The main principles of the MIND diet for the brain and 10 products in its composition

Not all diets, especially trendy ones, are equally beneficial. However, in recent years, the MIND diet, recognized as effective by all doctors, has been gaining incredible popularity.

It is compiled by professional nutritionists who specialize in healthy eating for people concerned about the state of their cardiovascular system and brain.

According to one study, following this diet can prevent the development of such a terrible genetic disease as Alzheimer's disease.

Another study indicates that this diet helps to significantly reduce the manifestations of dementia, slow down the decline in mental abilities in old age and simply improve the functional activity of the brain.

What kind of diet is this?

Studying the effect of different foods on brain activity allowed nutritionists to draw conclusions about the benefits and harms to the brain of two groups of foods.

As it turned out, they all relate to two diets that have long been recognized by official medicine: the DASH diet (Dietary Approaches to Stop Hypertension) and the Mediterranean type of diet.

Mediterranean cuisine has long been known as one of the most health-friendly, and DASH was developed for patients with hypertension. At the intersection of these two approaches, it was born MIND-diet . As the name suggests (mind translated from English &8212; mind, mind), it is designed specifically for those, who strives to keep a sane mind until the very old age.

The diet has a very beneficial effect not only on the cognitive functions of the brain, that is, it preserves memory and thinking efficiency, but also is able to reduce the likelihood of Alzheimer's disease by 50%. This diet also improves mood, improves emotional well-being and helps fight depression.

Among the principles of nutrition underlying this diet is the rejection of 5 harmful foods and the mandatory inclusion of 10 brain-healthy foods several times a week.

10 products included in its composition

MIND diet is hardly an impoverishing diet. On the contrary, it allows you to create a very diverse menu.

1. Leafy vegetables and green vegetables. These include: young white cabbage, broccoli, spinach, leafy salads, etc. The secret of green vegetables is that, in addition to fiber useful for the brain, they contain many vitamins that are extremely necessary for the vessels of the brain. Doctors recommend eating these foods at least twice a week. But it will be very good if they start appearing on the table every day. There are no restrictions.
2. Any other Brain-healthy vegetables and fruits . They are needed in all kinds every day. In any quantities and combinations.
3. Berries. This is a concentrated content of the most useful substances for the functioning of the brain. Two servings of berries per week should cover the need for vitamins, minerals, pectins, flavonoids, etc.
4. Lean pieces of chicken and turkey. This meat should be given preference when choosing animal proteins. It is enough for an adult to eat a piece of poultry twice a week.
5. Beans. These red and white legumes are essential for normal brain activity three times a week. Fiber, vegetable protein, and a high nutritional level of beans help to form a diet when a person feels full and at the same time does not receive an overabundance of fats and carbohydrates.
6. Whole grain bread or porridge. For those who are prone to excess weight, this is not very suitable, but the MIND diet involves a large amount of whole grains: they should be in the diet at least three times a week.
7. Nuts. Despite the calorie content, nuts should be eaten with this approach to nutrition 5 times a week. They improve blood composition, are an excellent source of protein, sharpen memory and contain tryptophan, an amino acid that improves mood well.
8. Fish. Contained in fish Omega 3 acids are essential for the brain . It is better if the fish is marine and not very oily. Although fish oil is very beneficial for the brain, in case of risk of developing dementia, it is better to observe restrictions. Fish is eaten 1-2 times a week.
9. Olive oil. Other unrefined oils are also useful, but nutritionists insist on olive oil. It is added to salads and ready meals daily. It is impossible to fry in principle, and there is no point: oil is useful only without heat treatment.
10. Red wine. The benefits of red wine for the brain has long been proven. Natural wine is consumed up to 5 times a week, 50-150 g each. It helps to improve the composition of the blood, cleansing of blood vessels , dissolution and elimination of cholesterol plaques from the body. But this is the only product that is considered optional in the MIND diet. The others alcoholic beverages harm the brain .

5 products that need to be excluded

It is advisable to completely exclude 5 foods, especially harmful to the brain of a mature person:

1. Butter and categorically &8212; margarine and spreads;
2. Red meat;
3. Fried and fast food;
4. Yellow cheese;
5. Sweet pastries and sweets.

