Mind Diet: Eating to Protect the Brain

In times of coronavirus (Covid-19) and quarantine, the search for information to adopt healthier eating habits has attracted many people. One of the most talked-about novelties in this area is the Mind Diet. This is a dietary plan that promises to protect the brain from cognitive decline and neurodegenerative problems, including Alzheimer's disease. The goal of the menu is to reduce high blood pressure, but it also contributes to weight loss and the reduction of cardiovascular events, such as strokes and heart attacks.

The method results from the combination of the anti-hypertensive diet, or DASH, and the Mediterranean diet. According to nutritionist Fernanda Pignaton, the Mind Diet combines foods from these regimes, which include neuroprotective and antioxidant substances, such as berries, dark green vegetables, nuts, and legumes.

“In this format, people have real food as the basis of their diet. Thus, they prioritize healthy foods and restrict or eliminate the consumption of processed and ultra-processed products. Therefore, most people can follow it. And, just like in the Mediterranean diet, red wine is one of the recommendations, but for those who have restrictions on alcoholic beverages, they can drink unsweetened whole grape juice,” she indicates.

The goal of the Mind Diet is not weight loss, but rather to contribute to brain and cardiovascular health. However, the fact that it prioritizes a healthier diet – instead of sweets, fast food, and processed foods – may help eliminate some pounds. But if the goal is weight loss, one should seek a health professional to analyze other factors.

• Dark leafy vegetables – such as spinach, arugula, watercress, kale – should be consumed daily. They contain folic acid, a B vitamin, and a deficiency of these substances is related to cognitive and neurological decline.
• Vegetables – such as pumpkin, tomato, carrot, beetroot, zucchini, eggplant, among others – can be consumed in the Mind Diet. The greater the variety of greens and vegetables consumed, the greater the variety of phytochemicals, substances that are usually antioxidants but have diverse and equally important actions in the body.
• Legumes – such as beans, soybeans, lentils, chickpeas, and peas – are rich in vitamin B1 and can be consumed at least four times a week. This vitamin can help improve cognitive function.
• Berries – can be consumed at least twice a week. A study published in the Annals of Neurology, by the American Academy of Neurology, showed that higher intake of berries seems to reduce rates of cognitive decline in older adults.
• Nuts – such as almonds, walnuts, and chestnuts – can be used as snacks on most days. They are a source of omega-3, as well as vitamin E (antioxidant) and selenium, which combat free radicals and protect against cardiovascular diseases.
• Red wine can be consumed in a glass (200ml) per day, but it is not mandatory. The drink is rich in anthocyanins and a substance called resveratrol, a polyphenol that prevents the formation of fatty plaques in the arteries, reduces the risk of some types of cancer, and has neuroprotective potential. In case of restrictions on alcohol, one can simply use unsweetened whole grape juice, as resveratrol is present in the grape skin.
• Olive oil should be used in food preparation and to replace butter and margarine, fats that should be avoided. It reduces LDL cholesterol (bad cholesterol) and increases HDL cholesterol (good cholesterol), among other benefits. Some studies also relate regular consumption of olive oil to protection of the brain against dementias, including Alzheimer's.
• Whole grains – such as oats, brown rice, quinoa – are recommended to be consumed in three portions per day. Whole grain bread and pasta, as they do not undergo a refining process, preserve some important nutrients such as zinc, phosphorus, magnesium, and especially their fibers. They promote chewing, provide a greater feeling of satiety, regulate intestinal transit, decrease glucose absorption in the small intestine, avoiding energy spikes that increase hunger and can lead to insulin resistance and subsequently type 2 diabetes.
• Grilled, baked, or boiled fish can be eaten at least four times a week. After all, they are rich in omega-3, a polyunsaturated fatty acid with anti-inflammatory properties that help reduce triglycerides and total cholesterol and also decrease the incidence of neurodegenerative diseases.
• Poultry, such as chicken and turkey, should be consumed in baked, boiled, or grilled form, alternating on the menu with fish during the week. They can be eaten at least twice a week. Chicken has a lower fat content compared to red meat and is rich in B vitamins, which help in the functioning of the nervous system and energy metabolism.