Do you know the MIND diet? This diet was specifically designed by researchers at the Rush University of Chicago and would save 7 and a half years of brain life! It is inspired by two healthy diets: the famous Mediterranean diet and the DASH (“ Dietary Approaches to Stop Hypertension ”) designed to prevent hypertension. MIND means ” Mediterranean-Dash Intervention for Neurodegenerative Delay », or in French: Mediterranean diet and Dash to delay neurodegeneration.
According to its inventors, 10 foods are particularly beneficial for our neurons: green leafy vegetables (spinach, cabbage, salad, etc.), green vegetables, nuts of all kinds, red fruits and berries (especially blueberries and strawberries). ), legumes, whole grains (oats, quinoa, brown rice), fish, poultry, olive oil… and red wine. Conversely, 5 others would be particularly harmful to it: red meats, butter and margarine, cheese, pastries and sweets, fried foods and fast foods.
However, the principle of a varied diet is to eat everything and be balanced, it cannot be limited to a single list of foods beneficial for the brain! The Institute of Aging (Lyon) has therefore extracted the most judicious advice from the MIND diet, adding to it those of the Mediterranean diet to respect the nutritional recommendations in force.
Foods to favor:
• Fruits and vegetables: at least 5 per day, including red fruits and leafy green vegetables;
• Fish: at least twice a week including a fatty fish;
• Olive, rapeseed and walnut oils;
• Pulses (lentils, beans, chickpeas): at least twice a week;
• Dried fruits (walnuts, almonds, hazelnuts): a small handful per day;
• White meats;
• Dairy products: 2 per day and at least 3 per day from the age of 55;
• Starchy foods (bread, rice, pasta, semolina, potatoes): at least once a day;
• 1l to 1.5l of water per day.
Foods to limit:
• Meat excluding poultry (pork, beef, veal, mutton, lamb, offal): maximum 500 g per week, ie 3 to 4 steaks;
• The cold cuts ;
• Butter, cream, cheese: to be limited, but not totally prohibited;
• Sugary drinks, fatty, sugary, salty and ultra-processed foods;
• Salt: salt without excess;
• Alcohol: maximum 2 glasses per day and not every day.
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