10 Healthiest Brain Foods


10 Healthiest Brain Foods. Healthy Living Magazine

10 Healthiest Brain Foods. Healthy Living Magazine

There’s a new diet in town called MIND that cuts the risk of alzheimer’s disease, says Alzheimer’s & Dementia: The Journal of the Alzheimer’s Association.

The MIND diet combines the Mediterranean and DaSH (Dietary approaches to Stop Hypertension) diets, both of which have been found to reduce the risk of cardiovascular conditions like hypertension, heart attack and stroke. Some researchers have found that the two older diets provide protection against dementia as well.

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MIND eaters lowered the risk of aD by as much as 53%, and 35% among those who were less meticulous. ”One of the more exciting things about this is that people who adhered even moderately to the MIND diet had a reduction in their risk for aD,” said nutritional epidemiologist Martha Clare Morris, PhD, a Rush University Medical Center professor, assistant provost for Community Research and director of Nutrition and Nutritional epidemiology. “I was so very pleased to see the outcome we got from the new diet,” she said.

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The MIND diet is easier to follow than the Mediterranean diet, which calls for daily consumption of fish and three to four daily servings each of fruits and vegetables, Morris said.

The MIND diet has 15 dietary components, including 10 “brain-healthy food groups”—green leafy vegetables, other vegetables, nuts, berries, beans, whole grains, fish, poultry, olive oil and wine—and five unhealthy groups that comprise red meats, butter and stick margarine, cheese, pastries and sweets and fried or fast food.

Berries are the only fruit specifically to make the MIND diet. “Blueberries are one of the more potent foods in terms of protecting the brain,” Morris said. Strawberries have also performed well in past studies of the effect of food on cognitive function.

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ReferenceMorris Mc, Tangney cc, Wang Y, Sacks fM, Bennett DA, Aggarwal nT. MInD diet associated with reduced incidence of Alzheimer’s disease. Alzheimer’s & Dementia, 2015; DOI: 10.1016/j.jalz.2014.11.009.
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