall goal of limiting processed, sodium/sugar-filled foods, and replacing them with whole foods that can improve cognitive function, reduce brain fog, and more.

Sources