The MIND Diet

The MIND Diet

The MIND Diet is a new method in diets,  Nutritionists have reached a diet to eliminate excess weight and maintain the brain from dementia and Alzheimer’s, a brain diet that may become the best diet.

After studies found that dementia was the sixth leading cause of death in the United States of America, various actors worked to avoid its effects and try to treat and get rid of it, including nutritionists who decided to introduce a mind-minded diet that could help shed weight, but more importantly, it could improve brain function and protect against dementia and Alzheimer’s and in this article, we will know more about it.

The MIND Diet

The MIND Diet
The MIND Diet

MIND Diet is relatively recent, being a starch of a paper prepared by doctors at Harvard University in 2015, which noted that combining the Mediterranean diet with the Dash diet can be the best way to maintain cognitive and mental functions, which is achieved in the Mind diet.

Follow the MIND diet by collecting foods in Diet Mediterranean and Dash Diet in order to focus on reducing hypertension and cardiovascular disease.

This improves brain function and keeps the mind healthy from dementia, and eliminates excess weight as well.

One of the advantages of Mind’s diet is that it is easy to implement and does not depend on the calculation of calories or quantities of food.

It also offers diverse options focusing mainly on fruits and vegetables, which makes it suitable for vegans, but depend on low-carb foods, and has so far proven effective.

Types of food in the Mind Diet

You can choose the MIND diet and rely on it without worrying about splitting meals or choosing foods that are not available. It is easy to follow the MIND diet by identifying which foods you prefer to eat and working to include them in your meals, as well as which foods to avoid, starting from the preferred foods in the MIND diet, are:

Berries and strawberries

which is preferred to be taken twice a week, as it contains antioxidants that protect the brain and heart.


Get five portions per week of nuts that reduce the chances of high blood pressure and lower the levels of harmful cholesterol, and improve the health of the arteries

Olive Oil

Relying on olive oil to cook food can combat aging diseases.

Whole grains

Such as quinoa, brown rice, whole wheat pasta, whole wheat bread and oatmeal.


It should be taken at least once a week, being fancy on omega-3 fatty acids that help to focus.


Lentils, beans, soybeans, and lobbies should be relied upon.

Leafy vegetables

Such as spinach, cabbage, arugula, and lettuce.


Eating roast chicken and turkey is an example of the benefits of the Mind diet.

The benefit of the MIND diet

According to numerous research and studies conducted on the MIND system, medical news “today” stated the benefits of the MIND public health diet that can be obtained when following this system, including:

Promoting brain health

Research suggests that the MIND diet can help improve brain function and enhance memory, reduce the risk of Alzheimer’s disease and protect against the deterioration of mental function.

Protection of neurons

The MIND Diet
The MIND Diet

The MIND diet is believed to contain important nutritional ingredients and antioxidants that help protect neurons and reduce damage caused by oxidation processes that occur especially with age.

Promoting heart health

MIND’s diet contains many healthy nutrients necessary to maintain heart health, including fruits, vegetables, whole grains and fatty fish, which in turn contribute to lowering high blood pressure and reducing the risk of cardiovascular disease.

Maintaining a healthy weight

MIND’s diet is based on eating natural and nutrient-rich foods. It also prevents eating unhealthy foods and drinks with high sugar content, thus maintaining healthy weight.

Rules of the Mind Diet

Take fruits and vegetables on a daily basis, containing antioxidants, fibre, vitamins and minerals that promote brain health.

  • The addition of whole grains in the diet is an important rule. Examples include whole grains, oats, whole wheat and brown rice, where they contain fibre, vitamins and minerals important for public health.
  • It is important to eat plant protein such as legumes, nuts and seeds.
  • Eat fatty fish such as salmon and tuna, containing omega- 3 fatty acids that promote brain health and use Hidragenix.
  • Avoid eating saturated fats found in red meat and fatty dairy products, and avoid fats such as butter and hydrogenated oils.
  • It is preferable to eat roasted nuts such as almonds, hazelnuts and walnuts.
  • An important ingredient used in the MIND diet is olive oil, honey, cinnamon and turmeric, which should be included in the diet.
  • Avoid eating added sugars and stay away from junk food while following the MIND diet and try Java Burn to keep your weight healthy.
  • Green tea is a good beverage containing antioxidants, and can be consumed moderately in the MIND diet.

Forbidden foods on the Mind Diet

The foods to stay away from while following the MIND diet are:

  • Fried foods in all their forms.
  • Red meat that can be eaten in the strictest.
  • Pastry and desserts.
  • Cheese that can be eaten only once a week.
  • butter and ghee.

Read more: Psoriasis Diet

Mind Diet Table

The MIND Diet
The MIND Diet

The MIND diet does not offer a specific, detailed or in-depth schedule that can be followed, but depends on determining which foods are allowed and which should be limited.But we offer you what can be considered a dietary table that fits into Mind’s diet and was:

  • Eat 7 portions of vegetables of all kinds per week.
  • Eat five raspberries per week.
  • Relying on whole grains and any other type of vegetables daily.
  • Eat poultry at least twice a week.
  • Snack on nuts daily and use IGNITE
  • Cheese is limited to only twice a week.
  • Eat red meat or any of the red meat less than 4 servings per week.
  • It should be noted that the MIND diet works in the long term, it is not suitable for those who want to get rid of their weights quickly, as it essentially works to maintain brain health and improve cognitive functions

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