An acronym for the Mediterranean-DASH Intervention for Neurodegenerative Delay, the MIND Diet is a hybrid of the Mediterranean and DASH diets. The simple dietary plan encouraging the consumption of 10 foods has proven beneficial to brain health.
Popeye isn't the only one who can gain strength from spinach. It and other leafy greens, such as kale and collard greens, provide nutrients linked to improved cognitive health, including vitamin K, folate and beta carotene.
The term vegetable can refer to the fruit, roots, stems, leaves or seeds of many kinds of plants. Packed with vitamins, antioxidants and fiber, they're an integral part of a healthy diet.
Our memory care residents here at Bethesda Gardens Thornton will often see a variety of vegetables served at meals to ensure they can maximize their overall nutrition.
Although fruit in general is good for you, berries are specifically added to the MIND diet for their high levels of antioxidants, phytochemicals and flavonoids. Studies have connected these nutrients to improved cognitive function and the prevention of neurodegenerative diseases.
Besides being a tasty snack with high amounts of protein, a handful of nuts also can boost brain health by reducing inflammation and providing antioxidants that can improve brain function.
While oil and fats are mostly unhealthy and can lead to many health issues, research has shown that consuming olive oil is highly beneficial to overall health. Olive oil helps reduce inflammation, blood pressure and the risk of diabetes, heart disease and certain cancers, and it's connected with improved brain function and a lowered chance of developing Alzheimer's.
Carbohydrates aren't created equally. Refined and processed carbohydrates found in white bread, for example, quickly turn into sugar during digestion, which can lead to unhealthy spikes in blood sugar.
Whole grains, however, are broken down slowly, giving your body fuel over time. Oats and other whole grains help improve heart health and blood pressure, which can positively affect brain health.
Omega-3 fatty acids are brain-boosting nutrients found in many foods such as olive oil, chia seeds and walnuts. However, fish, especially salmon, mackerel, tuna, herring and sardines, are among the best sources of omega-3s.
Beans and lentils contain B vitamins that help your brain and nervous system function correctly. They're also highly versatile in cooking, making them easy to add to your diet.
In addition to adding flavor and protein to salads, soups and salsas, beans can be ground into flour and enjoyed as pasta. Hummus dip can be created from chickpeas, and soybeans can be turned into milk, tofu and tempeh.
Made famous for being low in fat and high in protein, chicken and turkey offer seniors brain-boosting nutrients such as B vitamins and choline.
The MIND Diet discourages the use of butter, margarine and fat, so it's recommended you consume baked, stir-fried and grilled poultry instead of fried or breaded items. For added flavor, use herbs and spices to enhance the taste in place of salt.
Research concerning the health benefits and risks of drinking wine is divided. While the MIND Diet allows one glass per day, it isn't required. Seniors who enjoy a glass paired with a good meal should speak with their doctors about what's best for them and their individual health needs.
Five types of food are discouraged in the MIND Diet because of their tendency to impair cognitive function.
Although these ingredients add creaminess and flavor that are highly appealing in food, they contain large amounts of saturated fat, which are thought to impair brain health. Healthier options may include low-fat milk, yogurt and cottage cheese.
Much like wine, research is conflicted on the impact of cheese and red meat on brain health. Some studies have found small amounts beneficial, and the MIND Diet suggests limiting but not eliminating their use.
Fried and fatty foods cause inflammation, which reduces blood flow to the brain and increases the risk of damage to this vital organ. Using air fryers and other cooking methods to reduce oil can provide healthy meal alternatives that don't decrease flavor and make it easier to plan enticing menus.
Scientists have linked consuming high amounts of sugar and processed food to an increased risk of Alzheimer's and dementia. While occasional treats and candies during special occasions are enjoyable, daily snacks should mostly consist of naturally sweet foods, such as fruits, berries and honey.
Healthy eating habits have been shown to boost cognitive function over time and help reduce the loss of memory and brain function. Talk with your doctors and dietitians here in Thornton, CO, to learn how to eat your way to better brain health.
