The MIND diet

While we pay a lot of attention to healthy eating and food habits that are beneficial for the body, we may tend to forget that the mind also needs its own share of healthy nutrition. This may be in the form nutrients from basic foods we consume, lack of stress and adequate rest for the mind. This article will be discussing about the physical nutrients for the mind, which is food.

Expert research has shown that food we eat has a direct impact on our mental wellbeing. The mind too gets hungry but we might not feel it as physical hunger, manifesting as illnesses such as Alzheimer’s disease, Dementia, etc.

The MIND diet mixes parts of the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets to form the Mediterranean-DASH Diet Intervention for Neurodegenerative Delay (MIND) diet. The MIND diet simply teaches us what food items promote the brain’s functionality while delaying its decay.

The proven brain boosters are as follows,

• Fish
• As much as it is a delicacy in many parts of the world, this also helps the human brain to function well with its omega-3 fatty acids
• Furthermore, fist contains ‘phytoplankton’ which are nutrients that reduce inflammation in brain and body.
• Poultry food (chicken, eggs etc.)
• Another brain-friendly nutrient is vitamin B, Choline (in egg yolks).
• However, the best benefit is by organically produced poultry products while the more commercially available products from the industry may have chemicals that have destroyed the essential nutrients.
• Olive oil
• Olive oil contains healthy types of poly-unsaturated fats that are beneficial in reducing the risks of dementia. Olive oil is an essential component of the Mediterranean diet.
• Wine in moderate amounts
• This could be great news to many as wine has been shown to reduce the risk of dementia. 
• However, the harmful effects of alcohol need to be considered. The ‘healthy’ amount is considered to be about 5 ounces/day
• Green leafy vegetables
• These vegetables consist of a large number of vitamins and phytonutrients that benefit the brain functions.
• Add ‘color’ to your diet
• More natural color, more nutrients!
• Just like poultry products, organic vegetables are the safest and most beneficial as they lack the harmful chemicals introduced during industrial farming.
• Nuts
• Nuts are rich in good poly-unsaturated fats. These fatty acids are crucial building blocks for brain function.
• Berries
• Even though Berries are full of flavor they have not been associated with the risk of diabetes. Instead, nutrients found in berries have been linked to improving brain functions.
• Beans
• One of the most basic items in any diet is beans. Beans are rich in natural proteins and fiber, which promote mental function.
• Whole grains
• Whole grain wheat products beneficial in adding vitamins and fiber to the MIND diet. 

What about the food items that has the negative effects on the brain?

• Red meat
• These red meats consumed on a regular basis over a long period may increase inflammation, which may speed up memory loss
• Butter and margarine
• Butter and margarine is high in saturated fatty acids that increase triglycerides and LDL cholesterol (the bad forms of cholesterol)
• It is also high in omega-6 fatty acids, which increase inflammation throughout the bogy, including the brain leading to increase in the rate of memory loss
• Pastries and sweets
• This could be anyone’s week point in the game of food but unfortunately these also weakens the brain’s functions
• Most of these baked goods and sweets has stripped carbohydrates and pro-inflammatory oils which spike blood sugars and waste the natural insulin. This is associated with an increased risk of dementia.
• Deep-fried or fast food

Selecting the right food to care for the mind is challenging. If fed well, the mind’s power is unlimited. The equilibrium of the entire existence relies on the mind of the human, therefore to function as a being of a higher intelligence the brain needs its nutrients as well as our bodies. So select your food wisely and make the change today!