The Diet That Helps Keep Your Brain Seven Years Younger

A group of researchers from Chicago developed the MIND diet (Mediterranean DASH Intervention for Neurodegenerative Delay).
The goal was to examine which diet protects the brain and prevents dementia.
The menu combines principles from the Mediterranean diet and the DASH diet, focusing on foods that have been proven in studies to be especially beneficial for brain health.

What is the DASH diet?
Its a menu developed by the National Heart, Lung and Blood Institute in the United States to reduce blood pressure and prevent hypertension.
The diet is based on extensive clinical research that demonstrated significant effectiveness in lowering blood pressure within a few weeks.

Its main principles include emphasis on vegetables, fruits and low fat dairy products.
The diet encourages consumption of whole grains, lean meats, fish and poultry, while limiting sweets and red meat.
Research has shown that the diet reduces the risk of heart disease, stroke and kidney stones.

What is the Mediterranean diet?
It is based on the traditional eating patterns of Mediterranean countries such as Greece, Italy and Spain in the mid twentieth century.
It is recognized as one of the healthiest diets in the world and was even declared an intangible cultural heritage by UNESCO.

the main principles include olive oil as the main source of fat instead of butter or other oils, an emphasis on fish and seafood as the main source of protein, moderate consumption of red wine with meals and many fresh fruits and vegetables.
The diet encourages consumption of legumes, nuts, and seeds as a plant based protein source and limits dairy products and red meat.

What is the MIND diet?
It combines the most beneficial elements from both diets and creates a unique approach designed especially for preserving brain health.
From the DASH diet it adopted the emphasis on leafy green vegetables and the principle of reducing processed foods.
From the Mediterranean diet it took the importance of olive oil, nuts, and fish.

The uniqueness of this diet lies in its focus on specific foods that research has shown to be particularly beneficial for neurons and for protecting the brain from aging and degeneration.
In addition, all the guidelines are presented clearly and provide precise quantities.
These are its principles: Focus on foods rich in antioxidants and vitamin E that protect brain cells. Preference for leafy green vegetables and berries.
Reduction of foods high in saturated fat that may harm brain health. Inclusion of fatty fish rich in omega 3.
Use of olive oil as the main source of fat. In this diet, unlike other diets, the defined quantities differ both for recommended foods and for those that are not recommended.

A brain seven and a half years younger Three studies conducted by researchers from Rush University in Chicago in collaboration with researchers from Harvard University focused on foods that contribute to brain health.
For example, in a study conducted on 960 participants over 4.7 years, it was found that those who followed the recommendations of the MIND diet showed cognitive performance that was younger by seven and a half years compared to those who did not follow the dietary recommendations.

Another study published about three years ago in the journal Nutrients and conducted by several research institutes examined 2,863 participants over ten years.
The results highlighted additional benefits of the MIND diet, such as reducing the risk of cardiovascular disease, improving blood pressure control, and contributing to healthier aging overall.

Daily menu suggestion (1,800 calories)
Breakfast (350 calories)
80 grams oatmeal,
150 grams strawberries,
15 grams ground almonds,
200 milliliters probiotic yogurt

Snack (180 calories)
9 walnut

Lunch (550 calories)
120 grams baked salmon fillet
2.5 cups stir fried vegetables (broccoli, peppers, carrots)
1 tablespoon olive oil 3/4 cup
cooked basmati rice

Snack (120 calories)
100 grams mixed berries (strawberries and blueberries)

Dinner (450 calories)
A rich salad including 100 grams spinach leaves
150 grams cherry tomatoes,
100 grams cucumber,
1 tablespoon olive oil and lemon
Whole wheat pita 80 grams with spread

Drinks
Water, green tea, black coffee