Diet Series - How Does the MIND Diet Impact the Brain?
We’ve previously spoken about the colorful and highly regarded Mediterranean diet. Today we’re taking a step further and investigating the MIND diet. The MIND diet is specifically designed for optimal brain function and stands for “Mediterranean-DASH Intervention for Neurogenerative Delay.” Let’s find out what it involves and why it’s beneficial for the brain.
What is the MIND diet?
The MIND diet is a combination of the Mediterranean and DASH diets:
The Mediterranean diet is practiced across large parts of Europe and is rich in both whole and nutrient-dense foods, along with heart-healthy fats.
DASH is short for the Dietary Approaches to Stop Hypertension (high blood pressure) and focuses on reducing the risk of conditions such as heart disease and diabetes.
An amalgamation of these two approaches makes up the MIND diet, bringing together all of the foods which have been shown to benefit brain health.
What does it involve?
Although the MIND diet isn’t strict, it provides a useful set of guidelines for foods to focus on, including:
A range of plant-based products, especially green leafy vegetables such as spinach and kale and cruciferous vegetables, all of which support brain health through their high levels of vitamins, minerals, and antioxidants.
Fruit and berries: In particular blueberries, strawberries, blackberries, and raspberries are associated with cognitive benefits due to high levels of anthocyanin which can help to reduce both inflammation and oxidative stress.
Whole grains: which provide nutrients like fiber, vitamin E, and antioxidants, in addition to helping maintain a steady release of energy. This includes things like oatmeal, brown rice, quinoa, and whole wheat bread and pasta.
Healthy fats: A key component of the Mediterranean diet, sources such as olive oil and nuts support brain function by delivering essential fatty acids and antioxidants.
Beans: This includes all types of beans, lentils, and soybeans.
Fish and poultry: Lean protein such as chicken, turkey, and especially omega-3 fatty acid rich fish like salmon and sardines are a fundamental part of the diet.
There are also recommendations for what to limit the consumption of, including:
Red meat and saturated fats including butter, margarine, and cheese. A higher intake of these foods has been linked to increased inflammation and an increased risk of cardiovascular disease, which can both negatively impact brain function.
Alcohol should only be consumed in very small quantities.
Fried food and fast food.
Processed snack foods, sweets, and pastries.
The overall impact on brain health
With all of this in mind, what are the overall results when it comes to our brains?
The diet is designed to improve overall health and can reduce the risk of heart disease, diabetes, obesity, and stroke, meaning a reduced risk of cerebrovascular incidents which can lead to poor brain health outcomes .
Combatting inflammation and oxidative stress also helps lessen the chances of developing dementia and Alzheimer’s Disease.
The nutrient-heavy nature of the diet comprises a wealth of beneficial compounds that contribute to maintaining a healthy, highly functioning brain over time, with optimal neuronal integrity.
The foods that we consume have an enormous impact on our cognitive function and brain health. Sign up for our newsletter and stay tuned for more in this series of posts documenting how popular diets affect the health of our brains.