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A new diet, developed by Rush nutritional epidemiologist Martha Clare Morris, ScD, and colleagues developed the “Mediterranean-DASH Intervention for Neurodegenerative Delay” (MIND) diet. 

The MIND diet is a combination of the DASH diet (Dietary Approaches to Stop Hypertension) and the Mediterranean diet, and it is designed to focus on a diet that can boost brainpower and protect against age-related diseases, such as Alzheimer's.

Ten Food To Eat 

Here are the 10 foods the MIND diet encourages:

1. Leafy Green Vegetables: kale, spinach, cooked or salads

2. All other vegetables: choose non-starchy vegetables with colors

3. Berries: Blueberry, raspberries, blackberries, and strawberries which provide antioxidant benefits

4. Nuts: try to eat a variety type of nuts 

5. Olive Oil: avoid butter, use olive oil instead

6. Whole grains: oatmeal, quinoa, brown rice, whole-wheat pasta, or whole wheat bread

7. Fish: choose fatty fish like salmon, sardines trout, tuna, and mackerel for high content of omega-3 fatty acids

8. Beans: all beans, lentils, and soybeans

9. Poultry: chicken or turkey

10. Wine: both red and white wine may benefit the brain


Five Foods to Avoid

1. Butter and margarine: use Olive oil instead
2. Cheese: limit consumption
3. Red Meat: this includes beef, pork, lamb and products made from this meat
4. Fried Food: Limit food from fast food restaurants
5. Pastries and Sweet: limit Ice Cream, cookies, brownies, snacks, cakes, donuts, candy, and processed food.

Sample MIND Diet Meals


- Greek yogurt with strawberries, topped with nuts
- Whole Wheat toast with almond butter or scrambled eggs
- Oatmeal with berries and/or hard-boiled eggs


- Mediterranean salad with grilled chicken, whole-wheat pita bread
- Burrito bowl with brown rice, black beans, vegetables, grilled chicken
- Grilled chicken sandwich, blackberries, carrots
- Grilled salmon, side salad, or brown rice


Promising Results

Research has shown the promising results of the MIND diet, which can improve brain health and lower your chance of developing age-related cognitive decline conditions like Alzheimer's disease, and dementia. 


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