The MIND diet is notable for its low intake of saturated fats, high intake of healthy oils, and occasional consumption of red meat—two or fewer times per week.
Fill your plate with the best memory-protecting meals instead of going all in on calorie restriction or the MIND diet, suggests.
Aim for three servings or more per day of bright vegetables high in polyphenols, such as yellow and red peppers, carrots, broccoli, cauliflower, peas, beets, squash, and eggplant.
A dense source of flavonoids and other nutrients that are good for the brain are the vibrant berries. Studies have demonstrated that eating a lot of blueberries lowers inflammation and free radicals in the brain.
A source of at least 30 phenolic compounds, which are potent antioxidants and brain defenders, is extra-virgin olive oil, a heart-healthy lipid.
By reducing inflammatory indicators and shielding neurons from excessive inflammation, omega-3 fatty acids support brain health.
Make it a habit to increase flavor in your food without increasing calories to get a mental boost. Spices including rosemary, ginger, pepper, cinnamon, saffron, turmeric, and more have been proved to improve memory.
The risk of dementia and all forms of cognitive impairment is increased by heavy alcohol usage. Consult your doctor about additional risk factors as alcohol consumption can have a number of harmful impacts on your health.