In a 9 year study involving just short of a thousand elderly people in the USA, researchers have uncovered solid evidence that a diet rich in vitamins and minerals can improve brain function and help keep brains younger.
The MIND diet was developed with the specific intention of slowing mental decline and reducing the effects of dementia on the brain.
With a specific emphasis on the importance of berries and green leafy vegetables, the diet involves increasing the daily intake of "brain healthy foods" and avoiding certain unhealthy foods.
Among the MIND diet components are these 10 recommended "brain healthy foods"...
- green leafy vegetables, such as spinach and kale
- other vegetables, such as red peppers, squash, carrots and broccoli
- nuts
- berries, including blueberries and strawberries
- beans, lentils and soybeans
- wholegrains
- seafood
- poultry
- olive oil
- wine (in moderation)
....and these 5 unhealthy foods that should be avoided...
- red meats
- butter and stick margarine
- cheese
- pastries and sweets
- fried or fast food
The US based study involved researchers from Rush University Medical Centre in Chicago, and Harvard School of Public Health in Boston, monitoring 960 participants over an average 5 year timeframe. The participants who had an average age of over 80 and showed no pre-existing sign of dementia, carried out food questionnaires and undertook regular brain function tests.
The findings of the research revealed that those who stuck closely to the MIND diet had brain ages 8 years younger than those who didn't. Researchers therefore concluded that a higher MIND diet score was associated with a slower decline in cognitive abilities.
Although this research didn't involve participants with dementia, previous research has suggested that the MIND diet can be a contributing factor in reducing the risk of developing dementia, and this study now lends weight to the potential benefits of eating this kind of diet.
Dr Clare Walton, of the Alzheimer’s Society, told the Mail Online:
“Previous research suggests that the MIND diet can reduce the risk of developing dementia, and now we see it could also slow down the cognitive decline normally seen with age.”
“It’s important that people realise there are several steps you can take to reduce your risk of dementia, in addition to a healthy balanced diet, including being physically and mentally active and not smoking.”
For further details about the research see our source article : "New brain diet slows mental decline" first published by NursingTimes.net 14/8/15
