Mind Diet :Dos and Don’ts and Brain Boosting Food

Mind diet means (Mediterranean – Dash diet intervention for Neurodegenerative Delay) is a hybrid of the Mediterranean diet and the Dash means (Dietary approaches to stop Hypertension) diet . It has been associated with potential benefits of brain health with nutritional programmes aiming at enhancing the children’s cognitive function. The mind diet was developed to reduce the drop of brain function that can occur with aging and to help prevent Alzheimer’s illnesses.

What is the Mind Diet ?

The mind diet emphasizes eating fresh fruits ,vegetables and legumes like beans , lentils and peas daily. It also includes recommendations for specific food ,such as nuts, grains,healthy fats, green leafy vegetables and blueberries , raspberries and our good old gooseberries (amla), which promotes overall good health, including brain function.

How does Diet affect school aged Children ?

As a parent , many are constantly worried about child growth and development. We always keep an eye on what they eat and when they eat , so that it leads to overall development of mind and body.A healthy diet plays an important role for the functioning and development of a child’s brain. Nutrients such as omega 3 , fatty acid , antioxidants , vitamins and minerals are essential for cognitive processes. These nutrients can be found in, which are aligned with the mind diet.

The study

Encouraging school children to consume a balanced diet, including components of the mind diet, have the potential positive effects on their focused and cognitive activities. The new study has 2 dietary patterns (Mediterranean – Dash diet intervention for Neurodegenerative Delay) is a hybrid of the Mediterranean diet and the Dash means (Dietary approaches to stop Hypertension) diet.

Maintaining a happy healthy lifestyle , which include physical activity, sufficient sleep, reduced screen time and time management , support children’s overall well being.

Dos and Don’ts of MIND DIET for Brain Boosting Food

A brain requires a lot of healthy sting foodnourishment to maintain focus throughout the day because it is an energy intensive organ that uses about 20% of the body calories. Taking vitamin B , C , E improves the brain function , if a person has a deficiency in any of them. The listed food may improve the person’s concentration and memory. Also reduce the risk of stroke and age related neurodegenerative diseases.

Some of the food contains compounds which can improve the structure of brain cells. Healthy fatty acids can optimize the brain functions by not eating too much or eating less, keeping hydrated , getting enough sleep ,exercising regularly, reducing stress through yoga , aerobics , dance and meditation.

Dos

This is all about having lots of vegetables and berries.

Berries and Vegetables

Vegetables and berries are an excellent source of vitamin A ,vitamin c, vitamin k , and minerals like potassium , mineral , dietary fiber and antioxidants. It helps to act against oxidative stress and inflammation, including your communication between brain cells and improves your memory.

Example- Broccoli , Strawberry, Blueberries, Blackcurrant , Mulberries

Nuts and Whole Grains

Omega 3 fatty acids like Walnuts are rich in alpha- linolenic acid (ALA) which is essential for brain function. Almonds rich in vitamin E, and an antioxidant which helps to reduce risk of cognitive decline with aging.

Example- Sunflower seeds , Hazelnuts, Salmon,mackerel, tuna , Avocado , Cashews , Peanuts, Flax seeds , Chia seeds, Walnuts and brazil nuts.

Carbohydrates

Whole grains are a great source of complex carbohydrates, which provide a steady and sustained release of glucose to the brain. This steady energy supply is essential for optimal brain function and focus. Dietary fiber: Whole grains are rich in dietary fiber, which promotes a healthy gut microbiome.

For example – Brown rice , quinoa , oats, barley , bulgur wheat, whole grain bread , whole grain pasta.

Indian food

Indian food offers a variety of dishes that contribute to a Healthy Brain. There are many spices, herbs and nutrients- rich ingredients which are considered as beneficial to improve focus.

Example- Turmeric, Ghee, Butter, Herbal Tea such as Holy Basil(Tulsi), Yogurt and Yogurt based dishes(Raita), and Indian spices like cumin, cinnamon , cardamom and ginger.

As far as Indian food is concerned , veggies are stir fried in mustard oil dishes like lady’s finger , brinjal, palak paneer , pumpkin and even unpolished rice and dal combo.

Don ‘ts for brain

Here are some things to avoid or limit when following the MIND diet

Red Meat

The mind diet suggests limiting the consumption of red meat such as beef , lamb and pork. It can increase the risk of cardiovascular diseases.

Butter and margarine

Against the use of over consuption of butter and margarine due to its high saturated fats content.

Cheese

Recommendation of limiting the consumption of cheese , especially high fat or full fat.

Sweets and Pastries

Limiting the intake of sweets , cookies or pastries. They are high in added sugar and unhealthy fats.

Processed and High Sodium Food

High in unhealthy fats and high sodium fats linked to increased blood pressure, limiting the use of salt.