And now let's talk more specifically about the menu for every day.

Sample menu for the week

The MIND diet provides a fairly rich selection of healthy foods. You can cook a very large number of dishes from them and make a varied menu.

Monday

1. Breakfast: oatmeal porridge with walnuts, yogurt with fresh blueberries, green tea with lemon .
2. Lunch: vegetable and bean soup, chicken meatballs, salad of leafy vegetables with olive oil, dried apricot compote.
3. Dinner: boiled buckwheat with vegetable caviar, fresh apple, glass of red wine/cranberry juice.

Tuesday

1. Breakfast: millet porridge with raisins, whole grain bread with honey, tea with lemon.
2. Lunch: fish soup, boiled lean turkey meat, cabbage and carrot salad, seasoned with lemon juice and olive oil, apple compote.
3. Dinner: cottage cheese with herbs, sprinkled with sesame seeds, orange, berry jelly.

Wednesday

1. Breakfast: wholegrain bread with Adyghe cheese, herbal infusion with honey.
2. Lunch: pearl barley soup, stewed cabbage, steamed fish fillet with lemon and herbs, prune compote.
3. Dinner: a portion of stewed beans with garlic and walnuts, green tea with honey and lemon.

Thursday

1. Breakfast: wheat porridge with fresh (frozen) strawberries, whole grain bread with honey, tea with lemon.
2. Lunch: fresh cabbage soup, beetroot salad, brown rice, chicken goulash, sea buckthorn compote
3. Dinner: broccoli with olive oil, a handful of hazelnuts, a glass of red wine/herbal decoction.

Friday

1. Breakfast: corn porridge with dried apricots and sunflower seeds, bread, tangerine, tea.
2. Lunch: lentil soup, Chinese cabbage salad with herbs, olive oil and lemon juice, cherry compote.
3. Dinner: yogurt with fresh raspberries, whole grain bread, a handful of nuts.

Saturday

1. Breakfast: barley porridge with flaxseed, bread with honey, fresh pear, tea with lemon.
2. Lunch: fish soup, boiled buckwheat, iceberg salad with lemon and olive oil, compote of pears.
3. Dinner: stewed zucchini with carrots and tomatoes, nuts, cranberry jelly.

Sunday

1. Breakfast: whole grain bread with chickpea hummus, tea with honey and lemon.
2. Lunch: bean soup, carrot salad with garlic, currant compote.
3. Dinner: cottage cheese casserole with fresh (frozen) strawberries, bread with honey, a glass of red wine / decoction of herbs with honey.

5 more important recommendations

Any diet is associated with restrictions. This will not happen in the case of a smart diet if you implement several tricks in the organization of nutrition.

1. In order not to be tempted to eat something inappropriate while observing MIND, it is better not to attend a catering service . It is also advisable to always have lunches at hand, loading them into convenient lunch boxes.
2. For convenience, some vegetables, fruits, herbs, nuts, etc . can be ground into smoothies by adding yogurt or homemade yogurt to them. It will be convenient to pour it into special shaker mugs and take it with you outside the house. Besides, it can turn out very tasty.
3. The entire daily diet can be divided not into three meals, but more, highlighting snacks. For example, fruits, berries and nuts can not always be added to cereals, but consumed separately.
4. For a variety of diets, you can prepare the simplest desserts from healthy foods. For example, grind and mix nuts, seeds, dried fruits, citrus fruits and Brain-friendly honey , forming useful &171;candies &187; out of them. They are also convenient to take for snacks.
5. On the road, you can also make sandwiches from whole grain bread and nut paste, from bread and greens with vegetables, from bread and hummus, etc .

Useful video

We invite you to familiarize yourself with these videos for a detailed introduction to the topic:

A diet for the mind cannot harm anyone. If it is observed at a young age, it will effectively affect mental activity, performance and well-being. In more mature years, it will not only prolong youth, but also help to avoid irreversible consequences associated with brain pathology.