Beans for Brains
Posted on May 13, 2019
Can what you eat impact your risk of developing dementia or Alzheimer’s disease? Seems plausible, right? Many foods you eat can affect your heart, your stomach and even your skin. But, your brain? Absolutely, according to a 2015 study by researchers at Rush University Medical Center in Chicago. The team at Rush developed a special diet, called the MIND diet, designed to help you boost your brain’s health by as much as 53 percent.
What Is the MIND Diet?
The MIND diet consists of several specific foods:
Green leafy vegetables. This includes things like kale, spinach, broccoli and collard greens. Why are they included? They are chock full of vitamins A and C, which can help support healthy brain cells. Recommendation: Eat six or more servings of these vegetables each week.
Vegetables. Not just dark leafy greens, the MIND diet researchers suggest that eating vegetables in general helps to support the brain. Recommendation: Eat a salad and another type of vegetable every day.
Berries. Berries are one of the best brain-boosting foods you can eat because of their antioxidant benefits, which can help to neutralize free radicals in the brain. Recommendation: Eat berries at least twice per week.
Nuts. Nuts are part of the MIND diet because they have been shown to benefit both the brain and the heart. Like berries, nuts are full of healthy fat and antioxidants. Recommendation: Eat nuts at least five times a week.
Beans. If beans are not a regular part of your diet already, they should be. Why? Beans reduce your risk of developing Alzheimer’s or dementia because they can help to keep the brain functioning and the mind and memory sharp. Recommendation: Eat a serving of beans at least three times a week.
In addition to these foods, MIND researchers also suggest eating poultry like chicken and turkey, whole grains, fish, and olive oil. Drinking wine is also recommended, but in moderation.
Foods to Avoid
MIND researchers also identified foods that can negatively affect brain health. These foods could increase the risk of developing dementia and Alzheimer’s disease. They include:
Red meat. While red meat is allowed in the MIND diet plan, how much you eat should be limited. Recommendation: Less than four servings each week.
Butter and margarine. MIND researchers suggest limiting consumption of butter and margarine to help protect the brain and the heart. Recommendation: Keep consumption to less than a tablespoon per day.
Cheese. Yes, we know you love cheese. We do, too. But it can be bad for your brain and your heart if you eat too much. Recommendation: Limit cheese consumption to once a week.
Pastries and sweet. MIND diet developers also recommend reducing pastries, sweets and sugary foods, along with fried foods and fast foods. They’re not going to do your brain or body any good.
If you’re living with Alzheimer’s disease, following the MIND diet still has benefits. Even individuals who loosely followed the diet improved their brain health by nearly 30 percent.
Individuals living with Alzheimer’s disease may also see the benefits of using personal cell therapy for boosting brain power.
Want to learn more about the power of personal cells for Alzheimer’s disease? Give Park Avenue Stem Cell a call at 917-746-7908 today.