The MIND diet

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By The Gut Health Doctor Team

Dr Megan Rossi in a lab looking through a microscope

Heard of the MIND diet? All about eating more plants for your gut AND your brain health.

MIND stands for “Mediterranean-DASH Intervention for Neurodegenerative Delay”

It’s essentially mixing up the Med diet with the DASH diet to focus on eating especially for optimal brain health.

And it’s even been touted to help prevent dementia and protect our brain function as we get older, reducing the risk of Alzheimer’s…

So what’s the science?

A 2021 systematic review that pulled together 13 studies suggests certain nutrient patterns (eating more fruit, vegetables, legumes, olive and seed oils, fish and lean meat/poultry – and eating lower amounts of highly processed foods) could lead to better brain integrity and function.

How? It’s all about plant goodness!  Here are 8 top foods to eat for your brain (and gut!)…

1. Green leafy veggies, like kale and spinach

2. Berries, including strawberries, blueberries, raspberries and blackberries

3. Nuts, go for the mixed pack for extra diversity and plant points

4. Extra virgin olive oil, for cooking and salad dressings

5. Wholegrains, like oats, quinoa, brown rice, wholewheat pasta and wholegrain bread

6. Oily fish for the omega-3s, such as salmon, sardines, trout and mackerel

7.  Beans, including lentils and soybeans

8. Wine! Go for red wine for the polyphenols, just try sticking to no more than one glass in a day


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