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5 foods to keep your minds sharp

On March 30, CBS News at 6 a.m. profiled the MIND Diet, “The Top 10 foods that fight Alzheimer’s (and 5 To Avoid),” which is based on, “A new study by researchers at Rush University Medical Center in Chicago (that) shows a diet plan they developed — appropriately called the MIND diet — may reduce the risk of developing Alzheimer’s disease by as much as 53 percent.

According to Alz.org, an estimated 53 millions Americans of all ages have Alzheimer’s disease. Alzheimer’s disease is, “A general term for memory loss and other intellectual abilities serious enough to interfere with daily life. Alzheimer’s disease accounts for 60 to 80 percent of dementia cases.”


Here is what the report on CBS.com stated, “The study, published in the journal Alzheimer’s Dementia, looked at more than 900 people between the ages of 58 and 98 who filled out food questionnaires and underwent repeated neurological testing. It found participants whose diets most closely followed the MIND recommendations had a level of cognitive function the equivalent of a person 7.5 years younger.

The MIND diet breaks its recommendations down into 10 “brain healthy food groups” a person should eat and five “unhealthy food groups” to avoid.

It combines many elements of two other popular nutrition plans, which have been proven to benefit heart health: the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet. (MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay.)

But the MIND diet also differs from those plans in a few significant ways and proved more effective than either of them at reducing the risk of Alzheimer’s.

Full Screen Pop Ins: Mackie’s Top Five Foods From the Mind Diet:

1. The MIND diet recommends frequent servings of green leafy vegetables. Kale, spinach, broccoli, collards and other greens are packed with vitamins A and C and other nutrients. At least two servings a week can help, and researchers found six or more servings a week provide the greatest brain benefits.

2. Nuts are a good snack for brain health, according to the MIND diet study. Nuts contain healthy fats, fiber and antioxidants, and other studies have found they can help lower bad cholesterol and reduce the risk of heart disease. The MIND diet recommends eating nuts at least five times a week.

3. Berries are the only fruit specifically recommended in the MIND diet. “Blueberries are one of the more potent foods in terms of protecting the brain,” Morris said. The MIND diet recommends eating berries at least twice a week.

4. Whole grains are a key component of the MIND diet. It recommends at least three servings a day.

5. The MIND diet study found eating fish at least once a week helps protect brain function. However, there’s no need to go overboard; unlike the Mediterranean diet, which recommends eating fish almost every day, the MIND diet says once a week is enough.

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