Wholegrains, green leafy vegetables, other vegetables, nuts, berries, beans, fish, poultry, olive oil, wine
Wholegrains are a key component of the Mind diet, which stipulates at least three daily servings in the form of bread or cereals, plus a salad and one other vegetable every day along with a glass of wine.
Eating green leafy vegetables such as kale, broccoli, spinach and spring greens six times a week is beneficial to the brain but even two servings a week is helpful.
Vegetables are an essential part of any eating regime but the researchers found that leafy greens were especially helpful in combating Alzheimer’s.
Beans help keep your mind sharp because they are high in fibre and protein but low in calories and fat. They should be eaten every other day.
Poultry should be eaten at least twice a week and fish at least once a week.
Nuts are high in fibre, antioxidants and good fats and also lower cholesterol so the Mind diet recommends snacking on them at least five times a week.
Berries are the only fruit specifically recommended to ward off dementia. Blueberries are especially potent brain protectors while other studies show strawberries are also beneficial.
Olive oil is by far the best cooking fat. Researchers found that people who use it as their main cooking oil had greater protection against declining brain function.
Topping off the good foods list is a daily glass of wine – just the one, mind.
Cheese, butter or solid margarine, red meat, fried and fast food, pastries and sweets
The above foods are not forbidden but are best kept to a minimum. This means eating cheese no more than once a week and limiting your butter intake to less than a tablespoon a day.
Red meat is best restricted to no more than four servings a week and keep fried food to a minimum at no more than once a week.
It isn’t surprising that pastries, cakes and biscuits are a no-no.
As well as making you fat while providing little nutrition they won’t do your brain any good either.
Instead of banning them outright the Mind diet recommends limiting yourself to no more than five sweet treats a week.
After all, those scientists are human too.