To follow the diet, you should eat:
- 6 portions or more green leafy vegetables per week
- At least 1 portion of other vegetables per day
- 2 portions or more bays per week
- 5 portions or more nuts per week
- 3 portions or more whole grains per day
- Fish (non -district) once a week
- Beans in 1 to 3 meals per week
- Poultry (not fried) in approximately 1 meal per week
The diet also limits certain foods:
- Less than 1 tablespoon of butter or margarine per day (make olive oil your primary oil instead)
- Less than a portion of cheese per week
- Red meat and related meats less than 4 times a week
- Fried and fast food less than once a week
- Less than 5 portions of pastries and other candies per week
- 1 glass of wine per day
Dietary minds contain nutrients that stimulate brain health, explains Molly Robinson, RD, specializing in nutrition for dementia. For example, fish contains anti-inflammatory omega-3 fatty acids, which support cognitive function and memory.
Whole grains, vegetables and fruits – especially berries – are rich in cerebral protective antioxidants.
“The mind regime emphasizes the blueberries because they contain antioxidants and anthocyans, which can really benefit the brain,” says Robinson.
Anthocyanas – who act as antioxidants in the body, helping to fight against harmful molecules and damaging cells called free radicals – could protect brain tissues by reducing inflammation and stimulating the blood flow of the brain.
Certain research has revealed that older adults suffering from cognitive disorders that ate higher amounts of anthocyanas did better during a memory test than those whose diets included lower quantities of anthocyans.
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