As of 2016, the Mind diet was ranked first in the world in terms of brain protection, according to the ranking of the American magazine “US News & World Report”. At the beginning of 2017, he added to his list the first place in terms of “ease to follow” and climbed on the podium of dietary references to adopt for perfect health. So what is this gifted neuronutrition that is in the headlines across the Atlantic?
What is the Mind diet?
An ideal “healthy” diet for the brain. Mind, these are the initials of Mediterranean-Dash Intervention for Neurodegenerative Delay. Which means “Mediterranean-Dash diet to delay cognitive decline”. In practice, it combines the principles of the Mediterranean diet, hyperprotective for the heart, and the Dash diet, voted best health diet in the world for the seventh consecutive year in January 2017. Originally designed by Dr. Martha Clare Morris, epidemiologist at Rush University Medical Center (Chicago) to prevent Alzheimer’s disease, it provides the maximum amount of protective neuronutrients at any age.
Focus on the DASH diet
What are the main principles?
“We favor nine food groups that protect the brain: green leafy vegetables (salads, kale cabbage…), other vegetables (green beans, artichokes, zucchini …), olive oil, oilseeds (hazelnuts, almonds, walnuts …), fish, berries (strawberries, blueberries, raspberries …), pulses (lentils, beans …), poultry , Whole grains (oats, rice, barley, buckwheat…). And as a drink … water! », Details Raphaël Gruman. We limit red meat, butter and margarine, cheese. We avoid fried foods, highly processed industrial foods: low-end ready-made meals, catered salads with too many additives, surimi, dehydrated soup, cubed broths, freeze-dried dishes … We also avoid fast-food type meals (burger- fries and soda …), industrial processed cheese, sweets in all their forms.
Good reasons to eat whole grains
Does it make smarter?
More precisely, it provides the brain with “fuel” and materials ensuring its construction and protection. What to prevent failures due to a poor supply, which lead to memory lapses, reduced alertness, behavioral problems … “The brain represents 2% of the body’s weight, but consumes 25% of the daily intake, notes Raphaël Gruman. It has a high need for carbohydrates, proteins and good fatty acids (especially omega-3 anti-depression). It needs antioxidants, which fight against the micro-inflammations responsible forStroke (stroke). Finally, the brain is fond of polyphenols (antioxidants) which prevent the oxidation of cells by fighting against free radicals.
Does he fight against stress?
We know that a lack of omega-3, fibers, certain polyphenols or a intestinal flora disturbed facilitates depression and mood disorders. “The Mind diet provides fibers for the microbiota (intestinal flora), and amino acids which allow the constitution of our neurotransmitters, these small molecules which convey information from neuron to neuron, explains Raphaël Gruman. For example, serotonin and dopamine, promoting good mood and motivation. “
Is it easy to follow?
Yes : no need to weigh food. Another advantage: we eat as much as hunger requires it and the ingredients are easy to find … “Outside the house, no problem either: just avoid fried foods, sugary drinks and desserts, such as pastries, ice cream … ”, adds the expert. At noon, a sandwich with wholemeal bread, vegetables and tuna or chicken, a soup, plus a piece of fruit and water, it’s very “Mind”!
5 varied sandwiches for a balanced meal
8 balanced and low-fat dessert recipes
What are the most important tips?
Mental decline (Alzheimer’s or not) is reduced in people who eat leafy green vegetables at least once a day. “If you don’t eat spinach or salad … it’s time to get started”, insists Raphaël Gruman. This mental decline is already slowed in those who consume two servings of green (non-leafy) vegetables per day. So long live the green beans, zucchini, peppers! “Many studies indicate that the berry consumption (red or black), fish, olive oil … protects against brain disorders. Global food harmony is therefore necessary, without focusing on one or another miracle ingredient, ”concludes Raphaël Gruman.
MIND, instructions for use
Everything you need to know about the functioning of the brain, the nutrients to dope it, programs according to its age, exercises to strengthen its memory … “The Mind diet, the best diet in the world for the brain”, ed . Leduc.s, € 18.
Read also:
Adopting a balanced diet is not that complicated!
Eat better to live longer in good health
The 6 foods that make you smart
