The MIND (Mediterranean Intervention Neurodegenerative Delay) diet is great for your brain. This diet can reduce your risk of Alzheimers by 50 percent.
The MIND diet eliminates meat, saturated fats, sugar, processed foods and alcohol. This eliminates the cheese that the Mediterranean diet contains. Whole grains, olive oil, nuts and green leafy vegetables are still part of the MIND diet.
Coconut oil contains medium chain triglycerides. These break down into ketones which are an ideal brain food. The brains of those with Alzheimers are typically low in ketones.
If you can’t think properly when eating a plant-based diet, stick with grass-fed, organic meats.
Eat seasonal foods that are available at your local farmer’s market.
Here are the seven brain-boosting food groups:
- Cruciferous Vegetables. Cabbage, broccoli, Brussels sprouts, bok choy, kale and cauliflower contain nutrients that help protect against free radicals. They keep the blood flowing and remove metals that damage the brain.
- Leafy Greens. Spinach, collard, mustard, romaine and red leaf lettuce are rich in folic acid and vitamin E, which are great for cognitive health.
- Seeds & Nuts. Walnuts, almonds, cashews, pistachios, flax, sesame, chia and sunflower seeds are high in omega-3s. Omega-3s are excellent for the brain and heart. They’re also great for the colon. You can supplement with a seaweed or algae derivative if you don’t want to eat fish for your omega-3s.
- Fruits & Berries. They’re full of antioxidants.
- Beans, Legumes & Whole Grains. These provide your B vitamins and give you a slow, steady flow of glucose to the grain.
- Nut Oils. Olive, coconut, macadamia nut and avocado oils protect the nerve cells in the brain. Foods that are good for the heart tend to be good for the brain.
- Brain Spices. Turmeric, black pepper, ginger, garlic, cinnamon, rosemary, sage and green tea are all anti-inflammatory.
How you cook your food also affects your health. Shy away from frying, microwaving, grilling and broiling as much as possible. Steam as much as you can.
Listen in as the Double Energy Twins, Judi and Shari Zucker, share the best foods for brain health.
Judi and Shari Zucker, known as The Double Energy Twins, are best selling authors of seven published books on Health and Nutrition, including their latest book, The Memory Diet-More than 150 Healthy Recipes for the Proper Care and Feeding of Your Brain (New Page Books).