The importance of the diet MIND for the health brain
As we age, is natural preocuparnos by the health of our brain. The funciones cognitivas, the memoria and the prevention of the Alzheimer are temas that us inquietan, especially after of the 35 years. Afortunadamente, the research has shown that it that comemos can jugar a role crucial in the neuroprotección and the well-being brain. Here is where entra in juego the diet MIND, a approach alimenticio that combina it better of the diet mediterránea and the diet DASH, enfocándose in the health brain and the prevention of diseases neurodegenerativas.
¿What is the diet MIND?
The diet MIND, that means "Mediterranean-DASH Intervention for Neurodegenerative Delay", is a plan alimenticio diseñado específicamente for improve the health brain and reduce the risk of Alzheimer. This approach centra in consume foods rich in nutrients that promueven the health of the brain and in limitar those that can be perjudiciales. The diet MIND includes a variety of foods that are rich in antioxidants, fats healthy and otros nutrients essential for the function cognitiva.
Foods recomendados in the diet MIND
The diet MIND centra in include foods that have shown have effects beneficial about the health brain. Here you we present some of the foods key that you should consider include in your diet daily:
- Vegetables of hoja verde: Espinacas, kale and otras vegetables of hoja verde are ricas in nutrients that promueven the health brain.
- Bayas: The fresas, arándanos and moras are ricas in antioxidants that help a proteger the brain of the damage oxidativo.
- Berries secos: The nueces, almendras and avellanas are fuentes of fats healthy that apoyan the function brain.
- Pescado: Rico in acids fatty omega-3, the pescado is essential for maintain the health brain.
- Aceite of oliva: A source of fats healthy that has shown have effects beneficial about the memoria and the cognición.
- Grains whole: The oats, the arroz whole and the quinoa are excelentes fuentes of energy for the brain.
Benefits of the diet MIND for the health brain
The diet MIND not only is beneficiosa for the body, but that also has a impact significant in the health brain. Some of the benefits more destacados include:
- Prevention of the Alzheimer: The diet MIND has shown reduce the risk of develop Alzheimer up to in a 53% in those that the siguen estrictamente.
- Improves of the memoria: The nutrients presentes in this diet help a improve the memoria and the funciones cognitivas.
- Neuroprotección: The antioxidants and the fats healthy protegen to the brain of the damage oxidativo and the inflammation.
- Reduction of the aging brain: Foods rich in nutrients help a maintain the health brain as we age.
Dietary supplements and the diet MIND
Although the diet MIND proporciona a base sólida for the health brain, the dietary supplements can be a adición valuable for garantizar that obtengas all the nutrients necessary. The majority of the supplements not have contraindications and can take without the consent of the doctor, a less that experience any reaction adverse. Some supplements recomendados include:
- Acids fatty omega-3: Supplements of aceite of pescado can help a improve the health brain and reduce the inflammation.
- Antioxidants: Supplements of vitamin E and C can provide protection adicional contra the damage oxidativo.
- Vitamins B: Complex of vitamin B can support the function brain and improve the memoria.
Recipes and recommendations for a diet MIND
Incorporate the diet MIND in your life daily not has by what be complicado. Here you leave some recommendations and recipes that can help you a empezar:
- Ensalada of espinacas and fresas: Mezcla espinacas fresh with fresas, nueces and a aderezo of aceite of oliva for a almuerzo healthy.
- Filete of salmón to the horno: Cocina a filete of salmón with hierbas and limón for a cena rich in omega-3.
- Oats with arándanos: Prepare oats with leche of almendras and arándanos for a desayuno lleno of antioxidants.
Conclusion
The diet MIND is a approach poderoso for maintain the health brain and prevent diseases neurodegenerativas like the Alzheimer. To the incorporate foods rich in nutrients, antioxidants and fats healthy, you can improve your funciones cognitivas and proteger your brain a measure that envejeces. In addition, consider using dietary supplements for ensure that obtienes all the nutrients necessary. Always remember to follow usage recommendations and watch for any adverse reaction. With habits dietary healthy and the diet MIND, you can enjoy of a well-being brain duradero.
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