An ally against cognitive decline

Food plays an essential role for brain health. Meanwhile, If the Mediterranean regime is already illustrating for its benefits, another diet is gaining in being known: the Mind regime.

What is the Mind diet? – Ally against cognitive decline

Created in 2015. For example, the Mind diet, for Mediterranean–DASH Intervention for Neurodegenerative Delaycombines two recognized approaches:

• The Mediterranean diet, rich in fruits, vegetables, olive oil and fish,
• And the Dash diet, designed to reduce hypertension, low in salt and saturated fats.

The goal is clear: to protect the brain from neurocognitive diseases. For example, such as Alzheimer’s disease, by offering food whose neuroprotective effects have been scientifically demonstrated.

Recommended foods. Meanwhile, those to avoid – Ally against cognitive decline

To adopt the Mind diet, here are the foods to consume regularly:

• Green leafy vegetables
• Red fruits (like berries)
• Shellfish
• Legumes, whole grains, fish
• Black Etchocolate

These foods are rich in ally against cognitive decline antioxidants, omega-3, vitamins and polyphenols.

It is also important to limit the consumption of certain foods such as:

• Red meat
• Hard butter. Moreover, margarine
• Fatty cheeses
• Pastries, sweets, fast food

These are rich in saturated fats. Moreover, They disturb the blood-brain barrier and promote the accumulation of toxic proteins, such as beta-amyloid, involved in Alzheimer’s disease.

What does research on the Mind diet say?

Since 2015, many observational studies have evaluated the Mind diet. Similarly, A 16 -year -old French study shows a 30 % reduction in the risk of cognitive disorders in people who follow this diet. Consequently, These data are confirmed by other North American and Australian studies.

Despite these promising results, not all studies are not yet unanimous.

A 3 -year clinical study compared the effect of the Mind diet to that of the calorie restriction diet. For example, followed by a control group. She ally against cognitive decline has not shown a significant difference in cognitive capacities. This shows that other factors could influence the results.

Why could this diet protect the brain?

The Mind diet is rich in B vitamins, omega-3, carotenoids and polyphenols. These nutrients have antioxidant. anti-inflammatory effects, particularly interesting properties in the context of Alzheimer’s disease, where oxidative stress and chronic inflammation are frequently observed in the brain. They could also slow the accumulation of toxic-amyloid toxic protein.

In conclusion, the Mind diet is a promising nutritional approach to preserve memory. It is based on the consumption of foods already known for their benefits.

Even if all the evidence is not yet final. adopting this type of food remains a beneficial choice for brain and global health.

_{Sources :}

_{MIND diet slows cognitive decline with aging}

_{Martha Clare Morris. Christy C Tangney, Yamin Wang, Frank M Sacks, Lisa L Barnes, David A Bennett, Neelum ally against cognitive decline T Aggarwal}

_{Alzheimers Dement. 2015 Jun 15;11(9):1015–1022. doi: 10.1016/j.jalz.2015.04.011}

_{The Role of Genetic. Environmental, and Dietary Factors in Alzheimer’s Disease: A Narrative Review}

_{Beyza Mertaş, i İpek Employed}

_{Int J Mol Sci. 2025 Jan 30;26(3):1222. doi: 10.3390/ijms26031222.}

_{Association of a MIND Diet with Brain Structure and Dementia in a French Population}

1. _{Thomas, S. Lefèvre-Arbogast, C. Féart, A. Foubbert-Samier, C. Helmer, G. Catheline, C. Samieri}

_{J Prev Alzheimers Dis . 2022;9(4):655-664. doi: 10.14283/jpad.2022.67.}