The MIND diet is basically a blend of DASH diets and Mediterranean ingredients, and it stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. It contains lots of fruits, nuts, olive oil, vegetables and other healthy fats that benefit your heart as much as they benefit your brain. The diet also contains some lean proteins such as chicken and fish.
Research reveals that nutrients that benefit the brain are naturally good for the heart as well. And this is primarily because the brain requires around 20% of the entire blood pumped by the heart in order to obtain a sufficient supply of energy and fuel. And this proves that if the heart is not healthy and fortified, the brain cells will not be able to continue their optimal functioning.
Here, take a look at the star ingredients of the MIND diet that will help energize your brain, heart and the rest of your body:
1. GREEN VEGGIES
Leafy, green vegetables, such as kale, spinach and collards, are extremely rich in Vitamin K, and research reveals that daily consumption of leafy green veggies strengthens the brain and decreases the risk of cognitive decline. A recent study revealed that individuals who tend to eat 2 servings of green vegetables everyday have the stronger cognitive abilities of someone 11 years younger than a person who doesn’t eat any green vegetables. They are packed with vitamin K, which fortifies the brain, and enhances its cognitive abilities.
2. FATTY FISH
Fatty fish is extremely essential for fortifying and nourishing the brain. Why? Well, because fatty fish is packed in two vital nutrients that sharpen the brain, and these are none other than Vitamin D and Omega-3 fats. Research reveals that individuals who consume fish such as, Salmon, Halibut and Tuna, at least thrice a week cut down their risk for developing Alzheimer’s disease by 40%.
You see, omega-3 fatty acids are rich in EPA and DHA, two elements are the present in great concentration within the brain, and they are extremely essential for the brain to carry out its regular functioning and cognitive abilities. Similarly, Vitamin D also protects the brain against the attack of various illnesses, and it fatty fish is indeed your best source for obtaining this essential nutrient. Research reveals that one 4-ounce pieces of salmon is packed with 600 IU of Vitamin D, which is an amazingly high dosage to fortify your brain and sharpen your mind.
3. EXTRA VIRGIN OLIVE OIL
Since hundreds of years, around the times of the ancient Greek, Olive oil has been popular for its health, lifestyle and medicinal benefits. And research has proved that it is the richest source of polyphenols, which are extremely potent antioxidants that prevent and slow down the process of aging, and sharpening the memory, along with keeping us fit, healthy and vitalized.
Research reveals that extra virgin olive oil has immense benefits for patients suffering for the Alzheimer’s disease, as it brings about an enhancement in memory and learning. Researchers also reveal that olive oil is packed with polyunsaturated and monounsaturated fats, which are a much healthier alternative for saturated fats, and they reduce the risk for developing Alzheimer’s disease.
4. BLUEBERRIES
Blueberries are considered extremely powerful superfoods that are rich in antioxidants, particularly anthocyanin that is very nutritious for the growth and health of the brain. Research reveals that anthocyanins are capable of permeating the blood-brain barrier, and this allows them to fortify the brain cells and shielding them against oxidation, along with enhancing the communication that takes place between brain neurons.
Another recent study examined the daily diets of around 16,000 women, all above the age of 70. The results revealed that women who had a habit of consuming more than 2 servings of either strawberries or blueberries, had a much sharper brain functioning, and they were mentally fitter as compared to those who didn’t eat any berries whatsoever.
There have been several experiments involving animals that revealed the role of blueberries in bringing about an improvement in short-term memory, bodily balance, navigation and motor co-ordination.
So, which one of these brain-enhancing ingredients are you going to add up to your diet right away? Remember, your brain is the most principal organ in your body, and prevention is the best way to keep it out of harm’s way.
Source: health-zone.org