It takes its name from the set of two diets that compose it: “Mediterranean diet” and “DASH diet” and recalls the goal for which it was developed: delaying cognitive decline. Let’s discover the Mind diet
The Mind diet is an example of a healthy diet useful for the maintenance of cognitive abilities and the prevention of neurodegenerative diseases such as Alzheimer’s and senile dementia. It is important to increase the intake of plant-based foods and reduce the consumption of foods of animal origin and high in saturated fat. “In reality, the Mind diet does not have a precise weekly schedule – explains Romina Cervigni, biologist, nutritionist, with specific guidelines and quantities to follow, but provides a series of components to be consumed in large quantities for brain health: green leafy vegetables, nuts, berries, beans and other legumes, whole grains, fish, poultry, olive oil and a moderate intake of wine.
Among the foods to reduceinstead, there are red meats, butter and margarine, cheese, sweets, fried or fast food as they can increase the risk of cognitive decline.
Mind diet and longevity diet: the similarities
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The MIND diet has a lot in common with the Longevity Diet elaborated by Valter Longo. “In addition to the indications listed, as guidelines for people at high risk of developing dementia, it is also recommended to:
- Drink coffee, for relatively low-risk individuals, 1-2 cups per day; for high-risk individuals, up to 3-4 cups a day, but after consulting a doctor.
- Assume 40 ml of coconut oil per day.
- Adopt a diet rich in nutrients such as omega 3. Among the foods that are rich in it we find fatty fish, preferably small ones, such as mackerel, anchovies, anchovies.
- Prefer foods rich in vitaminsin particular those of group B, such as fish, eggs, peas and green leafy vegetables; there Vitamin E, such as extra virgin olive oil, seeds, nuts and avocados; there vitamin C present in citrus, kiwi, berries, tomatoes and spinach; there vitamin D such as fish in particular mackerel and sardines, cod liver oil, mushrooms and above all through sun exposure “.
- Consume a daily vitamin supplement, to make up for any nutritional deficiencies.
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