The acronym MIND, translated into Russian, sounds something like a diet that prevents neurodegenerative diseases.
Therefore, the MIND diet is a diet designed to preserve and maintain brain health.
The diet was developed by employees of Columbia University (USA), who studied the effects of this type of diet for 14 years, observing the well-being of 1,644 people.
The results of the observations showed that the MIND diet reduced the risk of developing dementia by 53%.
Overall, the diet has a positive effect on metabolism, heart health and brain health.
Basic diet
Scientists recommend including in your diet:
- vegetables (spinach and arugula, cabbage, Swiss chard), nuts and berries;
- whole grains;
- fish and poultry.
It does not matter whether these vegetables are eaten raw or cooked.
The norm is considered to be six servings of leafy greens and vegetables per week.
In addition, you need to eat one serving of vegetables per day such as asparagus, beets, peppers, cabbage, carrots, eggplant or pumpkin of your choice.
What is not allowed
It is necessary to exclude or significantly limit the consumption of fried and salty foods, baked goods, sweets, meat and foods rich in fat.
Earlier we talked about which tea is healthier – black or green .
