10 foods to eat on the MIND diet
Green leafy vegetables
Serving goal: A minimum of 6 servings a week
Serving size: 2 cups raw greens or 1 cup cooked greens
Examples: Spinach, kale or collard greens
All other vegetables
Serving goal: 2 or more servings per day, at least 1 serving of green leafy vegetable
Serving size: 2 cups raw vegetable or 1 cup cooked vegetable
Examples: Cabbage, eggplant or asparagus
Berries
Serving goal: A minimum of 2 servings a week
Serving size: 1 cup of berries
Examples: Blueberries, strawberries or raspberries
Nuts
Serving goal: A minimum of 5 servings a week
Serving size: 1 ounce of nuts
Examples: Almonds, pistachios or cashew nuts
Wholegrains
Serving goal: A minimum of 3 servings a day
Serving size: ½ cup cooked grains
Examples: Brown rice, whole wheat pasta and 100% whole wheat bread.
Fish
Serving goal: At least 1 serving a week
Serving size: 4 ounces
Examples: Fatty fish is recommended, including salmon, mackerel, herring, and sardines
Beans
Serving goal: A minimum of 4 servings a week
Serving size: ½ cup cooked beans
Examples: Lentils, soybeans and any other kind of bean
Poultry
Serving goal: At least 2 servings a week
Serving size: 3 ounces
Examples: Chicken and turkey
Olive oil
Use this as your main cooking oil daily
Wine
Serving size: 1 glass per day. Though not a necessary feature of this diet
The MIND diet merges the Mediterranean diet with the Dietary Approaches to Stop Hypertension (DASH) diet. It focuses on consuming foods from the below 10 food groups and limiting consumption of foods from the below 5 food groups.
Specifically, the diet’s focus on เว็บพนันออนไลน์ UFABET สมัครง่าย โปรโมชั่นมากมาย the consumption of green, leafy vegetables is associated with lower levels of plaques and protein tangles in the brain. The 10 foods state below also rich in polyphenols and antioxidants. Which can help to reduce the build-up of free radicals or oxidative stress in the brain.
The other beneficial nutrients found in the recommended foods below include Vitamin E, fibre, folate, Omega-3 fatty acids, B vitamins, carotenoids and flavonoids, which all have a positive effect on brain health.