Last Updated on February 3, 2021
3. Nuts
Rich in antioxidants, fiber, and healthy fats, nuts should be consumed five times a week.
4. Berries
Berries are both delicious and healthy. That’s why they are one of the best snacks you can eat – so try to eat berries at least two times a week. Although they are the only fruits on the list, that doesn’t mean they are the only fruit you should eat.
5. Beans
Rich in fiber and protein, beans are great for your brain and should be consumed three times a week.
6. Whole grains
The MIND diet recommends eating three servings of whole grains per day. Fortunately, there is a huge variety of healthy foods in this group, such as quinoa, corn, whole rye, and brown rice.
7. Fish
Eating fish once a week should be enough to keep your brain in great shape. Salmon, herring, mackerel, and tuna are great options to include regularly in your diet.
8. Poultry
This is something that most people already eat regularly. So it shouldn’t be a problem to eat poultry at least twice a week.
9. Olive oil
This should be your go-to oil to cook at home. It’s healthier and offers more benefits than most other cooking oils.
10. Wine
Who knew wine would be one of the best foods to prevent Alzheimer’s disease (it’s technically a drink, but who cares, right?). This doesn’t mean that you should get drunk on wine every single day. The MIND diet only recommends one glass of wine per day. To follow the MIND diet rigidly, people should also limit the consumption of foods that may cause Alzheimer’s disease such as red meat, butter, sweets, cheese, and fried food. There are a couple of published studies that show that this diet might be effective.
One of them, published in the Alzheimer’s & Dementia journal, found that the MIND diet helped slow down the rate of cognitive decline significantly – participants who followed it strictly had a level of cognitive function the equivalent of a person seven years younger. These results are very promising. However, they should be taken with a grain of salt since many other scientific studies claim no conclusive link between diet and cognitive function.
