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The MIND Diet: A combination diet for cognitive health
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What is the MIND diet?
The MIND diet is a hybrid of the Mediterranean diet and the DASH diet (a pattern of eating aimed at lowering blood pressure) which has been studied for its positive effects on preventing dementia. In studies aimed at reducing Alzheimer's risk, following a MIND diet has been showed to be effective, even when followed loosely, making it easy to follow for those who seek out flexible diets without rigid "rules".
Here is a list of the ten foods that are highly encouraged on the MIND diet:
1. Deep green vegetables like leafy greens, spinach and kale (once a day servings is recommended)
2. Crunchy non-starchy vegetables like tomatoes, carrots, cucumbers, radishes, broccoli and cauliflower
3. Berries (two or more times/week)
4. Nuts (all varieties)
5. Olive Oil
6. Whole grains (all varieties)
7. Fatty fish (salmon, halibut, lake trout, barramundi) twice a week
8. Beans (4 servings/week)
9. Poultry
10. Wine (limiting to one glass/day)
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