A new study on the MIND Diet shows the importance of consumption of berries, like strawberries and blueberries, and green vegetables on brain health.
The long-term study showed that even when it is started later in life, middle-aged and older participants were less likely to develop Alzheimer’s and other types of dementia if they followed a diet filled with green vegetables, olive oil, whole grains and lots of berries. The new study was presented at the recent annual meeting of the American Society for Nutrition.
The MIND diet combines the Mediterranean diet with the DASH diet, which lowers blood pressure. The study found that the MIND diet results in a stronger and more consistent reduction in dementia risk than what is seen with other healthy diets.
What is a main factor for brain health in the MIND diet? Berries, especially strawberries and blueberries. “One important difference is that MIND includes berries, which have been linked to brain health,” according to the study’s lead author.
How many servings of berries make a difference? The study found consuming at least two servings per week improves brain health. Other ways to follow the MIND diet include:
- Leafy green vegetables, such as kale, spinach and broccoli: Six or more servings per week
- Other vegetables: One serving per day
- Nuts, such as almonds, walnuts and pistachios: Five or more servings per week
- Whole grains: Three or more per day
- Fish (baked, steamed or grilled): One or more servings per week
The MIND diet also limits red meat, sugar and fried foods.
This study joins decades of nutrition research which shows the significant power of produce to improve physical and mental health and increase lifespan.
The body of research on plant-rich diets underscores that no one and no group should discourage you from consuming the fruits and vegetables you enjoy and are affordable and accessible for you.
Read, learn, choose but eat more organic and conventional produce every day for better health. Both forms are safe and can be eaten with confidence.
Learn more about the safety of all produce at safefruitsandveggies.com and @safeproduce.
