By Laura Pawlak, PhD, RD emeritus
What weighs a mere four pounds and has a workload that demands 20 percent of all the oxygen inhaled? Answer: the human brain.
As technology opens the door to the unique metabolic functions of the brain, scientists are investigating the nutrients required to keep mentally sharp over the decades.
With dementia rising at an alarming rate — along with obesity, diabetes, heart disease, and other ailments — let’s eat with purpose, using sound, nutrition-related science applicable to the brain and the rest of the body.
Starting with the belief that what we eat plays a significant role in determining who gets dementia, Martha Clare Morris, Ph.D. and colleagues developed the MIND Diet as an intervention against the most common cause of neurodegeneration: Alzheimer’s disease.
The work of Morris and her colleagues is based on research completed at Rush Medical University in Chicago, Illinois. The term “MIND” is an acronym for Mediterranean-DASH Intervention for Neurodegenerative Delay.
The DASH diet plan is based on research sponsored by the U.S. National Institutes of Health. The plan was developed to lower blood pressure without the use of medication.
The Mediterranean and DASH diets are models of healthy eating for the body. The Morris team chose foods that improve brain function significantly and also added to overall body wellness.
Adherence to the MIND diet may lower the risk of Alzheimer’s disease by as much as 53%, offering more protection for the brain than any other dietary regimen.
The MIND cuisine lists 10 brain-healthy food groups (green leafy vegetables, other vegetables, nuts, berries, beans, whole grains, fish, poultry, olive oil, and wine). The plan limits consumption of five brain-unhealthy food groups (red meats, butter/stick margarine, cheese, pastries/sweets, and fried or fast food).
The plan suggests a minimum of three servings of whole grains, a salad, and one other vegetable every day — along with a glass of wine. For snacks, add a variety of nuts. Berries are the only fruits recommended.
Specifically, blueberries are noted as the powerful protectors of the brain. Strawberries are a second choice for good cognitive function.
Use Google and enter the term “MIND Diet” for daily guidelines and recipes of a cuisine designed to maximize brain function while providing healthy foods for the rest of the body as well.
Dr. Laura Pawlak (Ph.D., R.D. emerita) is a world-renown biochemist and dietitian emerita. She is the author of many scientific publications and has written such best-selling books as “The Hungry Brain,” “Life Without Diets,” and “Stop Gaining Weight.” On the subjects of nutrition and brain science, she gives talks internationally.