What we eat has an impact on every element of our health. Research suggests that making small changes to your diet can help reduce your risk of dementia.

The MIND diet has had a lot of attention in recent years. The diet follows a Mediterranean way of eating and can be effective in keeping you cognitively sharp.

The same way we look after our heart health, we should look after the health of our brain.

Why is the Mind diet considered healthy, and which foods does it suggest you eat? Let's take a look.

What Is the Mind Diet?

MIND stands for Mediterranean Intervention for Neurodegenerative Delay. It is a combination of the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diet.

The memory-boosting foods included in these diets can boost brain health and slow the onset of dementia.

These are the foods you should include in your diet if you want to look after your brain health:

1. Leafy Green Vegetables

The first item on our list of foods for fighting dementia is leafy greens. Think spinach, broccoli, kale.

We all know we should eat our greens, but why are they one of the best foods for fighting dementia? These plants are rich in vitamin K, folate, and beta-carotene, all are important for cognitive health.

Studies show that people who eat leafy greens several times a week have slower cognitive decline than those who don't.

2. Nuts

Nuts and seeds are often recommended as foods for dementia because of their high levels of omega-3, fiber, fatty acids, and antioxidants.

Walnuts are perfect for the brain as they contain alpha-linolenic acid. This helps counteract oxidative stress in the body, which is one of the main factors that contribute to cognitive decline.

3. Olive Oil

A staple in the Mediterranean diet, olive oil is high in unsaturated fats.

It is also rich in antioxidants such as polyphenols which help to slow down the aging process. Use extra virgin olive oil in your cooking and as dressing for your salads.

4. Berries

Another food high in antioxidants, berries, are essential for a well-balanced, healthy diet. They are also rich in vitamin C.

Regular consumption of berries can help protect your brain cells from damage.

5. Beans

Beans are a rich source of antioxidants while being high in fiber and protein but low in fat and calories. They also take a while to digest, which gives your brain a consistent source of glucose.

6. Whole Grains

Whole grains are recommended by the MIND diet, and you can eat as many as three servings a day.

Oats, barley, and quinoa are great sources of vitamin B, which is important for reducing inflammation in the brain. In addition, vitamin B helps to preserve your memory.

Eat a Varied, Balanced Diet

This list of foods for the MIND diet isn't exhaustive but it gives you an idea of the types of food you should eat for optimal brain health.

For brain health, maintain a balanced diet with lots of fruit and vegetables and plant-based proteins.

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