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A recent study published in the journal Alzheimer’s and Dementia reported participants who ate “brain healthy food groups” improved their cognitive function equivalent to a person 7.5 years younger!
The MIND Diet (MIND stands for Mediterranean – DASH Intervention for Neurodegenerative Delay) combines the elements of two popular nutritional plans; the Mediterranean and DASH diets. In this new study researchers show that they can reduced the risk of even developing Alzheimer’s disease by 53%.
See below which foods to eat – and which ones to avoid – for optimal brain health.
Green Leafy Vegetables – Kale, Spinach, Broccoli, Collards. These are packed with Vitamin A and C and should be consumed 6 or more servings a week.
Nuts – Nuts contain healthy fat, fiber and antioxidants. Nuts will lower you bad cholesterol (LDL) and should be consumed 5 or more times a week.
Berries – Berries protect the brain and the best one in the bunch to protect the brain is blueberries! Berries should be consumed at least 2 times a week.
Beans – Beans are high in fiber and protein and keep the brain sharp! These should be consumed at least 3 times a week.
Whole Grains – A key component and the MIND diet recommends 3 serving a day.
Fish – One serving a week of fish is enough to protect the brain.
Olive Oil – Olive oil is “Top Dog” in the cooking oils, providing the most protection against cognitive decline.
Wine – One glass a day…but just ONE.
AVOID the following food groups. As you will see, not a surprise!