MIND Diet may Lower Risk of Alzheimer’s by 53%


A new study has been done which is published in Alzheimer’s & Dementia: The Journal of The Alzheimer’s Association, it’s name is  the MIND diet—which stands for Mediterranean-DASH Intervention for Neurodegenerative Delay reduced Alzheimer’s risk by 53% among those who followed the diet strictly and by 35% among those who followed it pretty well and even for those who followed moderate adherence to the MIND die. It showed a statistically significant decreased rate  risk of developing Alzheimer’s disease. This kind of study is great to human being so that they can know what is good for them.

According to researchers of Rush University Medical Center in Chicago, who developed the diet, researched at more than 900 people who were of between the ages of 58 and 98 and those people filled out food questionnaires and also went through repeated neurological testing. Researchers found that the participants whose diets most closely followed the MIND recommendations they had a level of cognitive function the equivalent of a person 7.5 years younger. Which means that MIND diet works for them.

The MIND diet is helpful to improve brain health because  it helps to protect memory and reduce the risk of Alzheimer’s disease. With the increase of our age the risk of developing Alzheimer’s increases. The cause of Alzheimer’s disease is still unknown and undiscovered, researchers are working their level best to find the root cause.

The food items which protect us from getting prone to Alzheimer are :

We should have three servings of whole grains each day, also should have six servings of leafy greens a week, along with one other vegetable daily,Two servings of berries a week,One serving of fish a week,Two servings of poultry a week,Three servings of legumes a week,Five servings of nuts a week.

Vegetables and fruit

The MIND diet suggest to have this diet atleast once in a day, such as broccoli, sweet potato or apples.

Serving size should be Vegetables: 2 cups raw vegetables or 1 cup cooked


Serving size: 1 cup fresh fruit or 1/2 cup dried fruit or 1 medium-sized fruit, such as an apple

Servings: 1 per day, at least


Beans are not only have fibre and protein but they also have vitamin B in a huge amount which are essential for brain function and health.

Beans doesn’t have so much of fat and can go easily with many kind of dishes.

Serving size: 1/2 cup cooked

Servings: at least 4 per week


Seafood is a good source of OMEGA 3 and it is also  have  a lower risk for Alzheimer’s disease.

Olive oil

Rich in over 230 anti-oxidant and anti-inflammatory properties, olive oil helps remove dangerous proteins from the brain.

Serving size: 1 tablespoon

Servings: Use as your primary oil for low to medium heat, or with cold dishes


Wine is also recommended in MIND diet because a small amount of wine is good for health.

Wine contains polyphenols, which are micronutrients which help prevent degenerative diseases.

A daily serving of alcohol, preferably wine (red wine is best for its overall health benefits!). Olive oil is also widely accepted when it comes to the MIND diet and is used in most cooking.

But when it comes to limitations, sweets, fried foods, butter or margarine and red meat are to be consumed at a minimum – less than five times a week.


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