includes your brain. Doing so reduces the risk of getting cognitive decline (thinking, reasoning, and remembering) & dementia. One of the researchers has pointed out that incorporating certain food into your diet will reduce brain aging by 7.5 years and you won’t get serious brain problems. Decades of research have pointed out the fact that people should have a MIND diet so that their brain health is right in all possible situations. Here are some of the tips suggested by the Best Neurologist in Ludhiana:
- Eat loads of green and fresh vegetables
Since childhood, we are always told that we should eat all the vegetables. With the MIND diet, it has been pointed out that you should have green leafy vegetables like spinach, collards, kale, or lettuce which has been shown to reduce the risk of dementia. Green vegetables are packed with a number of nutrients like:
- Vitamin E
Your Neurosurgeon In Punjab will also suggest you to have a balanced and healthy diet to take care of your brain health.
How many servings of green vegetables should you have?
Make sure that you at least have 6 servings of green in one week.
- Berries can be to fulfill your sweets craving
Eating an apple a day keeps the doctors away, but research has shown that berries are a great choice of fruit for brain health. Through the research, it has been seen that people who eat the right amount of strawberries and blueberries have shown a slow rate of cognitive problems.
How many servings of berries should you have?
In a week, you should have 2 or 3 servings for your brain health.
- Nuts are the best snack
First of all, you need to avoid the packaged stuff. Instead of that, you have nuts in your diet as they are high in calories and fat. Nuts have all the essential brain-protective qualities. So, you must have at least a handful of nuts at least 5 times a week.
- Cook your food in olive oil
In the Mediterranean diet to boost your MIND health, it is pointed to include olive oil in the diet. It is better that you avoid the use of butter to make the food. If you are going to buy it for the first time, then it is better that you go for extra virgin olive oil.
- Limit the consumption of meat-free meals
It is better that you consume meat in small quantities because it does not do much benefit to brain health. Instead of that, you should go for beans, lentils, and soybeans as they are all filled with fiber and protein which the brain needs.
One of the studies has pointed out that intake of legumes in small amounts will increase the risk of cognitive decline. So, the choice is yours what you need to have.
- Reduce fish consumption to once a week
Research has shown that if a person consumes fish at least once a week then in the older age, they won’t have to deal with the problem of forgetting stuff or someone’s name.