What are brain foods? Well, there are certain types of food that will keep your mind sharp. Especially as we age this is essential. There are different types of foods that have been proven to be healthy for your brain, brain foods.
Last week I wrote about how to wire your brain for success by adopting certain habits and over time developing skills that will make your brain better focused. This week it’s all about your brain foods intake.
What is brain food?
The MIND diet. It’s a combination of the Mediterranian diet and DASH diet – Intervention for Neurodegenerative Delay. Now, this diet has nothing to do with shedding weight, but it has been linked to promoting cognitive brain health and may reduce the risk of developing dementia and Alzheimers. And sharpening my mind with brain food is the only diet I’m interested in.
And what better day to acknowledge this than on the international women’s day? Since research shows that more women than men suffer from both. So ladies, let’s eat those brain foods.
How does it work?
The MIND diet focuses on plant-based foods and limiting the intake of animal products and foods high in saturated fat. Transfats are not even to think about. You shouldn’t really consume that, to begin with regardless of diet. The accent is on plants. Especially on dark green leafy vegetables, such as kale and spinach and berries, such as blueberries and raspberries.
What brain foods to eat?
- Dark green leafy vegetables, such as kale and spinach. At least six servings a week.
- Other vegetables, such as carrots, broccoli, and tomatoes: At least once a day.
- Nuts, such as almonds and cashews: Five servings a week.
- Berries, such as blueberries and raspberries: At least two servings a week.
- Beans, such as chickpeas and lentils: At least three servings a week
- Whole grains, such as barley and oats: Three or more servings a day
- Fatty fish that are high in omega3, such as mackerel and salmon: Once a week
- Poultry, such as turkey and chicken: Two times a week
- Olive oil or canola oil: Use it as your main cooking oil.
What foods to avoid:
- Red meat: Less than four servings a week
- Butter and margarine: Less than a tablespoon daily (margarine is often full of trans fat and should be avoided altogether.)
- Cheese: Less than one serving a week
- Sweets and treats: Less than five servings a week
- Fried or fast food: Less than one serving a week