Irregular eating habits invite various diseases into the body. Problems like diabetes, cholesterol, and fatty liver take hold. Apart from these lifestyle diseases, you can also suffer from dementia solely due to bad dietary habits. Multiple studies have shown that if 10% of your daily diet consists of processed foods, the risk of dementia increases by 25%. Particularly, the risk of Alzheimer's disease increases. However, you can also reduce the risk of dementia through proper eating habits.
Also Read | Black spots on onion skin: Is it safe to eat them?
What type of diet is capable of preventing dementia?
The Mediterranean-DASH Intervention for Neurodegenerative Delay or MIND Diet helps reduce the risk of dementia and Alzheimer's. The MIND Diet has been created by combining the Mediterranean diet and the DASH diet. Research says that brain health depends on regular dietary habits. Therefore, just as eating processed foods increases the risk of Alzheimer's, diseases can also be prevented with the MIND Diet.
How does the MIND Diet reduce the risk of dementia?
1) The MIND Diet contains antioxidants and omega-3 fatty acids. This type of dietary habit mainly reduces chronic inflammation and protects brain cells.
2) The MIND Diet keeps blood pressure and cholesterol levels normal. It also reduces the risk of stroke. As a result, blood circulation to the brain remains active.
3) The MIND Diet is capable of reducing the risk of Alzheimer's by up to 50 per cent. The MIND Diet improves the health of the part of the brain that holds memory.
What foods are included in the MIND Diet?
1) All vegetables and fruits that are beneficial for brain health. Particularly, red and orange colored vegetables and fruits reduce the risk of dementia. Therefore, include sweet potatoes, tomatoes, ripe papaya, bell peppers, and various leafy greens in your diet.
2) Include fruits rich in antioxidants like blueberries, strawberries, Indian gooseberry, and blackberries in your meals. Antioxidants and flavonoids prevent cell damage.
3) Definitely include fish in your daily meals. Fish contains omega-3 fatty acids, which help reduce inflammation and improve memory.
4) Also include various types of nuts, seeds, and pulses in your daily diet. These contain components like omega-3 fatty acids, vitamin E, vitamin B complex, magnesium, and zinc, which are essential for brain health.
Also Read | Garlic for hair growth? Here's what scientific research actually says
5) You must also eat whole grains daily. Whole grains are excellent for preventing the risk of dementia and maintaining brain health.
What foods should you avoid?
1) Red meat
2) Excessively oily and spicy foods
3) Foods made with refined flour
4) Fried foods
5) Foods and beverages with added sugar
