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Food to help the Brain


Cowboy Denny

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Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) Diet

The foods you should focus on

  • Green leafy vegetables (at least one serving daily) [kale, spinach, and collard greens]
  • All other vegetables (2 or more servings per day)
  • Berries (2 or more servings per week)
  • Nuts (5 or more servings per week)
  • Olive oil (daily)
  • Whole grains (3 or more servings per day)
  • Fish/seafood (1 or more servings per week). [Chose fatty fish such as salmon, mackerel, herring, and sardines.]
  • Beans (4 or more servings per week)
  • Poultry (2 or more servings per week)
  • Wine (one glass per day, but you can skip it)

Foods to avoid or limit include:

  • Butter/margarine
  • Cheese
  • Red meat
  • Fried foods
  • Sweets and pastries

What Are the Benefits?

Food groups recommended in the diet are a rich source of fiber and packed with several dietary nutrients that have been found to boost brain health. They include:

  • Vitamin E
  • Folate
  • Omega-3 fatty acids
  • Carotenoids
  • Flavonoids

Mind_Diet_Food_Options.jpg

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