The regime MIND (Mediterranean-Dash intervention for neurodegenerative delay), was associated with the preservation of cognitive functions. Introduced into 2015 Through Harvard University, this diet was studied on more than 1,000 elderly people followed for 10 years. The researchers dwell on 15 specific food categories. The latter were either associated with a best cognitive capacity maintenanceto an acceleration of cognitive decline or an increase in the risk of developing Alzheimer’s disease.
The Mind regime is a merger of the principles of the Mediterranean regime and the Dash regime, for a good cardiovascular health. They are both already recognized for their multiple health benefits. Studies have shown that strong membership in the Mind regime is associated with a significant slowdown in cognitive decline about 7.5 years. This diet also reduces the risk of developing Alzheimer’s disease by 53 %.
What are the food categories associated with a cognitive decline?
Five food categories are associated with a cognitive decline. First, butter and margarine. It is recommended to consume it less than a tablespoon per day. Use olive oil as the main fat. The second group concerns pastries and sweets. Limit your consumption Cakes and candies! Protein level, reduce beef, lamb, burgers and cold meats. Take a consumption very occasional red meat.
The fourth category of food associated with a cognitive deficit is cheese rich in saturated fats. Finally, less than a portion of fried food should be consumed per week. Also reduce food ultra-transformed and industrial. These products are often rich in added sugars, saturated fatty acids and trans fat. They are known to promote low -grade inflammation that can affect the health of your brain.
What foods to favor?
The major rules of the Mind diet revolve around a diet mainly vegetable and not transformed. Ten food categories are recommended for a young and efficient brain.
Whole and whole grains can be consumed more than three times a day. Regarding vegetables, vary the pleasures more than once a day with zucchini or carrots and pepper. For green leafy vegetables, you can include six or more portions per week.
Nuts are an excellent balanced snack that you can eat five times or more per week, just like legumes. For red fruits, you can exceed both portions weekly. Poultry and fish are to be consumed occasionally.
These principles promote a diet rich in antioxidants, fibers and good fats, essential to the protection of your neurons.
What to replace ultra-transformed foods?
Instead of eating an ice cream in the evening, replace it with a curled red fruit bowl Mixed with a little skyr or plain yogurt for a creamy texture. You can add raw cocoa powder for gluttony. This fresh dessert is rich in antioxidants and low in added sugars.
If you like to taste in the afternoon, opt for a handful of walnuts and whole fresh fruit. An apple with almond butter, for example, is a full and nutritious buckle.
During this season of aperitifs, favor alternatives healthy and crunchy Like raw vegetable sticks (carrots, cucumbers, celery) with houmous or a homemade tapenade. The mix of oils (almonds, cashews) or olives are also excellent options for snacking healthy and supporting your brain. The secret is to favor whole foods, unreseatedwhich really nourish your body and your mind.