Brain Foods That May Help Prevent Dementia

The MIND Diet

The MIND diet combines two healthy diets: Mediterranean and DASH. It aims to prevent or slow brain decline. Early studies show it lowers Alzheimer’s risk by 53% for strict followers. Those who follow it loosely see a 35% reduction. Initially for healthy older adults, it now includes stroke survivors over 80.

Brain-Healthy Food Groups

The MIND diet includes 10 food groups:
- Green leafy vegetables
- Other vegetables
- Nuts
- Berries
- Beans
- Whole grains
- Fish
- Poultry
- Olive oil
- Wine

Yes, wine is part of this diet!

Protein Sources

Eat beans every other day, poultry twice a week, and fish weekly. You can also make bean-and-turkey chili for several days. These foods are high in protein and low in saturated fats. They benefit both overall health and brain health.

Vegetables and Grains

Daily, include one salad, one vegetable, and three servings of whole grains. Any vegetable works, but collard greens, kale, and spinach are best. Research on grains' impact on brain function is limited. Scientists are exploring how these foods work together effectively.

Snacks

Nuts and berries make great snacks linked to better brain health. Blueberries and strawberries may help slow Alzheimer’s symptoms.

Wine

Studies show wine can improve brain health and protect against Alzheimer’s. Moderation is key: one glass daily for women, two for men. Drinking more can harm your brain health.

Olive Oil

Olive oil enhances flavor in many dishes like bread or salads. It also supports long-term brain function and protects against dementia.

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Worst Foods for Your Brain

Margarine and Frosting

These foods contain trans fats that harm heart health too. Research shows they negatively affect brain function as well.

Alcohol

A single drink usually won’t harm your mind. However, excessive drinking disrupts communication pathways in the brain.

Soda and Sugary Drinks

Avoid sugary drinks to keep your brain sharp as you age. High consumption links to memory issues due to fructose sugar.

Diet Sodas with Artificial Sweeteners

Diet sodas aren’t safe either; they may increase stroke risk significantly. Artificial sweeteners could be the problem ingredient.

Fried Foods

Eating fried foods often leads to poor thinking skills performance. These foods cause inflammation that harms blood vessels supplying the brain.

Doughnuts

Doughnuts are fried and high in sugar—bad for your brain health! They contribute to inflammation linked with dementia risks.

White Bread and White Rice

Refined carbs spike blood sugar levels followed by crashes affecting mental clarity. Too many refined carbs may raise Alzheimer’s risk in some people.

Red Meat

Red meat is high in saturated fat harmful to heart and brain health. The MIND Diet recommends limiting red meat intake for better cognitive function.