Day by day it seems that I am forgetting everything. It would not have been so wrong in all works before. This complaint is more or less all of us. When we say diet, we only think of diet to gain or lose weight. This is a mistake. As the disease is different, so is the diet. Today we will tell you about the diet to increase the function of the brain.
Effective diet to increase brain function
This diet works to prevent brain damage and dementia, especially due to age. It is a combination of Mediterranean and Dash diet. The full form of “MIND” is Mediterranean-DASH for Neurodegenerative Delay. According to experts, in addition to maintaining brain function, it lowers blood pressure and reduces the risk of developing a variety of diseases, including diabetes and heart disease.
What is the Mediterranean diet?
The Mediterranean diet was introduced in the 70’s based on the diet of the people of Italy and Greece. The main points of this diet are:
Vegetables, fruits, herbs, nuts, grains and beans should be eaten.
Fish, marine fish and olive oil must be present in the food.
Adequate amount of chicken meat, eggs, cheese, tokadai should be.
Avoid red meat such as beef and mutton.
Processed meats, refined rice, sugar or flour, sweet drinks and extra fried foods should be excluded.
What is the DASH diet?
The full name of the Dash Diet is Dietary Approaches to Stop Hypertension. Studies have shown that people who are more dependent on vegetables and leafy foods are less prone to high blood pressure. The Dash Diet not only reduces the risk of hypertension in healthy people, it also lowers the blood pressure in hypertensive patients.
Reducing or preventing the tendency of high blood pressure.
Reducing the risk of heart disease.
It also helps us in many more ways. E.g.-
Helps to lose weight.
Reduces the risk of cancer.
Some studies have shown that it reduces the risk of metabolic syndrome by about 71%.
The main points of this diet are
Eat plenty of vegetables and fruits.
Regular intake of cereal carbohydrates.
Take chicken, fish without skin.
Do not take more than one teaspoon (2300 mg) of salt.
The details of the MIND diet
The following are some of the important ingredients of Mind Diet. Regularly having these on the food list means that not only are they good for your brain health, they are also good for your physical health.
One is eating apples to increase the efficiency of the brain
Let’s take a look at those foods
1. Green leafy vegetables
Leafy vegetables are very beneficial for the body from the beginning. Notable among them are spinach, spinach, cooked green vegetables. Having a regular food list 5-6 times a week means that at the same time as you will stay away from the problem of constipation, you can get rid of the possibility of dementia.
2. Other vegetables
In addition to the above vegetables, try to keep seasonal vegetables on your plate as a rule. Cooked with less oil and spices, these vegetables are low in calories and helpful.
Berries should be eaten at least twice a week. Eat strawberries as well as blueberries or roseberries.
Although no scientific explanation has yet been found as to what kind of nuts are useful in this case, this food is rich in nutrients.
5. Olive oil
Everyone should use olive oil in cooking. In addition to protecting the health of the brain, it also does not allow the body weight to increase easily.
. Pulses and beans are the national food
Try to include these foods in your diet at least four times a week. Jackfruit seeds, bean seeds and all kinds of seeds. Soybeans and lentils are also included. These foods are very necessary to increase the efficiency of the brain.
This source of animal protein is no less beneficial for adults as it is helpful for the growth of the body of children. Especially marine fish such as salmon, tuna, rupachanda etc. These fish help to increase the efficiency of the brain.
. Poultry meat
These include poultry, chicken and turkey. You can easily eat it 2-3 times a week. Keep in mind, however, that fried chicken or meat cooked with extra oil spices is not included.
If you do not eat or eat the mentioned servings, that is, every time you eat the food, do not stop eating these foods suddenly. This is because maintaining a moderate mind diet reduces your risk of developing Alzheimer’s Disease. It’s not just word of mouth, it’s the results of research.
Which foods to skip?
1. Butter and margarine
Try to avoid these as much as you can.
The Mind Diet recommends eating less than once a week.
3. Red meat
Try to avoid any kind of red meat including khasi, beef.
Above all, it is recommended to keep your diet low in saturated fats to increase brain function.
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