Researchers at RUSH University Medical Center are further studying the MIND Diet, which was first developed by a colleague in 2015, and have found further evidence of how what we eat translates into brain function. Did.
According to RUSH, mind diet There are 14 dietary components, including 9 brain-healthy food groups and 5 unhealthy food groups.
To follow and benefit from the MIND diet, you should eat at least three servings of whole grains, one green leafy vegetable, and one other vegetable each day, snack on nuts most days, and beans every other day. there is. Poultry and fruit at least twice a week, fish at least once a week.
Also, limit intake of designated unhealthy foods, limit butter to less than 1/2 teaspoon per day, sweets and pastries, full-fat cheese, fried or fast food to less than 1 serving per week. need to do it.
RUSH has several studies underway to further establish the link between nutrition and brain health. Some students are currently seeking admission.
One study, conducted in collaboration with the Alzheimer’s Association and registered by March 2023, is called the US Pointer study. Participants aged 60 to her 79 will track the foods they eat and undergo various health assessments.
RUSH Nutrition Epidemiologist Puja Agarwal said:
“If we adopt good habits, especially eating habits early in life, we can maintain cognitive function and reduce and minimize the risk of Alzheimer’s disease and dementia as much as possible.” said Dr. Thomas Holland. Rush doctors and scientists.
So which foods are best and which foods to avoid? Here’s what they said.
which food is the best
berry
Berries are one example of foods that help promote brain health.
“Any kind of berry is good. They’re all rich in antioxidants. They’re all rich in bioactive substances. There’s very strong evidence for strawberries and blueberries,” he recently said of the specific content of strawberries. said Agarwal, who investigated the bioactive compounds in
“People who consumed more strawberries, such as eating more than one cup of strawberries per week, had almost a 24% reduced risk of developing dementia,” Agarwal added.
Foods high in flavonols
dutch publication Survey November 2022 We focused on a group of flavonoids found especially in fruits and vegetables called flavonols.
“We found that dietary intake of flavonols was associated with a 32% reduction in the rate of cognitive decline,” says Dr. Holland.
NBC 5’s Lauren Petty asked Holland to give examples of foods high in flavonols.
“Especially the diet will be dark leafy greens, so kale, spinach, arugula, romaine lettuce, onions, tomatoes, extra virgin olive oil, tea and a little bit of wine,” Holland said.
which foods to avoid or limit
Here is the list of designated unhealthy foods:
- red meat
- butter and stick margarine
- cheese
- pastries and sweets
- fried or fast food
Joan Lieb, 85, was recently diagnosed with early Alzheimer’s disease.
“I had trouble remembering names of people and things,” Reeve said. “The last time I felt it was getting worse was in 2022.”
She eats a lot of foods she believes are good for her brain, and keeps her fridge stocked with salad mix, grapes, tomatoes, and oranges. She also keeps bags of frozen strawberries and blueberries in the freezer.
“We have blueberries for breakfast every morning, along with cereal and different fruits, but we always use blueberries. We have chocolate after dinner every night,” Reeve said.
Blueberries are definitely included in the MIND diet, while chocolate is full of bioactive compounds that are still being researched.
“More studies are needed to get solid evidence for chocolate,” says Agarwal. “The list of foods in the MIND Diet has strong scientific evidence for brain health. Essential fatty acids are the main fatty acids necessary for good health.
