Cultivating your brain will never be too early. In fact, the decline in cognitive ability can actually start in early adulthood - most of us think we are golden age. What you choose to eat can protect your brain from years of cognitive aging and reduce your risk of developing Alzheimer's disease.
New research based on thousands of adult data shows that the Mediterranean-DASH hybrid diet is called the MIND diet, which is a simple whole food approach. Even better, the MIND diet is simpler than its component diet because it requires fewer fish than the Mediterranean diet, less dairy than the DASH diet, and less fruit than any diet. Overall, it requires less grain, vegetables, fruits and fish, does not value dairy products, and does not limit the total fat content. Getting the best brain health diet is easier than you think - no special supplements are needed. Unless a few blueberries suddenly appear.
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Credit: Jenna Butler / LIVESTRONG .COM1. Cream Berry Smoothie
You will never guess that this luxurious silky smoothie is completely vegan. But you ask, what is its cream recipe? Soft tofu is a convenient source of protein, especially if you stick to a plant-based diet. Soft tofu is a perfect hidden ingredient added to smoothies, soups, dips and puddings because of its neutral taste and rich creamy texture. It is also eaten as a bean and therefore meets the MIND diet recommendations and contains at least four servings of beans per week. A study of more than 2,000 Swedish adults aged 60 and over shows that a healthy diet, including beans, provides neuroprotection. If you want extra calcium supplements, be sure to look for soft tofu with calcium. (MIND food in this recipe: berries, nuts, beans)
Recipe and Nutritional Information : Creamy Berry Smoothie
Credit: Jenna Butler / LIVESTRONG. COM2. Grilled heirloom tomato and rosemary diced omelet
This one-pot egg dish is simple and impressive. Onions and tomatoes took enough time to saute them to paint their earthy taste. More importantly, a new stu published in the American Journal of Clinical Nutrition shows that eating eggs can improve cognitive ability. The researchers conducted more than 22 years of research on 2,500 Finnish older men who noticed an improvement in the language fluency and function of the frontal lobe, a region of the brain that helps solve problems, memories, language, and more. For omelet lovers around the world, this is the real egg news. (MIND food in this recipe: vegetables, olive oil)
Recipe and nutrition information : Grilled heirloom tomato and rosemary meat frittata
Credit: Jenna Butler / LIVESTRONG.COM3. Strawberry and Baby Arugula Salad
Protecting your youth is not just about keeping your skin and body tight - it's about keeping you The brain is young. Green leafy vegetables and berries are staple foods of the MIND diet because they have been shown to slow cognitive decline. The nutritional folate found in most dark green leafy vegetables is associated with improved cognitive function and reduced risk of dementia in population studies. If you prefer a milder baby kale to delicate arugula, please continue to exchange, as kale is also an important source of folic acid. (Essential food in this recipe: green leafy vegetables, berries, olive oil)
Recipe and nutrition information : Strawberry and baby arugula salad
Credit: Jenna Butler / LIVESTRONG.COM4. Warm Rosemary Pistachio
Nuts are small vitamins full of vi, including vitamin E, to protect the brain. No wonder the MIND diet recommends eating nuts no less than five times a week. A randomized clinical trial called PREDIMED-NAVARRA in Spain in 2013 showed that extra diet was added to the Mediterranean diet compared to the low-fat diet.Nuts or olive oil can improve cognitive ability. Be careful when handling and taking warm pistachios before you start trying out these delicious snacks: they will get very hot! Let them cool down slightly before enjoying. (MIND food in this recipe: nuts, olive oil)
Recipe and Nutritional Information : Warm Rosemary Pistachio
Credit: Jenna Butler / LIVESTRONG.COM5. Beet Chips Lemon Peel
Like most diets, you won't eat vegetables here. Fortunately, you can turn vegetables into colorful snacks by making vegetable slices. Beets are naturally rich in nitrates, and your body is converted to nitric oxide, which helps blood flow and blood pressure - something good for the heart is good for the brain. Ralph Sacco, director of neurology at the University of Miami's Miller School of Medicine, told the American Stroke Association that new research suggests that risk factors for heart disease and stroke "may also cause dementia, Alzheimer's disease, memory loss and cognitive dysfunction." For this formulation, the chip was periodically observed after the first 10 minutes to avoid burning. Pro Tip: Chew the lemon and then relax with a warm rest to encourage curling, which can make gorgeous decorations. (MIND food in this recipe: vegetables, olive oil)
Recipe and nutrition information : Beet slices with lemon peel
Credit: Jenna Butler / LIVESTRONG .COM6. Chia Pudding
Who ever thought that you could have your favorite dessert at breakfast? Well, this delicious sweet chia pudding is healthy enough to be eaten at any time of the day. Berries are the only fruits in the MIND diet that have shown promise for short-term and long-term cognitive benefits. This may be because they are rich in flavonoids, especially anthocyanins, which have antioxidant and anti-inflammatory effects. A large study found that total flavonoids, including anthocyanins, can slow the cognitive aging process by an average of two and a half years, and berries are particularly effective. (The essence of this recipe)Food: Nuts, Beans, Berries)
Recipes and Nutritional Information : Chia Pudding
Credit: Jenna Butler / LIVESTRONG.COM7. White Bean and Tomato Toast
This fast vegetarian breakfast is the perfect way to get your brain up in the morning. In a 2015 study, primary school students scored higher in all areas of testing after eating breakfast. But those who eat more whole grains score much higher in reading comprehension, verbal fluency, and mathematics. So you really can't miss this healthy guy with electronic grain toast. If you leave some remaining white beans, you can refrigerate in a closed container for up to five days. Then you can use it to make this recipe, or just use carrots, celery, cucumber or bell peppers as a simple snack. (MIND food in this recipe: whole wheat, beans, olive oil)
recipe and nutrition information : white beans and tomato toast
credit: [123 ] Jenna Butler / LIVESTRONG.COM What do you think?
Do you make these recipes, or do you already know? What can you do to keep your brain young? Share in the comments section!
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Credit: Jenna Butler / LIVESTRONG.COM
