The MIND diet is a fusion between the Mediterranean diet and the DASH diet that pampers the brain and reduces the risk of suffering from dementia
Foods that protect the brain
The brain is what happens to the rest of the body’s organs, which needs to feed. But the truth is that not everything goes when it comes to providing the “gasoline” that the mind needs to function properly. In fact, nutrition and the neurotransmitter system have a close relationship. Proof of this is that both serotonin and melatonin can be regulated through food, as explained by Iñaki Elío, academic director of the Nutrition Degree at the European University of the Atlantic.
Nutrients good for the brain
Fish, dairy and nuts
DHA (Omega 3)
Fish, nuts, eggs, olive oil and flax seeds
Seafood, fish, seaweed and iodized salt.
Dairy, vegetables, legumes, eggs and meat
Green leafy vegetables, legumes and nuts
Dairy, green leafy vegetables, legumes and nuts
Whole grains, fish, meat and milk
Legumes, nuts, fish meat and cereals
Meat, cereals and egg
Citrus fruits, green peppers, tomatoes and broccoli
Fruits and vegetables
Nuts, legumes and seeds
Milk, eggs, green leafy vegetables and lean meats
Dairy, chicken, fish, nuts and eggs
Eggs, meat, fish, dairy
One of the brain’s great nutrients is glucose, which Professor Elío explains, is obtained from the carbohydrates that make up the diet. But this does not mean that we have to swell to take candy or all kinds of products with sugar, because the body can get glucose from other healthier foods. Thus, the expert advises to make a correct selection of carbohydrates by choosing those that are complex, such as legumes, brown rice and pasta and whole wheat bread, limiting the consumption of simple hydrates such as those containing sweets, sugar and honey, for example, because “their energy is absorbed too quickly.”
It is also important to take into account, according to Professor Elio, the distribution of carbohydrates every 3 or 4 hours because that allows, as it ensures, to maintain blood glucose levels. “If the brain is allowed to spend more time, it will have to use other nutrients, the ketone bodies, which are not as effective in facilitating brain performance,” he says.
Can what we eat improve memory?
The Spanish Society of Endocrinology and Nutrition (SEEN) indicates that the direct relationship between obesity and cognitive disorders (loss of memory, lower concentration, decreased reaction capacity and reduced responsiveness and interrelation) is increasingly clear of data).
Thus, to have a better memory, Professor Iñaki Elío remembers that excess body fat should be avoided and a correct selection of foods rich in complex carbohydrates, antioxidants (red fruits, especially blueberries), monounsaturated fats (olive oil) should be avoided. and polyunsaturated, vegetables, fruits, dairy, nuts, blue fish and lean meats.
What foods take care of the brain more?
The MIND (acronym for Mediterranean-DASH Intervention for Neurodegenerative Delay) diet has been developed by scientists at the Rush University Medical Center in Chicago (United States) and the Harvard T.H Chan School of Public Health. It is a mixture between the recommendations of the Mediterranean diet and the DASH diet (dietary approaches to curb hypertension). In studies conducted so far, it has been shown to reduce the risk of developing dementia by 54%.
“Its benefit lies in the contribution of essential nutrients for the proper functioning of the brain,” says Professor Elío.
Mind diet foods
- Green leafy vegetables (such as spinach and green salad), at least six servings a week.
- The rest of the vegetables, at least one a day.
- Nuts, five servings (approximately 35 grams each serving) per week
- Berries, two or more servings a week
- Legumes, at least three servings a week
- Whole grains, three or more servings a day
- Fish once a week
- Poultry, twice a week
- Olive oil, as header oil
Foods to avoid in the mind diet
Red meat, less than four servings a week
Butter and margarine, less than a tablespoon daily
Cheese, less than one serving per week
Pasta to be avoided at all cost.