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MIND diet: how nutrition keeps the brain fit



Can the right diet keep the brain fit into old age and prevent diseases such as dementia? This is what advocates claim MIND diet. This special diet represents a selection of Mediterranean food that is intended to counteract the decline in cognitive abilities. Does the diet work, which foods are allowed and can they be eaten? Nutrition like this in everyday life implement? We’ll tell you that in this article.

Dementia, Alzheimer’s and how the right diet can protect you from it

Around suffer in Germany 1.6 million people from dementia and Alzheimer’s. Approximately 900 new cases occur every day in our aging society – that means more than 300,000 sick people are added every year. Why

Can proper nutrition prevent diseases such as dementia?

Can the right nutrition the risk of diseases such as Dementia and Alzheimer’s to reduce? On the website of the Alzheimer Research Initiative eV it says: “If you click on a healthy lifestyle Pay attention (…), reduce your risk of developing Alzheimer’s.” What such a healthy lifestyle should look like is also defined in more detail: “What is good for the heart is also good for our brain. To function, it needs oxygen and nutrients, which the heart pumps to the brain via the bloodstream. That’s why health problems that affect the blood vessels also lead to an increased risk of Alzheimer’s disease.”

But what should such a healthy lifestyle look like? To the Risk factors According to the Alzheimer Research Initiative eV, these include smoking, diabetes, high blood pressure, obesity and a lack of exercise – all risk factors that also lead to the development of Cardiovascular diseases favor. On the other hand, exercise and a balanced diet that are based on the heart and brain are positive for the heart and brain Mediterranean cuisine oriented, mental activity and social contacts.

Also a targeted one Ingestion – the so-called MIND diet – is said to help stop the degradation of gray cells and cognitive abilities.

MIND diet – what is that supposed to be?

Die MIND diet is a targeted intake of special Mediterranean food and stands as Abbreviation for Mediterranean-DASH Intervention for Neurodegenerative Delay. Die MIND diet is therefore a combination of the Mediterranean diet with the so-called DASH diet, both of which are known for Cardiovascular diseases to prevent and promote cognitive abilities.

It was developed MIND diet by a team of scientists and is based on studies that demonstrate the effectiveness of foods on the Brain prove. The idea behind this diet is to protect as many people as possible from Alzheimer’s and dementia through the right food choices.

Die MIND diet focuses on the enjoyment of certain Mediterranean foods, while other foods should be avoided. This type of diet is intended to reduce certain protein deposits that trigger the development of Alzheimer’s disease. The MIND diet was also able to… Improving various cognitive skillssuch as memory in general, episodic memory and processing speed.

This form of nutrition is not a “classic diet”, but rather one permanent change in diet.

What does the MIND diet consist of?

At the MIND diet Foods that are known for their positive effects on brain function and blood vessels are preferred. These mainly include vegetables, green leafy salads, lean meat as well as nuts and berries.

The menu also includes at least every day two servings of whole grain products daily, green salad and vegetables of your choice. About twice a week lean poultry consumed, fish is on the table once a week. Beans, berries and nuts are also included in the MIND diet. On the prohibited list, however, are red meat, fatty cheese, butter, sweets, fried foods or fast food – everything that you should avoid even if you have heart and metabolic diseases.

MIND diet: These 7 foods work against dementia etc.

The MIND diet recommends eating the following foods:

1. Green leafy vegetables

Salads, kale, spinach, chard and kale should be eaten at least 6 days a week. The reason is their high micronutrient content. These protect vessels and nerve cells.

2. Vegetables

Also other things Vegetables should be consumed daily because its secondary plant substances intercept free radicals and protect the cells. Peppers and broccoli are particularly recommended because of their high vitamin C content. Basically: the more colorful, the better.

3. Berries

Berry such as blueberries, raspberries, blackberries or currants contain many natural colors, including cell-protecting flavonoids, which improve brain performance. It’s best to eat them twice a week, or frozen out of season.

4. Nuts

A portion of the personal ones favorite nuts per day protect the brain and blood vessels from inflammation.

5. Olive oil

What would that be? Mediterranean food without olive oil? In the MIND diet, olive oil is used as the main cooking oil (you can eat it with salad and vegetables, for example). Its monounsaturated fatty acids and polyphenols regulate blood pressure and relieve inflammation. Cholesterol levels are also said to benefit from olive oil.

6. Whole grains

With the MIND diet you don’t have to give up carbohydrates. These are in the form of twice a day Whole grain breadoatmeal, quinoa, millet or whole grain rice on the menu.

7. Fisch

The MIND diet sees at least one serving Fisch – preferably fatty fish such as salmon, sardines, mackerel or trout. These contain valuable omega-3 fatty acids, which have a positive effect on nerve cells and protect against inflammation. This makes thinking, remembering and learning easier.

8. Poultry

Lean poultry such as chicken or turkey provides the body with vitamin B12, which is necessary for the regeneration of nerve cells. The MIND diet therefore includes poultry twice a week. Make sure the preparation is lean.

9. Legumes

According to the MIND diet, beans, lentils, soybeans, chickpeas and the like belong on the plate four times a week and therefore replace some of the animal proteins. In addition to donating protein legumes also fiber, folic acid and B vitamins, which have a positive effect on the nervous system.

10. Wein

Alcohol is allowed in the MIND diet in moderation, i.e. in small quantities. You shouldn’t drink more than one glass of red or white wine per day, as the healthy nutrients can also be found in non-alcoholic grape juice.

MIND diet: you should stay away from these foods

The MIND diet explicitly allows many foods and focuses on enjoyment rather than prohibitions. However, some foods are not recommended here either, such as:

  • Margarine/Butter
  • Cheese
  • Red meat
  • Fried food
  • Cakes, cookies, sweets

Study situation: Does the MIND diet work?

How effective is it? MIND diet? According to a study from Rush University Medical Center in Chicago, the MIND diet can actually slow the aging process of the brain.

The study examined 960 adults between 58 and 98 years old, with an average age of 81.4 years, none of whom had any symptoms at the start of the study dementia showed. Study participants who strictly adhere to the rules of the MIND diet From a cognitive point of view, those who kept the diet, whether consciously or consciously, were seven and a half years younger than those study participants who ate a different diet.

However, it is unclear whether this is actually due to diet or whether other factors come into play. The principles of MIND diet – fresh foods instead of processed foods, lean protein sources and healthy oils – are definitely not detrimental to your health.


That the cognitive performance declines with age cannot be prevented. The MIND-Diät was developed to counteract this with a special diet. Components of the MIND-Diet is fresh foods that have a generally positive effect on the Health should have an impact. In addition, the foods that are part of the MIND diet are said to have a positive effect on the brain and thinking performance. According to some studies, the MIND diet actually works. What is definitely certain is that you are happy with the MIND diet Do something good and prevent cardiovascular diseases.


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