MIND Diet – Benefits and How To Do It

by | Oct 20, 2020 | Nutrition | 0 comments

mind diet

It is natural to want not to lose memory and light of mind over the years.

In the name of this goal, people

  • solve crossword puzzles;
  • learn new skills;
  • learn poems by heart;
  • exercise gymnastics;
  • engage in social activities and interest groups;
  • and use food supplements.

Before starting supplements, you should first focus on the diet itself, as it can affect brain function and reduce the risk of Alzheimer’s disease.


The big plus is that the MIND diet is easily noticeable and does not require special, hard-to-reach and expensive products.

MIND diet products are rich in vitamin E, which is a powerful antioxidant, and docosahexaenoic acid, one of the omega-3 unsaturated fatty acids, which is important for brain structures.

The brain also needs B vitamins, like folic acid, vitamins because they help brain cells to prevent aging.

In addition, this nutritional system does not require the complete abandonment of certain products, but simply recommends limiting their consumption.

What To Eat On Mind Diet

Green leafy vegetables

Cabbage, spinach, broccoli and other greens contain vitamins A and C and various other valuable nutrients.

It takes at least two servings a week, because the brain will say thank you for that.

The MIND diet highlights these vegetables as especially recommended for the prevention of Alzheimer’s disease.

Other vegetables

It is desirable to eat one serving of vegetable salad and at least one other vegetable every day. It benefits not only the brain but also heart health and weight control.


Contains healthy fatty acids, fiber and antioxidants. Other studies show that nuts help to normalize blood cholesterol levels and thus the risk of heart disease. MIND diet recommends adding nuts to the menu at least five times a week.


The MIND diet emphasizes the beneficial effects of berries, especially blueberries, on brain health, strawberries also have good potential, and other berries are being studied.

Unlike the Mediterranean diet, it does not emphasize the importance of fruit. At least twice a week, the berries should find a place on the menu.


Rich in fiber and protein, beans are low in calories and fat free, and have a beneficial effect on mental acuity. To reduce the risk of Alzheimer’s disease, researchers recommend eating beans three times a week.

Whole grain products

They are one of the key ingredients in the MIND diet. It is desirable to eat three servings a day.


MIND dieters suggest that fish should be eaten at least once a week to protect brain function. This is a more moderate approach compared to the Mediterranean diet, which recommends eating fish almost daily.

Poultry meat

This diet plan provides two or more portions of poultry meat per week.

Olive oil

According to MIND dieters, olive oil is more beneficial to the brain than other edible oils and fats. The study found that people who use olive oil mainly for cooking are better protected from cognitive impairment.


MIND diet recommends one (but only one!) Glass of wine a day.

Foods That Should Be Restricted

Red meat

To protect the brain from degenerative changes, the MIND diet recommends limiting the consumption of red meat to four servings per week. This is more than a Mediterranean diet where only one serving is allowed.

Butter and margarine

We should not take these products over one tablespoon a day. Wherever possible, we should replace them with olive oil, which is healthier for the brain.


Unfortunately, this delicious product has also been unhealthy for the brain by MIND diet makers, so the cheese can only be afforded once a week.


It is hardly surprising that muffins, cakes, candies do not benefit health, contribute to obesity and harm the body’s overall health. The brain is no exception. We may afford only five such snacks per week.

Fats and fast food products

Not more than once a week.

The Bottom Line

MIND diet is easy to implement.

Nutritionists, evaluating the MIND diet, have found that it is very simply significant. Often it does not require a radical change in the menu, because a person, without knowing it,

already follows it and only needs to get used to, for example, a higher proportion of leafy vegetables.

Also, including three servings of wholemeal products in the daily norm is not as difficult as it sounds – we can achieve this goal, for example, with oatmeal for breakfast, brown rice with lunch soup and a slice of wholemeal bread for lunch. Another question that may arise – where to take berries in the winter?

It’s not just about fresh berries, it’s also suitable for freezing. Some products, such as fish or beans, can be used in canned form.

It is not the case that by violating the diet from time to time, the whole well-started activity fails.

Of course, it is best to follow the diet properly and do it long enough, but even if you sometimes deviate from the recommendations, the brain still has some benefits.

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