A new study suggests that following the MIND diet, which emphasizes leafy vegetables, berries, nuts, and beans, could help prevent cognitive decline and memory problems. Researchers stress the importance of lifestyle changes to combat conditions like dementia.
The MIND diet, short for Mediterranean-DASH Diet Intervention for Neurodegenerative Delay, was developed by experts, including those from Harvard’s Chan School of Public Health. This diet promotes foods considered beneficial for brain health while advising limits on certain unhealthy items.
The recommended foods include three or more servings of whole grains daily, six or more servings of leafy green vegetables per week, one or more servings of other vegetables daily, five or more servings of nuts weekly, and four or more portions of beans. Additionally, the diet encourages consuming two or more weekly servings of berries, poultry, and at least one meal of fish. Olive oil is advised as the primary fat source.
To maintain a healthy diet, certain foods should be limited: fewer than five weekly servings of pastries and sweets, less than four servings of red meat, under one serving of cheese or fried food weekly, and less than one tablespoon of butter or margarine per day.
The research, published in Neurology, analyzed data from 14,145 people, with an average age of 64, over a span of ten years. The findings reinforce the potential of the MIND diet to help stave off mental decline.
