Top 10 foods for reducing your risk of dementia

A study led by researchers from NeuRA, UNSW Sydney and ANU has shown a specific diet designed to increase brain health appears to reduce the risk of cognitive impairment and disorders including Alzheimer’s and dementia.

The study, published in Alzheimer’s & Dementia, reviewed the potential protective effects of the Mediterranean-DASH Intervention for Neurodegenerative Delay diet, also known as the MIND diet. DASH stands for Dietary Approaches to Stop Hypertension.

The MIND diet is a hybrid of the Mediterranean diet and DASH diet which focuses on food groups thought to have neuroprotective factors.

 

The list below features ten key foods featured in the MIND diet.

 

1.Leafy green vegetables (spinach, kale, swiss chard, beet greens, collards, arugula)

 

 

spinach

 

 

 

 

 

 

 

 

 

 

2. Other vegetables (asparagus, green beans, carrots, potatoes, squash, eggplant, bell peppers)

 

vegetbales

 

 

 

 

 

 

 

 

 

 

3. Berries (blueberries, strawberries, blackberries, raspberries, mulberries)

berries

 

 

 

 

 

 

 

 

 

 

4. Whole grains (100% whole-grain bread and pasta, brown rice, quinoa, oatmeal)

bread

 

 

 

 

 

 

 

 

 

 

5. Nuts (all nuts, with extra benefit from walnuts)

nuts

 

 

 

 

 

 

 

 

 

 

6. Lentils and beans (black beans, pinto beans, red beans, kidney beans, mung beans)

beans

 

 

 

 

 

 

 

 

 

 

7. Fish (salmon, mackerel, trout, sardines and herring have the most benefit)

fish

 

 

 

 

 

 

 

 

 

 

8. Poultry (chicken and turkey)

chicken

 

 

 

 

 

 

 

 

 

 

9. Olive oil (choose extra virgin olive oil)

oil

 

 

 

 

 

 

 

 

 

 

10. Wine, beer and spirits (One drink per day)

wine

 

 

 

 

 

 

 

 

 

 

Read more about the MIND diet study here

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