DIET MIND – rules and dietary recipes for the brain

What is MIND diet?

MIND diet, also known as brain diet, is a nutritional model developed to support the functioning of the nervous system and improve brain function. It is a diet that combines the assumptions of two nutritional models, considered to be the healthiest diets in the world, which include the DASH diet and the Mediterranean diet. The name of the nutritional plan is an acronym for Mediterranean-DASH Intervention for Neurodegenerative Delay and means a diet nourishing the mind, which can reduce the risk of developing neurodegenerative diseases and inhibit their progression.

The diet for the brain is a way of proceeding developed by the American nutrition epidemiologist Dr. Martha Morris and her colleagues, researchers at Rush University in Chicago, being the result of many years of research focused on the prevention of dementia, which aims to delay degenerative processes that progress with age, which contribute to brain aging, negatively affecting mental work.

Diet for the brain – MIND diet

The diet for the brain is based on the assumptions of the DASH diet and the Mediterranean diet, but the principles of the MIND diet put special emphasis on certain groups of products, which can have a particularly positive effect on the functioning of the brain and the work of the nervous system. Thus, the nutrition model is a plan of action, which is even more than the existing diets, aimed at improving cognitive functions.

Recommended dietary supplements

MIND diet - rules

The authors of the MIND diet distinguish 15 groups of food products, which should be paid special attention to during nutritional restrictions aimed at supporting the nervous system. 10 groups of products are "brain healthy" foods, which is a recommended food that can have a beneficial effect on the brain, while 5 groups of products are "brain unhealthy" food, whose participation in the daily menu should be kept to a minimum.

Meals prepared from products taken into account in individual groups can be scored by granting them 0, 0.5 or 1 point, thus calculating the MIND diet index, the value of which can be up to 15 points.

Diet good for the brain - what to eat?

Products recommended in the MIND diet are nutritionally rich foods that can have antioxidant and anti-inflammatory potential, while positively affecting the functioning of the nervous system and supporting the work of the circulatory system.

Products recommended in the diet for the brain include:

Green leafy vegetables, such as spinach, kale or arugula, which are a source of vitamin E, magnesium, folates or polyphenols - according to the recommendations, green leafy vegetables should be included in the menu 6 times a week.
Other vegetables, such as tomatoes, cucumbers, beets, pumpkin, which are a treasury of vitamins and minerals - according to the guidelines, other vegetables should be consumed at least once a day.
Berry fruits, such as raspberries, strawberries, blueberries or cranberries, which contain anthocyanins and vitamins, such as vitamin C - according to the assumptions of the diet for the brain, berry fruits should be included in the menu at least twice a week.
Nuts, such as pistachios, almonds or walnuts, which are distinguished by the presence of selenium, vitamin E or polyphenols - according to the recommendations, 5 portions of nuts per week should be included in the menu.
Legumes, such as beans, chickpeas, lentils or peas, which contain antioxidants or B vitamins - guidelines indicate, that legumes should be consumed 4 times a week.
Wholegrain cereal products, such as oatmeal, brown rice or wholemeal pasta, which are distinguished by the content of antioxidants and magnesium - whole grains should be consumed 3 times a day.
Fish, such as salmon or tuna, which are a treasure of omega-3 acids and provide the body with vitamin D - guidelines indicate that fish should be included in the menu at least once a week.
Poultry, such as chicken or turkey, which contains, among others, iron. The recommendations of the MIND diet suggest that poultry meat should be consumed twice a week.
Olive oil, which is rich in vitamin E, should be the main type of fat used in the daily diet for the brain.
Wine, which is a source of polyphenols - guidelines suggest that one glass of wine should be included in the MIND diet every day.

In addition to the above-mentioned products, using the MIND diet, it is worth including other fruits, eggs, as well as low-fat dairy products in the nutrition plan. A good solution may also be the use of spices, such as cinnamon, cloves, turmeric or dried herbs.

Diet for the brain - products not recommended

Products whose consumption should be limited, minimizing their participation in the daily menu, are considered to be food products such as:

Red meat and meat products, for example, pork, mutton or beef. Recommendations of the authors of the diet suggest that red meat should be included in the diet up to 4 times a week.
Sweets and confectionery such as candy, cookies or bars. The guidelines indicate that products of this type can be included in the menu up to 5 times a week.
Cheeses, such as yellow cheese and fatty cheeses, which can be included in the menu up to once a week.
Fried dishes and fast-food dishes, classified as highly processed foods, which can be eaten up to once a week.
Butter and margarine, the supply of which in the diet should not exceed one tablespoon per day.

MIND diet - recipes

The diet for the brain is a healthy way of eating, which, due to the variety of permitted products, allows creating valuable and filling dishes that will not only provide the body with valuable nutrients, but also satisfy the taste buds, positively affecting the functioning of the nervous system. What recipes for the brain diet are worth using?

Wholegrain toasts with tuna and tomato passata

Ingredients: 2 slices of whole-grain bread, 1 teaspoon of olive oil, 1 pack of tuna in its own sauce, 1 large tomato, favourite spices, arugula.

Method of preparation: Peel the tomato and cut into small cubes, then boil, add your favourite spices and blend into a smooth mass. Add the drained tuna to the tomato sauce and mix the ingredients. Wash arugula. Place slices of bread in a toaster and heat. Sprinkle the heated bread with olive oil and spread with prepared tuna and tomato paste. Decorate arugula and consume.

Green cocktail

Ingredients: a handful of fresh spinach, a handful of kale, 1 celery root, half an avocado, 1 apple, freshly squeezed orange juice, 1 banana.

