MIND diet recipes promote overall brain health and are a combination of Mediterranean and Dash diet plans. Read on to find out what meals you can make using brain-healthy foods!
In this article:
Foods You Can Use to Cook Tasty Mind Diet Recipes
5 Foods for MIND Diet
1. Red Meat
What makes red meat a good addition to your MIND diet plan is it’s rich in creatine and carnosine.
Meanwhile, carnosine is a chain of amino acids that athletes add to their diets when they want to pack on mass. But a study published in 2019 shows potential as results claim that patients with brain-related diseases respond well to carnosine treatment.
Some good red meat options to add to your diet include beef, pork, goat, and venison.
Beans are an excellent source of carbs, protein, and fiber. These are all important vitamins and nutrients for brain function.
Firstly, protein helps the brain transmit signals and messages throughout the body. This keeps your brain sharp and alert at all times.
Fiber, on the other hand, is said to prevent age-related brain inflammation. In turn, this reduces your susceptibility to memory loss diseases as well.
Lastly, the brain needs carbs to function. It sources energy from glucose, so if you’re not consuming enough carbs, your brain’s processing speed might get compromised.
The MIND diet recommends adding beans to your meals at least three times every week.
Free-radical damage can affect the way your brain functions. In worse cases, the effects can lead to inflammation and memory loss complications.
Luckily, you can combat the effects of these harmful compounds with the rich antioxidants found in berries! Eating just a handful of these two to three times a week will already give you a good amount of antioxidants.
Studies also show that berries can help improve brain and neuron signaling. A healthy pathway between your brain and other body parts is important for your system to remain healthy.
Try eating fatty fishes such as sardines, lake trout, herring, mackerel, and tuna at least once a week. Their high omega-3 fatty acid levels make them a solid addition to your MIND diet.
Getting enough omega-3 fatty acids is important to keep your brain functioning properly. These healthy fats protect your brain cells and improve cell structure by wrapping every neuron in a protective coat of membrane.
Neuron Definition: Cells that transmit information to and from the brain
5. Whole Grains
One of the most important diet changes you need to make is shifting from refined grains to whole grains. These are loaded with various vitamins, minerals, and nutrients that’ll keep your entire body healthy.
What makes them so important is their high B vitamin content. These act as powerful anti-inflammatory agents that can ease all kinds of swelling, even ones that occur in the brain.
The reduced swelling can help improve your brain function and strengthen resistance against memory loss diseases such as Alzheimer’s and dementia.
The MIND diet suggests adding whole grain options to your meals three times a day.
3 Delicious MIND Diet Recipes to Try
1. Strawberry, Arugula, and Avocado Flatbread
- 2 Tbsp balsamic vinegar
- 1 tsp Dijon mustard
- 2 Tbsp extra-virgin olive oil
- 2 Tbsp parmesan cheese, grated
- 5 strawberries, washed and diced
- 2 large whole-grain flatbreads
- ½ large ripe avocado, cubed
- 2 cups arugula, washed and dried
- Black pepper
- Preheat the grill to 400°F.
- Mix the salt, pepper, mustard, vinegar, and oil in a small bowl.
- Then, take a small brush, dip it in the vinegar mixture, and use it to coat the strawberry slices.
- Grill the strawberries for one minute each side. Set aside.
- Heat the flatbread on the grill for 30 seconds each side.
- Coat the flatbread in arugula, add in the strawberries and avocado cubes, sprinkle with cheese, and then season with some more of your vinegar mixture.
- Serve and enjoy!
2. Gluten-Free Ramen Noodles
- 2 tsp sesame seeds, toasted
- 1 cup Swiss chard, rinsed and chopped
- 1 pack millet and brown rice ramen noodle cake
- 2 tsp freshly squeezed lemon juice
- 1/4 cup carrots, sliced thinly
- 1 large garlic clove, minced
- 1/2 cup artichokes hearts, diced
- 1 Tbsp sesame oil
- 1 Tbsp low-sodium soy sauce
- Cook the ramen cake in boiling water for about three to five minutes. Make sure to stir with a fork every now and then to separate the noodles from each other.
- Drain the noodles and then transfer to a large bowl. Then, mix in the carrots, artichokes, chard, garlic, lemon juice, soy sauce, and sesame oil.
- Serve in two bowls and enjoy!
3. Grilled Meat, Fish, and Veggie Platter
- 1 Tbsp rice vinegar
- ½ tsp kosher salt
- 1 large zucchini, sliced
- 2 Tbsp chopped fresh oregano
- 1 Tbsp olive oil
- 1 eggplant, peeled and sliced
- 4 slices salmon
- 1 bell pepper, sliced
- 2 slabs steak
- 1 bunch asparagus, ends trimmed
- Whisk the oregano, vinegar, salt, and olive oil in a large bowl. Mix until the ingredients combine.
- Submerge the veggies in the bowl and mix to coat each slice in the marinade. Set aside.
- Heat your grill or pan and start grilling the fish and steak. You can cook them in any order you want. Just make sure to use separate grills.
- Once you’re done, grill the veggies for four to five minutes until they turn tender.
- Serve in a large platter and enjoy!
Note: Adapting a healthy Alzheimer’s diet is simply one of the many things you can do to beat age-related memory loss. Overall, the best way to prevent Alzheimer’s is to lead a healthy lifestyle. Sleep well, exercise often, and learn to manage your stress.
Challenge yourself to come up with a new meal every one or two weeks so you don’t get stuck eating the same food every day. Creativity will give you the motivation and excitement you need to stick to your new diet plan.
But make sure to limit your options to Mediterranean style dishes that help regulate hypertension, boost brain function, and promote overall heart health. Remember: MIND diet recipes do not use refined grains, fried foods, and excessively fatty junk.
Would you consider cooking these MIND diet recipes? Tell us why or why not in the comments section below!