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A new study offers some of the most compelling evidence that two healthy eating approaches - the Mediterranean Diet and the MIND Diet may be able to help prevent Alzheimer's disease. The findings, published in Neurology, add more intriguing clues to the connection between food and brain health.
What is Mediterranean Diet?
The Mediterranean diet is a traditional way of eating that's been shown to have many health benefits. It's rich in fruits, vegetables, and healthy fats like olive oil; whole grains like brown rice and quinoa; fish at least twice a week; nuts such as almonds or pistachios; and legumes like chickpeas (garbanzo beans).
It also includes moderate amounts of dairy products like yogurt or low-fat cheese but not large amounts of red meat. It doesn't allow much sugar: only one piece of fruit per day for women, two pieces for men (and this can be either fresh or dried), along with other sweets such as chocolate chips in cookies (not chocolate bars).
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What is the MIND Diet?
The MIND diet is a modified version of the Mediterranean Diet. It was developed by researchers at Rush University Medical Center in Chicago and has been found to reduce Alzheimer's risk by as much as 53%.
The MIND diet is rich in vegetables, berries, beans, and fish; it also emphasizes nuts and whole grains such as oats. It limits red meat consumption to twice a week (rather than every day) and recommends limiting processed meats such as bacon or sausage altogether.
The MIND diet also cautions against drinking more than one glass per day of wine for women or two glasses for men--but no more alcohol than that!
These two diets can help prevent memory loss
The Mediterranean and MIND diets are two of the most widely studied eating plans to prevent Alzheimer's disease. Both diets emphasize vegetables, fruits, beans, other legumes, whole grains, fish, or seafood at least twice weekly.
The MIND diet also advises limiting red meat and including low-fat dairy products and olive oil as the primary sources of fat.
Both fruits are rich in health-promoting antioxidants such as vitamins C and E, flavonoids like quercetin found in onions, carotenoids such as lycopene found in tomatoes, and lutein found in leafy greens like kale or spinach.
These antioxidants help keep eyes healthy by shielding them from damaging blue light rays from electronic devices such as smartphones or tablets.
If you're looking for a way to prevent memory loss and Alzheimer's disease, these two diets - Mediterranean and MIND Diet- are worth considering. While more research is still needed to confirm their effectiveness, previous studies have shown them to be beneficial in preventing cognitive decline among older adults.
