Top dishes for the MIND diet

Presently, the available medical treatments for age-related cognitive decline and Alzheimer’s disease have shown limited success. The most consistent recommendations to maintain brain health over the long term include adopting a healthy diet and lifestyle. Some studies have associated an overall healthy dietary pattern with less chance of experiencing age-related decline in memory and other cognitive skills. The Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet is a hybrid of the Mediterranean diet pattern and the Dietary Approaches to Stop Hypertension (DASH) diet, along with mild caloric restriction. Some studies have shown that these approaches have the potential to support brain health with aging. Similar to the Mediterranean pattern and the DASH diet, the MIND diet focuses on consuming minimally processed plant-based foods and limiting the consumption of animal foods relatively high in saturated fat. But the MIND diet also tweaks the Mediterranean/DASH diet patterns in order to favor particular foods and food groups that have shown in previous research to be potentially brain protective. You can follow the MIND diet with the help of the variety of recipes that are perfectly designed keeping your diet in mind. Blueberry banana smoothie Imagine a banana smoothie with a tinge of blueberry. Amazing right? This smoothie doesn’t just look nice but also tastes great. It is a perfect substitute for an evening snack when you feel tired and wish to energize yourself. Blueberry banana smoothie is an excellent energy-filled breakfast recipe. As MIND diet focuses mostly on berries and out of that blueberry being the top for its antioxidant properties, this smoothie is excellent for MIND diet. Green smoothie– What makes smoothies so special is that they can be enjoyed raw. This green smoothie consists of a handful of spinach, thumb-sized ginger,Medjool dates, half teaspoon lemon, two oranges, and a quarter teaspoon of turmeric. The spinach in the smoothie contains folates and phytochemicals that are known to reduce mental decline. Turmeric contains curcumin which is known to reduce the amyloid accumulation in the brain. The green smoothie is rich in nutrients as well as iron. Cooked ripe plantains– Plain cooked plantain itself is very delicious and sweet, and the sweetness is enhanced after cooking. Easy for digestion, cooked ripe plantains are perfect for babies. Plantains are rich in vitamin B6, which is responsible for maintaining the stability of the mood and it helps in regulating the body clock. Plantain is the only ingredient used in this recipe and the cooking time is minimal. Pan-seared orange mustard salmon– With a cooking time of not more than 20 minutes, the juicy pan-seared orange mustard salmon is rich in omega-3 fatty acid. The mustard sauce enhances the flavor of this dish. The omega-3 fatty acid is good at reducing oxidative stress and slowing down plaque build-up, which slows down memory decline.