The Mind Diet for brain health
Update Date：2024/07/01，
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By Registered dietitian Yi-Hsiang Chiu and Hao Yen
As the number of dementia patients continues to increase globally, the prevention and monitoring of dementia have become a focal point of global attention. According to the 2022 Global Dementia Report, the number of dementia patients worldwide has reached 55 million, with one person being diagnosed with dementia every three seconds. In Taiwan, approximately one in 13 elderly individuals aged 65 and above has dementia, as well as 17.99% of the population with mild cognitive impairment. These statistics highlight the severe impact of dementia on human health.
The causes of dementia are diverse. In addition to physical changes in tissues and diseases, nutritional imbalances, central nervous system infections, and other factors may contribute to the onset of dementia. Moreover, gene, lifestyle, and behaviors may also be risk factors for dementia. Examples include the “three highs” (high blood sugar, high blood pressure, high cholesterol), head trauma, seizures, and depression. These factors can interact and influence each other, which requires awareness.
Memory changes, am I experiencing dementia?
Prevent dementia, start with the MIND diet.
Due to the multifaceted causes of dementia, experts from various countries have continuously proposed recommendations for dementia prevention. These include engaging in cognitive activities, social interactions, exercise, and more. In recent years, the MIND diet has emerged as a promising approach for preventing dementia. Studies indicate that for elderly individuals who primarily follow the MIND diet, after five years, there is a significant reduction in the rate of cognitive decline, and the risk of developing Alzheimer’s disease can be reduced by 53%.
This dietary approach combines dietary patterns of the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet, primarily focusing on natural, plant-based foods, hence it's also known as the "MIND diet." A study published in the journal of Neurology in 2023 indicated that the Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet can provide protective effects on the nervous system, benefiting brain and cardiovascular health. Below are 10 recommended brain-healthy foods with suggested servings by the MIND diet:
1. Whole grains: at least 3 servings per day, such as brown rice, quinoa, and oatmeal.
2. Beans: at least 4 servings per week, such as soybeans, edamame, and black beans.
3. Poultry: at least 2 servings per week, such as chicken and turkey, avoid frying.
4. Fish: at least 1 serving per week, such as salmon, tuna, and mackerel.
5. Green leafy vegetables: at least 6 servings per week, such as spinach, kale, and sweet potato leaves.
6. Other vegetables: at least 1 serving per day, such as mushrooms, bell peppers, and radishes.
7. Berries: at least 2 servings per week, such as strawberries, blueberries, and cranberries.
8. Olive oil: Use as primary cooking oil.
9. Nuts: at least 5 servings per week, such as cashews, almonds, and walnuts.
10. Red wine: Enjoy one glass, approximately 120 cc per day.
Additionally, the MIND diet suggests avoiding five types of harmful foods:
1. Butter, margarine: Limit to less than 1 tablespoon per day and opt for olive oil as the primary cooking oil.
2. Cheese: less than 1 serving per week.
3. Red meat and products: less than 4 servings per week, particularly pork, beef, lamb, and their products.
4. Fast fried food: less than 1 serving per week, strongly discouraged, especially fast food.
5. Pastries and sweets: less than 5 servings per week, such as Ice cream, cakes