Have you heard of the MIND diet? It’s a set of dietary practices designed to promote good brain health. Put it into practice with our recipe suggestions.
Developed by American epidemiologist Martha Clare Morris, the MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) is designed to both prevent cognitive decline, especially age-related memory problems, and optimise brain performance more generally (1).
It combines the best elements of two diets widely-acclaimed by the scientific community: the DASH diet (recommended for lowering high blood pressure and losing weight), and the Mediterranean diet (which protects the heart and blood vessels). With the correct nutrition and blood supply, the brain can function at full capacity.
Created in opposition to restrictive diets (which can be bad for our health), the MIND diet advocates the long-term adoption of a range of good nutritional habits for taking care of the brain. It reflects all the key principles of a balanced diet, and thus prevents any deficiencies.
Simply put, the MIND diet emphasises the consumption of raw ingredients, minimal salt (as it adversely affects blood pressure) and minimal saturated fats (which in excess, promote cardiovascular disease) (2-3). Thus, processed, fried and ‘fast-foods’ are all off-limits, and intake of butter, cheese and processed meats should be restricted.
Did you know the brain is one of the ‘fattiest’ organs in the body? Fats (or lipids) play a major structural role in the brain, in that they constitute the myelin sheath, the protective layer around nerve cells. A good intake of omega-3s, which the body is unable to make, is therefore essential (4).
Found in nut and rapeseed oils, as well as linseeds and chia seeds, these essential fatty acids are also major components of seafood in the form of DHA and EPA. These two omega-3s also help to maintain normal blood pressure. Opt for smaller fish (sardines, herrings, mackerel…) as they accumulate fewer brain-harmful heavy metals.
An excellent way of optimising your daily intake of these invaluable omega-3s is to supplement with EPA and DHA (try Arctic Plankton Oil, obtained from calanus oil, a species of zooplankton totally free from heavy metals) (5).
What about other types of fat? Always try to cook with olive oil, the indisputable star of the Mediterranean diet, with a high content of monounsaturated fatty acids. In addition, sprinkle a few nuts (almonds, hazelnuts, Brazil nuts…) on your dishes, or slivers of avocado.
Protein-wise, lean poultry (chicken, turkey, duck …) are all foods to include because of their content both of amino acids, involved in neurotransmitter synthesis, and iron which supports the transport of oxygen in the body (6). Conversely, consumption of red meat should be restricted to a maximum of once a week).
The brain also consumes a significant amount of glucose, around 5g an hour! However, it doesn’t like to be fed it in fits and starts. So focus on eating slow-release complex carbohydrates found in wholegrains and pulses, rather than fast-acting sugars which produce sudden peaks in blood glucose levels (sweets, fizzy drinks, sweeteners…)
With a high content of vitamins and minerals, green vegetables (cabbage, spinach, Swiss chard, salad leaves …) are very much centre stage in the MIND diet (7). They are also high in fibre, a type of non-digestible carbohydrate which directly reaches the gut flora – indeed, the link between the microbiota and the brain continues to attract huge scientific interest (8).
As a back-up, you could opt for a soluble fibre supplement to support your microbiota (such as Organic Acacia, an organic acacia gum extract, very well-tolerated by the digestive system) (9).
For dessert, feast on berries (strawberries, raspberries, blueberries …) which contain anthocyanins and vitamin C. These fruits are delicate, however, and need to be eaten soon after purchase. For an easy way to benefit from their properties, you could take a highly-concentrated berry extract (such as Wild Maqui Berry, an extract of wild maqui berry, exceptionally rich in polyphenols and anthocyanins). (10)
Last but not least, remember to drink plenty of water! Even slight dehydration can significantly affect brain capacity (11).
Cook half a cup of quinoa according to the instructions on the packet. Remove the shells from 10 cooked shrimps. Break 150g of broccoli into florets and steam for 10 minutes.
Make a vinaigrette by mixing together 1 tbsp of olive oil with a squeeze of lemon juice and, if liked, a crushed garlic clove.
Assemble all the ingredients on a plate, drizzle with the vinaigrette and sprinkle with chopped coriander.
The day before, mix 2 tbsp of chia seeds with 125ml of oat milk, stirring for 2 minutes. Leave to rest in the fridge overnight.
The next day, sprinkle generously with pomegranate seeds, diced kiwi and raisins.
Adjust the quantities according to age, sex and level of physical activity.
Home-made muesli (40g of oat flakes + half a banana + a handful of cranberries + 10 walnuts)
+ 125 ml of unsweetened plant milk
100g of grated carrot + 1 tsp of rapeseed oil
100g of grilled sardines + 65g of wholewheat spaghetti (uncooked weight) + 200g of spinach + 1 tsp of olive oil
1 fromage blanc with raspberry coulis
1 bowl of creamy pea and courgette soup
Salad of green lentils (70g uncooked weight), onion and parsley + 1 tbsp of walnut oil + 1 tsp of cider vinegar
1 ramekin of apple and cinnamon compote
In addition to the previously-mentioned Arctic Plankton Oil, Wild Maqui Extract and Organic Acacia, there are other supplements that combine well with the MIND diet:
References
Keywords
1 Days
Really good quality
Fabio
1 Days
In our experience products of SuperSmart have high quality. In this case the products are also hard to get elsewhere.
Dhr Fred Laan
19 Days
Great product. Fast and efficient service.
Sheba Kelleher
24 Days
Easy to order, good and fast delivery to Finland, the box was intact and the content exactly what I ordered. I am satisfied. Product prices are on moderate level. Thank you Supersmart!
VIITANEN Esa
29 Days
Thanks to team who met what I need such as trust, good packages and fast delivery. Regarding products it is too early to give a comment. After using for a while, I gonna update my review. I had bought supplements mostly for autism.
Fatma Coltu
29 Days
efficient eqsy to use
Mr G Birtles
35 Days
You are so quick in processing orders and prompt in shipping too. Very easy to do business with you. Thanks a lot for your great service.
JOAQUIN Epifanio
41 Days
I am merely judging the delivery system, which was flawless. It wouldn't make any sense to comment on the efficacy of the supplements, since that is only possible on a statistical basis. Even if something doesn't improve, that doesn't have to mean that the supplement doesn't work, since one doesn't know how it might have worsened without the supplement and the opposite might also apply, since many symptoms are psychosomatic and the supplement might provide a placebo effect.
Roger De Backer
49 Days
Perfect!!!!!!!!!!!!!
Patrick
51 Days
Magnesium and Zinc Orotate are top supplements. Highly recommend!
Kristjan
62 Days
Nothing to complain. Delivers everything fast, attentive to their regular customers. Best experience.
FABIO I.
65 Days
Possibility to enjoy a variety of high quality suppléments. Fast delivery Good packaging Clear information and website
Vov Oo
67 Days
Efficient ordering and delivery. Happy with products. I order fairly regularly. Reliable
Gill Lee
67 Days
Supersmart sell the best products and are effecient when it come to handling and dispatching orders. Also, their return and refund policies is very simple and easy for the customer. The creme on top is the return customer discounts. Keep up the good work.
ABDULQADER Jehad
71 Days
Prompt and reliable.
MIFSUD Joseph