We have heard a lot recently about the link between foods and the affect they have on your mind and body. Many are limiting sugar and processed foods, and trying to limit processed foods as much as possible. We have already learned many of the benefits of fatty fish and dark chocolate, but there appears to be a new diet out there that could potentially reduce your risk of developing Alzheimer's disease.
It's called the MIND diet, which stands for Mediterranean-DASH Intervention for Neurodegenerative Delay, and studies are now showing a reduced risk of Alzheimer's by as much as 53% among those who follow it strictly and even 35% among those who admit to not following it as strictly. This is according to a new study published in Alzheimer's & Dementia: The Journal of the Alzheimer's Association.
So what goes into this new MIND diet? We have broken it down for you below.
The diet is based on 10 healthy food groups and
5 not-so-healthy ones.
Perfect MIND dieters eat:
At least 3 servings of whole grains a day
6 servings of leafy greens a week plus one other veggie serving a day
2 servings of berries per week
1 serving of fish per week
2 servings of poultry per week
3 servings of legumes per week
5 servings of nuts per week
A daily serving of alcohol, preferably red wine for its long list of health benefits
They also (primarily) use olive oil in all of their home cooking. They also tend to avoid fast or fried foods and cheese less than once per week, and they limit red meat to less than 4 times per week. They only eat desserts or sweets less than 5 times per week, and they have less than one tablespoon of butter or margarine each day.
An interesting note to add: the MIND diet was created with Dementia prevention as its primary goal. But it also recommends berries, which was the only fruit specifically named in the diet plan, for it's brainpower boosting properties. Blueberries in particular have been linked to slowing or preventing cognitive decline.
The results of the new study are certainly promising, and we are excited to share our MIND diet Pinterest board, filled with recipes to help you follow the plan! Be sure to check it out here and follow as we add more amazing recipes and tips!