THE MIND DIET
DEFINITION: Mediterranean-DASH Intervention for Neurodegenerative Delay- It may slow cognitive decline and reduce Alzheimer’s disease risk. Antioxidants are abundant in this diet which may help protect the brain from damage and stressors.
FOCUS ON:
Plant-based foods
- Green-leafy vegetables; such as Bok choy, Collard greens, Kale, Mustard greens, Romaine lettuce, Spinach, Swiss chard, Broccoli, Artichokes
Nuts
- Walnuts, Almonds, Pistachios, Brazil nuts, Pecans, Cashews, Hazelnuts, Macadamia nuts
Polyphenols-antioxidants
- Blueberries, Strawberries, Blackberries, Raspberries
- Apples, Kiwi, Pears, Oranges, Plums
- Tomatoes, Carrots, Sweet potatoes, Red bell peppers
Beans
- Garbanzo beans, Black beans, Pinto beans, Kidney beans, Lentils, Soybeans
Whole grains
- Wheat bread, Wheat pasta, Brown rice, Bulgur, Barley, Farro, Millet, Quinoa
Fish (DHA)
- Salmon, Tuna, Mackerel, Herring, Sardines, Cod, Lake trout, Halibut
Oils
- Olive, Canola, Corn, Soybean, Sunflower, Avocado
Tumeric or Curcumin- add black pepper to increase absorption
CoQ10- functions as an antioxidant
Phosphatidylserine
- Soy lecithin
- Egg yolks
- Chicken & Beef liver