Science has already proven that food plays a significant role in the occurrence of Alzheimer’s disease. Some foods are therefore to be preferred and others are to be avoided. To have a well-protected brain, you have to feed it well “, confirms the Alzheimer Foundation.
A diet has been identified by many studies scientists as the ideal way to eat to prevent this neurodegenerative disease. It’s about MIND diet. Combining the Cretan diet and DASHthe MIND diet (for Mediterranean-Dash Intervention of Neurodegenerative Delay) involves the consumption of foods rich in vitamins B6, B9 and B12. It allows you to fill up on fresh fruits and vegetables, whole grains and foods rich in antioxidants, known to slow down brain aging.
” It has now been proven that by having good food hygiene and suitable physical activity, we allow our body to function well and avoid certain pathologies. But what remains more confidential is that the maintenance of our brain also goes through a specific diet », Reports Raphael Grumannutritionist and author of Mind diet – The world’s best diet for the brain (ed. Leduc.s).
According to researchers from the Rush University Medical Center (Chigago, USA) the MIND diet would prevent dementia and reduce the risk of developing Alzheimer’s disease in nearly 53% of cases.
To lead it, bet on foods rich in vitamins B6, B9, and B12 such as green and leafy vegetables, berries, products rich in omega-3, whole grains, legumes, fish, oil olive oil, cheese and wholemeal bread.
Raphaël Gruman offers us a menu day to implement the MIND diet. Obviously, following this diet for a single day will not be enough to protect you against Alzheimer’s. If you really want to pamper your brain, the MIND diet should be followed regularly.
For breakfast: Quinoa porridge with raisins
Put 40 g of quinoa in a saucepan with 20 cl of semi-skimmed milk. Bring to a simmer and cook for 15 minutes over low heat. Remove from heat, add 1 tbsp. at s. raisins and leave to swell for 15 minutes, covered. Incorporate 1 pinch of cinnamon, the slivers of a shelled walnut and serve warm.
A recipe for lunch: Broccoli gratin with buckwheat
Steam 2 handfuls of broccoli, about 15 minutes, until tender. Dissolve 25 g of cornstarch with a little cold milk (taken from 25 cl) in a salad bowl. Bring the rest of the milk to a boil. As soon as it simmers, pour over the cornstarch mixture while whisking. Pour back into the saucepan and thicken over low heat, stirring constantly. When the sauce has taken on the desired texture, remove from the heat, add 2 tbsp. at s. of kasha, pepper and mix. Pour over the broccoli florets.
For dinner: Cod with crushed tomato, brown rice
Steam 1 cod fillet for about 12 minutes, and brown rice in boiling water, according to the packet instructions. Drain. Cut 1 tomato into small dice, add 1 tbsp. at s. chopped coriander, a dash of lemon juice and a little pepper or Espelette pepper. Serve the crushed on the cod and accompany with rice.
