Today, lots of people are trying to be fit physiologically. But least of the them pay attention towards their mental health or some effective diet which boost their memory power and mental health. 90 per cent of people think that they are mentally healthy, but they should also fit physiologically. Such people should understand that it is also necessary to be strong in physiologically. However, both of them complement to each other.
There are many diet to lose weight, which begins to show effect in some time like,
- Keto Diet.
- Low Carb Diet.
- Carb Cycling.
- 5-bite diet.
- Vegan Diet.
- Intermittent Fasting diet.
But at least people may have heard about the diet to keep the mind healthy or to boost memory power. Yes, there is a diet that can keep your mind healthy. So, today we will tell you about mind diet, which can be beneficial for anyone.
It based on scientific studies. Taking this helps the brain to function well. According to research, Alzheimer’s cases were found to be less than 35% to 53% in people who follow this diet. (1)
This diet also makes a direct connection between food and mind. Let us know about mind diet in detail.
What is Mind Diet?
Mind diet is considered to be very good for the brain as well as to boost memory power. This is the Nutritional Strategy, which prevents neurodegeneration.
The full name of MIND is “Mediterranean-DASH Diet Intervention for Neurodegenerative Delay”. This is a combination of Mediterranean and DASH diet. For example, both Mediterranean and DASH diet recommend fruit. Similarly this diet includes food groups that prevent memory loss by boosting brain function and reducing blood pressure.
How MIND Diet Works?
In this diet, unhealthy food are consumed with low intake and healing properties. Unhealthy food cause inflammation in the body. It damages cellular function, DNA and brain cells.
MIND diet, on the other hand, helps to reduce inflammation, making DNA structure, brain and improve cellular functions. Studies have shown that it reduces chronic diseases such as diabetic diabetes, cardiovascular disease and cancer and improves metabolism health. Dash diet, on the other hand, also reduces high blood pressure or Hypertension.
These two diet together inspire the brain for better function and also keeps you mentally active.
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Food To Eat.
Like every diet, MIND diet also has some restrictions on food. You cannot eat everything in this diet. But there are some selected food according to a certain group.
MIND diet should eat nutrient-rich food like berries. So take 2 to 3 types of berries (strawberries, blueberries, blackberries and raspberries) per day.
Take at least 6 servings per week of leafy green vegetables such as spinach, Kale, Collard Greens, Swiss Chard, radish greens, Bok Choy and Lettuce.
Olive oil is an important part of the MIND diet. It have good dose of healthy fat and omega-3 polyunsaturated fatty acids.
Nuts are the best snacks. They have healthy fats and are good sources of protein, fibre, vitamin E and minerals. So take 5 servings per week of almonds, pistachios, walnuts, macadamia and pine nuts.
Fish like trout, salmon, mackerel, sardine, tuna, silver carp and hilsa are highly enrich with omega-3 fatty acids. So, it is always recommended to consume fish at least once a week.
Consume at least 3 serving brown rice, quinoa, oats and whole grain bread per day.
Consume Steamed Chicken Breast and Ground Turkey at least 2 times a week. It is also good to use eggs. If you have high cholesterol problems, do not use fried chicken or egg yolk.
Use 4 servings of Soybean, Lentils, Black Beans and Kidney Beans per week.
Resveratrol present in red wine can help to protect the heart and reduce the risk of Alzheimer’s and Parkinson’s diseases. So, if possible, use half a glass of red wine.
Food To Avoid.
Fries, Fried Chicken, Chicken Nuggets and other fast food products contain unhealthy fats. So avoid consuming them.
Reduce the intake of red meat. The high amount of saturated fat found in red meat is dangerous for the heart and mind.
High Salt and High Sugar Food.
Stay away from food like Potato Wafers, Burgers, Salted Nut, Canned Food, Frozen Meats, Sauces and Candies.
Butter and Margarine.
Do not consume more than 1 teaspoon of butter per day.
Reduce paneer servings considerably per week.
A Sample of 7 Days MIND Diet Meal Plan.
Once you start to follow this pattern of food, you will not feel that you are following a diet. You can enjoy your lifestyle.
*Note. Consult your doctor before you follow this diet. Follow this diet only after their recognition.
|Breakfast: Oatmeal, Berries, Almonds.|
Lunch: Roti, Legumes, Vegetable.Dinner: Spinach, Brown Rice, Salad.
|Breakfast: Egg White Omelette, Nuts.|
Lunch: Mushroom or chicken soup, brown rice.Dinner: Grilled salmon, salad.
|Day 3.||Breakfast: Berry Smoothie Bowl.|
Lunch: Yogurt, Roti, Dal.Dinner: Tofu, Salad, Brown Rice.
|Day 4.||Breakfast: Spinach Omelette, Nuts. |
Lunch: Chicken, Bread and Salad.Dinner: Kidney Bean Vegetable, Brown Rice.
|Day 5.||Breakfast: Spinach and banana smoothie with linseed powder.|
Lunch: Quinoa Khichdi, 1 cup buttermilk.Dinner: Baked salmon with vegetables.
|Day 6.||Breakfast: 1 whole grain bread with 1 teaspoon butter, 1 egg.|
Lunch: Grilled vegetables, brown rice, salad.Dinner: mushroom soup, chicken, salad.
|Day 7.||Breakfast: Mushroom, Avocado Toast, Grapefruit Juice.|
Lunch: Toasted nuts, bread, green vegetable.Dinner: Salad, Grilled Salmon, Brown Rice.
Frequently Asked Questions.
1. Who created MIND diet?
In 2015, researchers carry out the exact examine regarding the relationship among certain food and their effect on the health of the brain with the objective of slow down the deterioration of memory power with the increasing age and reduce the risk of the Alzheimer’s disease. At that time, “Martha Clare Morris”, a creator in research linking nutrition to brain health, invent the revolutionary “MIND diet”.
2. Can you lose weight in the MIND diet?
Yes, it’s likely you can lose weight with the MIND diet. While in MIND diet you have to avoid unhealthy food such as whole dairy products, pastries, sweets and fried food as well as focus on the healthy food, so it is somehow provoke weight loss.
From the information above, you may have understood how this diet plan can make the mind more active as well as boost your memory power. Take advice from your doctor and follow this plan immediately to achieve an attractive memory power.
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- What is Carb Cycling and How Does it Work?; https://www.healthline.com/nutrition/carb-cycling-101
- MIND Diet Intervention to Prevent Alzheimer’s Disease; https://grantome.com/grant/NIH/R01-AG052583-02#:~:text=MIND%20Diet%20Intervention%20to%20Prevent%20Alzheimer%20Disease%2C%3F%20is%20a%20Phase,impairment%20who%20are%20overweight%20and