what it is, the ideal menu, how it works and what to eat

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.

• 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.