MIND and Mediterranean diet

There are many diets available that helps in fighting against different kind of disease. The MIND and Mediterranean Diet is special diet that is mainly for brain health and is very helpful for elder people with symptoms of Alzheimer.

What is MIND and Mediterranean diet: -

MIND diet stand for Mediterranean-DASH-Intervention for Neurodegenerative Delay. Purpose of this diet is to reduce dementia and decline in brain health that often, occur in older people.

Mediterranean and MIND diet are two of the healthiest diet. They can help to lower blood pressure and reduce the risk of heart disease, diabetes and other disease. The combined food from mediterranean and MIND diet gives benefits for brain health. Both diets are rich is vegetables, fruits, whole grain, healthy fats and fish. Mediterranean diet consists of vegetable, fruits, nuts, legumes and at least 3 serving of fish each week. MIND diet has green leafy vegetables such as lattice, spinach and kale, berries & fruits and one or more weekly serving of fish. Both diet limit the red meat and also include olive oil, whole grains and small amount of wine.

10 foods suggested in MIND Diet: -

1.       Green, leafy Vegetables: - Take 6 serving or more per week like kale, spinach and salad.

2.       Other vegetables: - In addition to green leafy vegetables add other leafy vegetables once per day. Choose non starchy vegetables because they provide more nutrition and give less calories.

3.       Berries:- As berries have anti-oxidant properties, so at least eat 2serving of berries per week.

4.       Nuts: - Include all type of nuts in your diet. Take five of more servings in each week

5.       Olive Oil: - Use olive oil as cooking oil. It can also be used as a salad dressing, stir-fry, dips and topping.

6.       Whole Grains: - Whole grains like whole wheat bread (roti), whole wheat pasta, brown rice, oats & oats meal and quinoa. Atleast include three whole grains per day in your diet.

7.       Fish: - Choose fatty fish like Solomon, sardine, tune and mackerel or their high amount of omega-3 fatty acids. Take fish once in a week.

8.       Beans: - All category of beans like Lentils and soyabeans. Include 4 servings of beans in your diet.

9.       Poultry: - Eat chicken or turkey twice a week. They should be eaten in roasted or grilled form. Avoid deep-fry of chicken or turkey.

10.   Wine: - Red wine gives benefit to brain, so consume only 1 glass of red wine in a day.

5 foods ton avoid or limit in MIND Diet:-

Butter: - Avoid consuming butter while following MIND diet. The maximum intake should be 1 tablespoon (approx. 14 grams) daily. We can look for other alternatives like olive oil and so on.

Red Meat: - Beef, Pork, lamb and their product. Include only 3 servings per week.

Fried Food: - All type of fried food can be taken once in a week

Pastries and sweets: - Processed foods like  snack food and dessert, ice-cream, cookies, brownies, snacks, cake, donut, candy and many more, try to limit not more than 4 time per week.

Cheese: -MIND diet recommends eating cheese less than once in a week.

What is included in Mediterranean Diet: -

This diet is mainly a plant-based diet that consist of whole grains, olive oils, fruits, vegetables, beans, nuts, herbs and spices with some small amount of animal-based proteins specifically fish and seafood. Also note the intake of quantity or portion of meal will majorly depend upon one’s physical activity and body size and shape.

What is included in Mediterranean Diet: -

1.       In healthy fats, Olive oil is considered to be the healthiest fat compared to other fats like butter and margarine. Other healthy fats can be found in walnuts, Avocados and Omega 3 rich fatty acid like Salmon and sardines.

2.       Fish is the preferred animal-based protein in mediterranean diet. It should be taken atleast twice a week along with other animal-based protein such as poultry, eggs, cheese and yogurt in small quantities either daily or few times a week. Red meat is limited to few times in a month.

3.       Consume water as a daily beverage. Moderate intake of wine can be taken along with meal. The intake of wine is limited to 1 or 2 glass for men and 1 glass for women.

4.       Regular physical activity to be fit and healthy.

Who should follow MIND and Mediterranean Diet: -

People with history of Alzheimer disease or other cognitive problem should consider the MIND & Mediterranean diet. Both diets are specifically designed to support overall brain health and can be particularly beneficial for individuals at risk of cognitive decline

Conclusion: -

Many factors may increase the chance of developing Alzheimer disease. Although, some risk factor can not be changed such as age, genetics. Still many things can be controlled by regular exercise, cognitive training and diet. MIND and Mediterranean diet helps to protect the brain health due to its anti-inflammatory and antioxidants properties.

References:

https://nutritionsource.hsph.harvard.edu/healthy-weight/diet-reviews/mind-diet/

https://www.nia.nih.gov/news/mind-and-mediterranean-diets-linked-fewer-signs-alzheimers-brain-pathology#:~:text=The%20MIND%20diet%20features%20vegetables,servings%20of%20fish%20each%20week.