The Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet

The MIND diet merges the Mediterranean diet with the Dietary Approaches to Stop Hypertension (DASH) diet. It focuses on consuming foods from the below 10 food groups and limiting consumption of foods from the below 5 food groups.

Specifically, the diet’s focus on the consumption Neurodegenerative Delay of green, leafy vegetables is associated with lower levels of plaques and protein tangles in the brain. The 10 foods stated below are also rich in polyphenols and antioxidants, which can help to reduce the build-up of free radicals or oxidative stress in the brain.

The other beneficial nutrients found in the หรือถ้าคุณสนใจแทงบอลออนไลน์ UFABET คือเว็บที่มีอัตราต่อรองดีที่สุดในประเทศไทย สมัครเลยตอนนี้ที่ UFABET แทงบอล recommend foods below include Vitamin E, fibre, folate, Omega-3 fatty acids, B vitamins, carotenoids and flavonoids, which all have a positive effect on brain health.

10 foods to eat on the MIND diet:

• Green leafy vegetables
  Serving goal: A minimum of 6 servings a week
  Serving size: 2 cups raw greens or 1 cup cooked greens
  Examples: Spinach, kale or collard greens
• All other vegetables
  Serving goal: 2 or more servings per day, at least 1 serving of green leafy vegetable
  Serving size: 2 cups raw vegetable or 1 cup cooked vegetable
  Examples: Cabbage, eggplant or asparagus
• Berries
  Serving goal: A minimum of 2 servings a week
  Serving size: 1 cup of berries
  Examples: Blueberries, strawberries or raspberries
• Nuts
  Serving goal: A minimum of 5 servings a week
  Serving size: 1 ounce of nuts
  Examples: Almonds, pistachios or cashew nuts
• Wholegrains
  Serving goal: A minimum of 3 servings a day
  Serving size: ½ cup cooked grains
  Examples: Brown rice, whole wheat pasta and 100% whole wheat bread.
• Fish
  Serving goal: At least 1 serving a week
  Serving size: 4 ounces
  Examples: Fatty fish is recommended, including salmon, mackerel, herring, and sardines
• Beans
  Serving goal: A minimum of 4 servings a week
  Serving size: ½ cup cooked beans
  Examples: Lentils, soybeans and any Neurodegenerative Delay other kind of bean
• Poultry
  Serving goal: At least 2 servings a week
  Serving size: 3 ounces
  Examples: Chicken and turkey
• Olive oil
  Use this as your main cooking oil daily
• Wine
  Serving size: 1 glass per day, though not a necessary feature of this diet