Researchers from the United States has launched a diet focused care for the brain, which helps develop a healthy brain. MIND diet will shift your focus from the group eating good food for the heart to good brain food groups.
Three years ago, American researchers have jointly explore and discover the link between food consumption and health of the brain. In which nutrition plays a vital role in maintaining brain health. In fact, studies have been published show that diet can help reduce MIND 53% risk of developing Alzheimer’s disease.
Nutrition for your brain
Mediterranean – DASH Intervention for neurodegenerative Delay, referred to as ‘Diet MIND’ is a combination of 2 diet celebrity that is the DASH (Dietary intervention to stop hypertension) diet and the Mediterranean . This combination shows MIND works to slow the degeneration of nerve. Both modes are known because they work very good for the heart.
Mode DASH and Mediterranean emphasizes eating plants, vegetables, fruits, nuts, lean proteins. While the Mediterranean diet focuses on intrinsic part of the body, the DASH mode again, can help lower blood pressure by emphasizing low in salt and fat consumed. Initial studies show that diets MIND can reduce the risk of Alzheimer’s disease and reduce the decline in brain function may occur with age.
The study was published in the journal Alzheimer’s & Dementia: Journal of the Alzheimer’s Society and the study led by Dr. Martha Clare Morris, an epidemiologist nutrition Rush University, USA showed that those who only apply diet in moderation, this mode also helps reduce Alzheimer’s risk by 35%.
MIND diet can reduce stress and antioxidant. The researchers believe that the antioxidants and anti-inflammatory effects of food are encouraged to use in the diet MIND can help reduce the risk of dementia and slow the functional decline the brain can occur when aging.
MIND diet may reduce beta-amyloid proteins – pieces of protein found naturally in the body. The researchers believe that the nutrients in this mode can help prevent the formation of beta-amyloid plaque, an underlying cause of Alzheimer’s disease.
Diet helps improve brain health, prevent degeneration and dementia: Who needs extra now! – Image 1
of 10 foods to eat when the regime
Here are 10 foods that encourage MIND: (calculated in accordance with standard servings)
The green leafy vegetables such as kale, spinach … Each week, eat at least about 6 parts of vegetables tubers are cooked or eaten as a salad.
All other vegetables: Try to eat vegetables at least once 1 week. It’s best to choose vegetables do not contain starch as the high levels of nutrients yet low in calories.
Berries such as Vietnam blueberries, raspberries and blackberries … because they are rich in antioxidants. This is the fruit that you eat at least twice a week.
County: Please consume at least 5 servings per week. MIND diet unlimited nuts can be consumed, but it’s best to have the choice of nuts so rich to have a full range of nutrients.
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Olive oil: Try using olive oil as the main cooking fat of you.
Pure grains: Eat at least 3 servings per day. Choose whole grains such as oatmeal, quinoa seeds (quinoa), brown rice, pasta and bread made with whole wheat as 100%.
Fish: Eating fish at least once a week. Best to choose fatty fish like salmon, sardines, salmon, tuna and mackerel with large amounts of omega-3 fatty acids.
Beans: Use beans in at least four meals per week. This includes all beans, lentils and soybeans.
Poultry: Try to eat chicken or turkey at least twice a week. Note that fried chicken, fried not recommended in diet MIND.
Wines: The goal is not more than one drink per day. Both red and white wine are beneficial for the brain. However, much research has focused on red wine compound resveratrol that they may help protect against Alzheimer’s disease.
If you can not consume the amount of food as part of its objectives, do not give up this diet. Research shows that after applying MIND diet is even applied sell can still reduce the risk of Alzheimer’s disease.
When you are following a diet, you can eat foods that other 10 types. However, the more closely the diet, the more efficiently.