The mind diet is a diet that improves a person’s learning process, concentration and productivity. Find out more!
The Dash diet and the Mediterranean diet are essential to combat hypertension, heart attack and senile dementia. Experts managed to combine the two diets, with the aim of acting on cognition, facilitating learning, creativity, productivity and concentration. It’s called the Mind Diet.
The Mind Diet, or Mediterranean-DASH Intervention for Neurodegenerative Delay, ensures the fluidity of neurons. It also leads to plasticity in these brain cells and a decrease in inflammation and oxidation. In other words, it is ideal for the full functioning of your cognitive functions.
The Mind Diet
The Mind Diet is strict, however, it brings many beneficial results for the mind. Firstly, fish should be consumed at least once a week. Secondly, poultry and berries should be consumed at least twice a week.
Thirdly, you should eat three servings of whole grains, a salad and one other vegetable daily – along with a glass of wine.
Snacks should frequently include nuts, chestnuts and almonds. Legumes, such as beans, peas and chickpeas, need to be consumed daily.
A day of Mind Diet
Breakfast
- 1 small jar of fruit salad
- 2 tablespoons oat bran
- 1 hot egg
- 1 cup of coffee
Morning snack
- 1 glass of red and purple fruit vitamin juice (skimmed milk, strawberry, blueberry, blackberry) shaken with 1 teaspoon of chia seeds
Lunch
- 1/2 plate of vegetables: arugula, tomatoes, grated carrots and zucchini
- 3 tablespoons of rice with lentils
- 1 portion of grilled sardines
Afternoon snack
- 1 pot of natural yogurt½ cup of a mix of dried fruits and oilseeds (walnuts, chestnuts, almonds, raisins and apricots)
To have lunch
- ½ plate of lettuce, watercress, beetroot and chickpea salad
- 3 tablespoons sweet potato puree
- 1 grilled chicken breast fillet
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Source: Health
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