Method of preparation: Wash all products. Put spinach and kale in a blender cup, add finely chopped celery and peeled and sliced banana, as well as hollow out avocado pulp, orange juice and peeled and finely chopped apple. Blend all ingredients and drink the prepared smoothie.

Peanut salmon with rice and vegetables

Ingredients: 1 skinless salmon fillet, 50 g of brown rice, 100 g of broccoli, 100 g of cauliflower, 100 g of carrots, 30 g of peanut butter, favourite spices, teaspoon soy sauce, a teaspoon of lemon juice, a tablespoon of olive oil.

Method of preparation: Wash and dry the fish, and then put in a previously prepared marinade, containing soy sauce, peanut butter, favourite spices and lemon juice. Leave the marinated salmon for 30 minutes. In the meantime, cook the rice according to the directions on the product packaging, and steam-cooked washed and peeled vegetables. Wrap the fish in aluminium foil and bake at 200 degrees Celsius for 30 minutes. Cooked salmon with rice and vegetables sprinkled with olive oil.

The MIND diet includes suggestions for dishes such as salmon with brown rice and vegetables.

The diet for the brain should contain ingredients recommended by the creators of the menu, and at the same time should limit the supply of products that are not recommended. Because the nutritional model supporting the brain does not limit the participation in the menu of any basic food products, composing a healthy and properly balanced diet, which is tasty and provides a feeling of satiety, it should not be a problem among people who decide to use the nutritional plan. What can an exemplary menu on the MIND diet look like?

Breakfast - oatmeal prepared on a soy drink with the addition of strawberries, raspberries and blueberries, sprinkled with sunflower seeds;
II breakfast - cocktail of green leafy vegetables, containing fresh spinach, kale, kiwi and apple and celery;
Lunch - cod baked in parchment, served with brown rice and salad prepared from green leafy vegetables, sprinkled with olive oil;
Afternoon snack - natural yogurt with cranberries, banana and raspberries, served with a handful of walnuts;
Dinner - salad with arugula, orange and grilled chicken breast, served with a slice of wholegrain bread.

MIND diet - for whom?

The MIND diet is a low-restrictive diet based on the principles of a healthy lifestyle. Thus, it seems that the diet for the brain can be a beneficial solution among almost all consumers. However, since the nutrition plan developed by Dr. Morris and her colleagues was designed to minimize the risk of neurodegenerative diseases and support brain function, the nutrition model is especially recommended among older adults and also among consumers whose immediate family suffers from dementia or Alzheimer's disease. A menu for the brain can also be helpful among people who care about mental health support, among consumers exposed to chronic stress or performing intense mental efforts.

Preliminary scientific data indicate that although the MIND diet has been developed for adults, the nutrition model can also have a positive effect on children and adolescents. However, it is worth remembering to exclude wine from the diet for the brain among the youngest.

MIND diet - opinions and effects. Is it worth using diet for the brain?

The MIND diet is a nutritional model developed on the basis of many years of scientific research by a qualified epidemiologist. Previous studies indicate that the diet for the brain can be successfully used in the prevention of Alzheimer's disease, and the results suggest that following the MIND diet can reduce the risk of developing the disease by up to 50%. In addition, the nutritional plan can minimize the likelihood of other forms of dementia, and can also benefit memory, attention, and concentration.

The research shows that the MIND diet can be a valuable support among people struggling with a reduced mood, contributing to the improvement of mental health. The results of the analysis indicate that the menu can protect the brain from oxidative stress, also reducing the likelihood of inflammation. In addition, the nutritional model can reduce the risk of Parkinson's disease while slowing the progression of the disease.

The MIND diet can not only have a positive effect on the work of the brain and nervous system, but also can support the functioning of the cardiovascular system, reducing the risk of developing cardiovascular diseases. The diet developed by American scientists can also have a positive effect on bones and joints, and due to the fact that the nutritional plan abounds in dietary fibre and complete sources of protein, the diet for the brain can also be helpful among people who want to reduce body fat, increasing satiety and reducing the desire to snack.

The diet for the brain, full of vegetables, fruits and nuts, is a nutritional plan that can reduce the risk of neurodegenerative diseases.

MIND diet - benefits and disadvantages

The MIND diet is a safe and universal way of eating that can satisfy the appetite, providing a feeling of satiety. At the same time, the nutritional plan for the brain can positively affect the nervous system, as well as the circulatory system, also supporting the process of reducing body fat, while maintaining muscle mass. The MIND diet abounds in low-processed products, providing the body with many valuable nutrients. Moreover, the nutritional model is a diverse menu that meets the needs and appetite of consumers.

Does the diet for the brain have any disadvantages? Among the unfavourable aspects of the nutritional plan can be mentioned, among others, the time-consuming preparation of meals. The price of certain foods that are recommended when following the diet for the brain can also be discouraging - fish are expensive foods, and blueberry fruits can be difficult to access in the off-season, this can also have a negative impact on their price.

Dietary supplements for the brain

Support during the use of the MIND diet may be dietary supplements containing ingredients that can positively affect the work of the brain and nervous system. Thus, following the diet recommendations for the brain, it is also worth considering the use of preparations containing omega-3 acids, which can support cognitive functions, favourably affecting communication between brain cells. In addition, a good idea can also be dietary supplements containing B vitamins and choline, as well as preparations rich in compounds, such as:

Bibliography:

Natalia Goździak

Master of dietetics, specialist in dietoprophylaxis and dietotherapy

Copywriter - dietitian. She completed her bachelor's degree in sports dietetics at the Academy of Physical Education in Poznań, while her master's degree in dietoprophylaxis and dietotherapy - at the UP in Poznań. She treats the principles of healthy eating primarily as valuable tips, not rigorous regulations, that must be strictly followed. Privately, she is passionate about photography, which cannot imagine life without books.

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