THE MIND DIET by Donna Hayek

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