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Alzheimer’s disease is the 6th leading cause of death, worldwide. As there are many new diets coming up to prevent Diabetes, Hypertension, Obesity, etc.., there is no specific diet against Alzheimer’s disease.

Martha Clare Morris, a nutritional epidemiologist took an excellent initiative in developing a fantastic brain-friendly diet, called a “MIND DIET” which helps in preventing Alzheimer’s disease.

Being a chronic disease, Alzheimer’s disease does not have any permanent cure, and thus as prevention is better than cure, it is good to find out different ways to prevent such diseases. Out of that a specific diet, which actually helps in reducing the risk of chronic diseases would help.

“MIND” actually stands for, “Mediterranean-DASH Intervention for Neurodegenerative Delay”.

As the name itself specifies that, MIND DIET, is a combination of 2 diets, which are actually the most popular and accepted worldwide. (Mediterranean and DASH diet(dietary approaches to stop hypertension))

Mediterranean diet mostly comprises of vegetables, nuts, fish, olive oils, fruits, and red wine. Whereas, the DASH diet constitutes of eating whole grains, fruits, and vegetables and also low-salt diet.

MIND DIET not only helps in protecting against Alzheimer’s disease but also helps in improving the overall function of the brain, thus helps you to focus better and increase the productivity levels.

As a whole, MIND DIET is quite simple to follow and has just 10 foods to include in the daily diet and reduce the intake of 5 specific foods.

Let's have a look at those 10 foods:

  1. Include at least 3 servings of whole grains in a day.
  2. Nuts should be taken at least 5 servings per week.
  3. Berries have to be included as 2 or more servings per week.
  4. Green leafy vegetables should be a daily inclusion, at least 6 times a week.
  5. Other vegetables, as usual, should be taken daily.
  6. Wine should be taken as 1 serving per day.
  7. Poultry (Chicken)- add it in your diet twice per week.
  8. Beans/legumes are recommended up to 2-3 servings in a week.
  9. Fish also has to be included as 1 or more servings in a week.
  10. Olive oil should be used as the main cooking oil.

Nutritionally all the foods mentioned above contain lots of Vitamins and Minerals. The Leafy vegetables are loaded with Vitamin C and E, which are actually antioxidants and fight with the free radicals, which damages the brain. In this way eating vegetables loaded with Vitamin C helps in improving the brain function, thus cognition (memory) doesn’t get affected easily.

In addition, Vitamin C acts as a powerful detoxifier in the brain by crossing the blood-brain barrier(BBB) and thus removes the metal toxins, which affect the brain cells over a period of time.

Even the other group of B-complex Vitamins like B6, B12 and folic acid with are in abundance in green leafy vegetables helps in improving the brain atrophy thus prevents in being prone to Alzheimer’s disease.

Berries are known to be loaded with Flavonoids called Anthocyanins, which actually are the reason behind the beautiful colour of berries, and not only giving the berries an external colour, but also make the berries as one of the top superfoods in the world which have excellent antioxidant and anti-inflammatory properties, which thus prevents the inflammation of brain cells which is known to contribute to Alzheimer’s disease.

Long term B12 deficiency usually causes neurodegenerative diseases, like Alzheimer’s disease and thus according to MIND DIET, including fish in the daily diet which is rich in Vitamin B12 and omega-3-fatty acids helps in preventing brain atrophy, dementia and thus Alzheimer’s disease.


  1. Fried and fast foods, which are actually loaded with heaps of sugar and trans fat and should be reduced to less than a serving per week.
  2. Cheese, which also contains a lot of unhealthy fat has to be taken not more than as 1 serving per week.
  3. Pastries and sweets filled with plenty of added sugar actually increase the insulin resistance and thus reduces the metabolism of glucose in the brain, thus decreasing the energy supply to brain cells thus making them slowly go into atrophy, which is one of the causes of Alzheimer’s disease, and research now has been stating Alzheimer’s disease as the Type 3 Diabetes.
  4. Red meat should not be taken more than 3-4 servings per week.
  5. Butter and margarine again being transfat foods are strictly advised not to take more than half a tsp per day.


Along with diet, including exercise and managing stress in your daily schedule helps a lot in reducing the risk of Alzheimer’s disease.

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