DIET FOR BRAIN WORK: HOW TO PROTECT YOUR MEMORY

10 FOOD GROUPS TO INCLUDE IN YOUR DIET

Whole grains – 3 or more servings per day

Leafy green vegetables – 6 servings per week

Other vegetables – 1 serving per day

Nuts – 5 servings per week

Berries – 2 or more servings per week

Beans or legumes – 3 or more servings per week

Fish – 1 or more servings per week

Poultry – 2 or more servings per week

Wine – 1 serving per dayOlive oil – use as a primary oil

5 FOOD GROUPS TO MINIMIZE FOR BRAIN HEALTH

Baked foods and sweets – less than 5 servings per week

Red meat – less than 4 servings per week

Cheese – less than 1 serving per week

Fried or fast food – less than 1 serving per week

Butter and margarine – less than 1 tablespoon per day

HOW THE MIND DIET PROTECTS AGAINST ALZHEIMER’S

Eating more vegetables and fewer baked goods is a good step for your health. THE MIND DIET MINIMISES SUGAR, TRANS FATS AND FAST FOOD

When you reduce your intake of sweets and fast food, as suggested by the MIND diet, you automatically reduce the amount of sugar and trans fat you consume. And that’s great news for your brain.

Refined Carbohydrates

Excessive consumption of refined carbohydrates, such as sugar, high-fructose corn syrup, and white flour, contributes to insulin resistance and diabetes.

Even in the earliest stages of Alzheimer’s disease, the brain’s ability to metabolize glucose, its primary source of energy, is impaired.

Insulin becomes less effective at helping the brain take up sugar from the blood, and over time, brain cells begin to starve. ( 19 )

Alzheimer’s is now considered a third form of diabetes. ( 20 )

Trans Fats

Trans fats are the types found in hydrogenated and partially hydrogenated oils. These dangerous fats are linked to many of the world’s deadliest diseases, including heart disease, diabetes, obesity, and cancer. ( 21 )

Even moderate consumption of trans fats can double your risk of developing Alzheimer’s. ( 22 ) Many countries have already banned trans fats. In the U.S., the Food and Drug Administration has given food manufacturers until January 1, 2021, to remove them from fast food and processed foods. ( 23 )

Instead, it’s recommended to use olive oil, even for cooking. Despite what you may have heard, it’s perfectly safe to bake or cook with olive oil.

A DIET CONTAINING MANY BRAIN-PROTECTING VITAMINS

A diet high in plant-based foods will be high in vitamins needed to prevent cognitive decline.

Both vitamins C and E are antioxidants that protect the brain from free radical damage, and together they have a powerful synergistic effect.

Research has confirmed that vitamin C combined with vitamin E can prevent memory loss, and vitamin C acts as a powerful detoxifier that easily crosses the blood-brain barrier to remove metals such as aluminum from the brain, which has long been suspected of contributing to Alzheimer’s disease. ( 6 , 7 )

Another notable study from Oxford University found that vitamins B6, B12, and folate, which are abundant in leafy greens, work together to reduce brain atrophy, improve brain function, and dramatically reduce brain shrinkage in the area of ​​the brain most affected by Alzheimer’s disease. ( 8 )

Vitamin K, another vitamin found primarily in green vegetables, is also thought to play a role in Alzheimer’s prevention. ( 9 )

DIET MAKES BERRIES A TOP PRIORITY

Berries of all kinds, especially blueberries and strawberries, are the only fruits that have been shown in studies to reduce neuronal loss and improve memory. ( 10 )

The flavonoids in berries have powerful antioxidant and anti-inflammatory properties, two suspected causes of Alzheimer’s disease. ( 11 ). Flavonoids, called anthocyanins, are responsible for the bright colors of berries and have been linked to improving a wide range of cognitive skills. ( 12 ). Berries also contain phytonutrients that help clear the brain of toxic proteins thought to contribute to Alzheimer’s disease. ( 13 )

THE MIND DIET RECOMMENDS EATING FISH

Fish is an excellent source of vitamin B12 and the essential omega-3 fatty acids. B12 deficiency affects 40% of all adults and is a particular problem for older adults. ( 14 , 15 ) Long-term B12 deficiency can cause both mental and neurological disorders. ( 16 ) Omega-3 essential fatty acids are essential for brain health and function. A particular omega-3, DHA (docosahexaenoic acid), is a major building block of the brain. It protects against age-related cognitive decline and reduces the risk of dementia and Alzheimer’s disease. ( 17 , 18 )

Written by Dean Alban. Edited and medically reviewed by Patrick Alban,