Through a strict diet you can prevent dementia and age-typical cognitive decline. To do this, it is enough to combine the principles of the Mediterranean diet with that of Dash (Dietary approaches to stop hypertension), whose goal is to combat hypertension. The effectiveness of the diet called Mind has been confirmed by a study, the Rush Memory and Aging Project (Map). Scholars studied a group of about 600 elderly people of Chicago who, starting from 2004, answered a questionnaire containing a specific question: how often they had consumed 144 foods. These include the ingredients of the Mind diet, which includes 15 food classes, ten of which are considered ideal for the brain and five, including red meat, margarine, sweets, cheese, fried foods and fast food, poorly defined. healthy.
To get some benefit from the Mind diet – explains The Food Fact – it is necessary to consume three servings of whole grains every day, one of green leafy vegetables and another of vegetables to taste, plus a glass of wine. Snacks must be rStrictly based on dried fruit, while legumes must be consumed every two days. Poultry and berries should be eaten twice a week, while fish at least once.
Small quantities are allowed for unhealthy products. These include butter, allowed a maximum of one and a half teaspoons per day. Almost totally prohibited instead sweets, fatty cheeses, fried foods and fast foods. All of these can be consumed for less than one serving per week. The result? Those who followed the principles of the Mind diet did not find memory deficits. Regardless of any brain damage that may possibly arise.
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