– The MIND diet is designed to prevent dementia and loss of
brain function as you age. So it’s unique in that
it’s an eating pattern that focuses specifically on brain health. Now in this video I’m looking
at what you need to know and whether you should try it. (bell rings) MIND stands for
Mediterranean-DASH Intervention for Neurodegenerative Delay. Now, this diet aims to reduce dementia and the decline in brain
health that often occurs as people get older. It combines aspects of
two very popular diets, the Mediterranean diet and the Dietary Approaches
to Stop Hypertension diet or the DASH diet. Now research has shown these diets can lower blood pressure and reduce the risk of
heart disease, diabetes and several other diseases. So researchers wanted to create a diet that specifically targeted
improving brain function and also preventing dementia. To do this they basically combined foods from the Mediterranean
diet and the DASH diet that had been shown or linked
to benefits in brain health. For example, both the
Mediterranean and DASH diets recommend eating a lot of fruit. Now, fruit intake has not been correlated with improved brain function itself but eating berries has. Thus, the MIND diet encourages
its followers to eat berries but doesn’t emphasize
consuming a fruit in general. Currently there are no real set guidelines for following the MIND diet. You simply try to eat more of the 10 foods that it encourages and try to eat fewer of the
five foods that are discouraged. 10 foods to eat on the MIND diet. Here are the 10 foods
the MIND diet encourages. Green, leafy vegetables. Aim for six or more servings per week. All other vegetables. Try to eat another vegetable in addition to the green leafy vegetables
at least once a day. Berries, they encourage to eat berries at least twice a week. Nuts, try to get five servings
of nuts or more each week though they don’t specify what nuts. Olive oil. Use olive oil as your main cooking oil. Whole grains. Aim for at least three servings daily. Choose whole grains like oatmeal or quinoa or brown rice
or wholewheat pasta or 100% wholewheat bread, rye bread. Fish, eat fish at least once a week. It’s best to choose fatty fish varieties. Beans, so including beans
that is like legumes in at least four meals every week. Poultry, so try to eat chicken or turkey at least twice a week. Know that fried chicken is
definitely not encouraged on the MIND diet. And lastly wine. Aim for one glass daily. Red wine has a compound resveratrol which may help protect
against Alzheimer’s disease. Red wine is the one you should go for. If you are unable to consume
the targeted amount of servings don’t quit the MIND diet altogether. Research has shown that
following the MIND diet even a moderate amount is associated with a reduced risk of
Alzheimer’s disease. And of course, when
you’re following the diet you can eat more than just these 10 foods. However, the more you stick to the diet the better your results are said to be. Five foods to avoid on the MIND diet. The MIND diet recommends limiting the following five foods. Butter and margarine. Try to eat less than one tablespoon or about 14 grams each day. Cheese. The MIND diet recommends
limiting your cheese consumption to less than once per week. Red meat. Aim for no more than
three servings each week. This includes all beef, pork, lamb and products made from these meats. Fried food. The MIND diet highly
discourages fried food, so limit your consumption
to less than once per week. Like I said, fried chicken
doesn’t count as chicken it counts as fried food. Pastries and sweets. So try to limit these to no
more than four times per week. This includes most of
the processed junk food and desserts you can think of like ice cream, cookies, brownies, doughnuts, candy, et cetera. Researchers encourage limiting your consumption of these foods namely because they contain
trans fats and saturated fats. Trans fats are definitely
really bad for you. The health effects of
saturated fats though are still widely debated
in the nutrition world. Research is far from conclusive but animal research and
observation studies in humans do indicate that consuming
saturated fats in excess or at least in the
context of excess calories is associated with poor brain health. Research on the MIND
diet and brain health. The MIND diet hasn’t actually
been around very long. The first official paper
was published in 2015. So, it’s no surprise that there’s not actually that much research
investigating its effects. However, two observational
studies on the MIND diet have shown very promising results. In this study of 923 older adults, people who followed the
MIND diet the closest had a 53% low risk of Alzheimer’s disease than people who followed it the least. Interestingly, people who
followed the MIND diet only a moderate amount still
seem to benefit from it and cut their risk of Alzheimer’s disease by 35% on average. The second study found
that people who followed the MIND diet the closest experienced a slow decline in brain function compared to people who
followed the diet the least. However, know that both these
studies were observationals. Meaning they can’t prove cause and effect, they can only detect an association. In other words, while
the research is promising we can’t say for sure that the MIND diet caused the reduced
risk of Alzheimer’s disease or the slower decline in brain function. I’m definitely looking forward to some clinical trials in the near future which are apparently going ahead. For now though, if you are looking for an eating pattern that
focuses on maintaining your brain health as you age then the MIND diet certainly appears to be a healthy approach and
pretty simply to follow. Thanks for watching. Make sure to give this video a thumbs up if you found it informative. Don’t forget to subscribe to Healthline’s Authority Nutrition YouTube Channel by clicking the red subscribe
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