Guest post by Abigail Rapaport MS RD CDN, Clinical Dietitian in the Nutrition Department at The Mount Sinai Hospital.
Eating wholesome foods is not only good for our physical health, but can be good for our mind too. A brain healthy diet helps keep our memory strong, intellect sharp, and mood elevated. With estimates of dementia affecting one in 14 people over the age of 65 and one in six over the age of 80 (Alzheimer’s society), keeping our brains healthy is vital. Here’s the good news: a diet good for the brain has been shown to lower risk of Alzheimer’s disease by 54%.
New research has focused on the MIND diet, which stands for Mediterranean-Dash Intervention for Neurodegenerative Delay. While more research is being conducted on its specific effects on the brain, the diet includes wholesome foods and an abundance of nutrients to help keep us healthy and sharp.
MIND diet includes foods like leafy greens, vegetables, berries, nuts, whole grains, legumes, fish, poultry, olive oil and wine. These foods are packed with brain healthy nutrients such as omega 3 fatty acids, vitamin E, B vitamins like folate, vitamin C, vitamin D and fiber! The combination of lean proteins, omega 3 fatty acids, antioxidants, and fiber, as well as low amounts of saturated fat, trans fat, and sugar,
help decrease oxidative stress and reduce inflammation, all of which ward off cognitive decline and dementia.
What you should be eating
Green leafy vegetables: everyday (spinach, kale, Swiss chard, and romaine lettuce)
Other vegetables: everyday (broccoli, cauliflower, asparagus, artichoke and brussels sprouts)
Nuts: five servings a week (like unsalted pistachios, almonds and walnuts)
Berries: two or more servings a week (raspberries, blueberries, blackberries and strawberries)
Beans: at least three servings a week (black beans, garbanzo beans and kidney beans)
Whole grains everyday (quinoa, barley, buckwheat and bulgur)
Fish: once a week
Olive oil: use it as your primary cooking oil
Wine: one glass a day
Foods to limit
Fried and fast foods: less than one serving a week
Butter and margarine sticks: less than a tablespoon daily
Red meat: less than four servings a week
Cheese: less than once a week
Sweets and pastries: aim to eat fewer than 5 servings per week