New MIND Diet May Reduce the Risk of Alzheimer’s
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As we all know, what you decide to eat directly affects your health. But there is now new evidence that shows the same is true for your brain health. In a new study conducted by researchers at Rush University Medical Center in Chicago, a new diet plan they developed, called the MIND diet, may reduce the risk of developing Alzheimer’s disease by as much as 53%.
According to the nutritional epidemiologist, Martha Clare Morris, PhD, lead author of the MIND diet study, “This diet appears to be just one of the many factors that play into who gets the disease. Genetics and other factors like smoking, exercise and education also play a role. But the MIND diet helped slow the rate of cognitive decline and protect against Alzheimer’s regardless of other risk factors.” The study included more than 900 people between the ages of 58 and 98 and it found that those participants who followed this diet, had a level of cognitive function equivalent of a person about 7 years younger.
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Here are the nine brain healthy food groups the MIND diet recommends to consume to reduce the risk of developing Alzheimer’s disease:
Vegetables: The MIND diet recommends frequent servings of all vegetables – especially green, leafy vegetables like kale, spinach, broccoli and collards. They are packed with Vitamin A, Vitamin C and many other nutrients.
Nuts: According to the MIND diet study, nuts are a good snack for brain health because they contain healthy fats, fiber and antioxidant. The MIND diet recommends eating nuts at least five times a week.
Berries: Morris states, “Blueberries are one of the more potent foods in terms of protecting the brain.” The diet recommends eating berries at least twice a week.
Beans: Beans are high in fiber and protein and low in calories and fat. According to the MIND diet, they also keep your mind sharp, making them the perfect food for brain health.
Whole Grains: A key component of the MIND diet, it is recommended at least three servings per day.
Fish: The MIND diet recommends eating fish at least once per week to protect brain function.
Poultry: It is recommended to eat two or more servings a week on the MIND diet since poultry is a large part of the brain-healthy eating plan.
Olive Oil: Researchers have found that people who use olive oil as their primary oil saw greater protection against cognitive decline.
Wine: The MIND diet recommends a glass of wine every day.
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And here are the six food groups to avoid to optimize your brain health:
Red Meat: Limit consumption to no more than four servings a week to help protect brain health.
Butter and Stick Margarine: These foods should be limited to less than a tablespoon per day on the MIND diet. Substitute for Olive oil.
Cheese: Limit consumption of cheese to no more than once a week.
Pastries and Sweets: According to the MIND diet, pastries and other sweets could actually have a negative effect on brain health. Limit consumption to no more than five treats a week.
Fast Food: Limit consumption to no more than one a week.
Fried Food: Limit consumption to no more than one a week.
Source: http://www.cbsnews.com
What are some other foods you make sure to eat to keep yourself healthy? How do you feel about this new diet? Are you willing to try it? Share your story in the comments!
