MIND Diet Plan For Alzheimer's Disease Prevention

MIND Diet and Cognitive Function in Alzheimer's Disease

The MIND Diet stands for Mediterranean-DASH (Dietary Approaches to Stop Hypertension) Diet. It targets the health of the ageing brain. 

Research supports the Mediterranean and DASH diets' benefits in preserving cognitive function. They actually help protect heart health, which in turn protects cognitive function by improving brain health.

What Is Cognitive Function or Cognitive Health?

The meaning of cognitive function is as simple as a well-working brain.

The topmost main features of cognitive function are;

• Mental abilities
• Acquired skills
• Ability to apply these to complete a purposeful task or activity.

All these functions start declining in Alzheimer's Disease (AD). 

Now, how does your food improve cognitive function?

As ithe brain develops from infancy to adulthood, it needs particular types of food to create new connections and grow in a healthy way. You may know the importance of protein, iron, copper, zinc, iodine, folate, and certain fats during pregnancy for brain development.  What do they do to the growing fetus?These nutrients help different individual structures in the brain move, grow, and make new connections.

Similarly, these nutrients are essential even for brain development during the adult stage. 

Now, let's check what foods in the MIND diet contain the above nutrients that you can consider brain-boosting foods or foods that improve brain function.

9 Brain Boosting Foods of MIND Diet

Like the Mediterranean diet, the MIND diet emphasises green leafy vegetables and berries over other fruits, whole grains, beans, and nuts. 

Here are some critical components of the best foods for brain health in the MIND diet meals.

Leafy Greens (e.g. Spinach, Kale. Collard Greens)

Packed Nutrients: Rich in folate, Vitamin K and Antioxidants (like lutein and beta carotene).

How do they benefit you?

• Folate helps lower homocysteine levels in the brain. Homocysteine is an unwanted chemical substance that can cause cognitive decline. 
• Antioxidants in these also help combat oxidative stress and reduce inflammation that can affect the brain.

Berries (e.g. Blueberries, Strawberries)

Packed Nutrients: Packed with flavonoids, particularly anthocyanins. 

How do they benefit you?

• Anthocyanins in these berries improve brain function by reducing oxidative stress and inflammation.

Nuts and Seeds (e.g. Walnuts, Almonds, Flaxseeds)

Packed Nutrients: High in Omega-3 fatty acids, antioxidants, and Vitamin E

How do they benefit you?

• Omega 3s support brain structure and function, while antioxidants and vitamin E combat oxidative stress.

Fish (especially Fatty Fish like Salmon)

Packed Nutrients: Abundant in omega-3 fatty acids (EPA and DHA)

How does it benefit you?

• DHA is a structural component of the brain. So, adding more DHA from fish food will support brain function and reduce inflammation. 

Whole grains (Oats, Brown rice, Quinoa)

Packed Nutrients: Provide fibre, B vitamins, and trace minerals.

How do they benefit you?

• B Vitamins (folate, B6, B12) support cognitive function by reducing homocysteine levels, while fibre regulates blood sugar and supports overall brain health.

Beans and Legumes (e.g. lentils, chickpeas)

Packed Nutrients: Rich in protein, fibre, and antioxidants.

How do they benefit you?

• High folate content supports cognitive function, while their combination of nutrients stabilises blood sugar levels, aiding brain health.

Olive Oil

Packed Nutrients: Olive oil contains high levels of unsaturated fats, which are some of the best fats for your brain. 

How does it benefit you?

•  Some antioxidant compounds in olive oil can cross the blood-brain barrier, potentially directly affecting the brain.

Poultry 

While limited in the MIND Diet, poultry is part of various diverse food groups contributing to brain health. 

Nutrients: Provides lean protein, vitamin B, iron and zinc but lower omega three fatty acids.

How does it benefit you?

Ensures a balanced intake of proteins.

Wine ( in moderation )

Packed Nutrients: Resveratrol is a polyphenol found in red wine. 

How does it benefit you?

• Resveratrol has shown potential in protecting against Alzheimer's disease by reducing amyloid beta plaques and neurofibrillary tangles (a brain lesion seen in AD) in the brain. 

The Science: What does MIND Diet do to your body?

Foods that improve cognitive function have the following effects on the body, especially the brain.

• Anti-inflammatory Effects - The diet contains antioxidants and anti-inflammatory compounds that protect brain cells from damage caused by inflammation.
• Neuroprotection - Some nutrients like omega-3 fatty acids and antioxidants support brain structure, function and neuronal communication.
• Reduced Oxidative Stress - Foods rich in antioxidants combat oxidative stress, which can contribute to cognitive decline and ageing-related brain issues. 

Evidence strongly suggests that the MIND dietary pattern is associated with a lower risk of cognitive impairment, a slower rate of cognitive decline and better logical memory or higher global cognitive assessment scores.

A MIND Diet Plan for You

The MIND diet should be specifically crafted or modified according to your needs and priorities.  

Here's a breakdown of its components and recommended servings : 

Adhering to this dietary pattern can reduce the risk of cognitive decline and promote brain health in the long term. 

MIND Diet Weekly Meal Plan 

Here you are! Follow the MIND diet with us for seven days and enjoy these amazing, mindfully made MIND food specials.

Day 1

Day 2 

Day 3 

Day 4

Day 5 

Day 6 

Day 7

Feel free to mix and match meals. 

What is best about these yummy food choices is that they balance nutrients, flavours and textures while supporting brain health.

Here's a bonus for all the fantastic cooks there. 

3 Friendly MIND Recipes With Foods That Improve Cognitive Function

Explore your variety of recipes with our expert-recommended preparations. 

Lentil Soup

Ingredients 

• Lentils
• Vegetable broth
• Onion
• Carrots
• Celery
• Garlic
• Cumin
• Paprika
• Salt
• Pepper 

Recipe : Saute diced onion, carrots, celery and garlic in a pot. Add lentils, vegetable broth, cumin, paprika, salt and pepper. Simmer for 25-30 minutes until the lentils are tender.

Whole Grain Pancakes

Ingredients 

• Whole grains mixed and kept for 4 hours and ground to a paste or pancake mix.
• Almond milk
• Egg
• Mashed banana
• Mixed berries

Recipe : Mix pancake mix with almond milk, egg, and mashed banana until smooth. Cook on a skillet until golden brown. Serve topped with mixed berries.

Mediterranean Chickpea Salad

• Ingredients 
• Chickpeas
• Kale
• Red onion
• Cucumber
• Cherry tomatoes
• Olives
• Feta cheese
• Olive oil
• Lemon juice
• Oregano
• Salt 
• Pepper

Recipe: Combine chickpeas, chopped kale, diced red onions, sliced cucumber, halved cherry tomatoes, olives, and crumbled feta cheese. Dress with olive oil, lemon juice, oregano, salt and pepper.

The MIND diet meal plan is flexible. It does not include rigid meal plans. This also means that you may have to create healthy meal plans and recipes based on the foods recommended in the MIND diet. 

The potential pitfall of the MIND diet plan is that it doesn't emphasise portion sizes or exercises. 

Roll The Sleeves!

The MIND diet meal is a promising approach to preventing Alzheimer's disease and improving overall brain function. While further medical research is required to reach a full conclusion regarding the action of these diets in Alzheimer's disease, the diet does offer proactive and accessible strategies for promoting brain health. 

Use this guide to start your meaningful step towards preserving cognitive well-being.