Diet for the brain: 5 most intelligent products for the intelligence, thinking and memory

New MIND power system is literally translated as "diet for the mind, thinking and intelligence. " It combines the best of what is given 2 popular diets - the famous Mediterranean diet and the DASH (designed for people with cardiovascular disease). What is its essence?

diet principles for the brain

Diet provides the division of products into groups, 10 of which are useful for the brain, and 5 - are harmful. The list of useful were:

• whole grains (breads, cereals from whole grains). The day should eat 3 servings of such products (1 - a fist-sized).
• leafy vegetables and sprouts of all kinds (at least portions of each day)
• nuts (any handful as a snack)
• pulse
• berries
• vegetable oil
• a fish
• white meat.

The fish is better to choose oil-rich and have it at least 1 time per week. Breast of chicken or turkey - 2 times a week. A couple of times a glass of dry red wine you can drink a week.

Which products are harmful to the brain

The list of harmful foods for the brain:

• red meat,
• any fried food and fast food,
• cheeses,
• butter and margarine,
• sweet dairy products and sweets, including cakes.
• food from this list are encouraged to eat as little as possible.

Cheese - not more than 1 time per week, butter - no more than 1 tablespoon. l. in a day. It would seem that everything is simple. And the effect on this awesome!

Studies have shown that MIND diet reduces the risk of developing Alzheimer's disease by 53%. Very good results can be achieved, even if you stick to this diet only in general terms, - the risk is reduced by 35%.

Diet for the brain: 5 most intelligent products for the intelligence, thinking and memory / pixabay.com

And how much water to drink

One of the conditions MIND diet - reducing caloric intake. 1 times a week is recommended to arrange fasting day - eat no more than 500 calories. Or 3-4 times a week to give up one of the meals. In addition, you need to drink more water (at least 2 liters per day). water shortage violates the most important to the brain substance and degrades its performance.

What you need to mind?

More greens, vegetables and fish. So prepare a green salad, and fish baked with tomatoes, according to our recipes.

Green Brain Salad

Ingredients:

• 200 g of green peas
• 200 g of spinach
• 20 g of fresh mint leaves
• 200 g of feta cheese

Preparation: Boil peas until tender. Drain and cool. Place the spinach in a bowl, add the peas, crushed mint leaves, feta and mix. Sprinkle with lemon juice and vegetable oil. Add sea salt and pepper.

Fish baked with tomatoes

Ingredients:

• 800 g of fish any
• 1 onion
• 2 tomatoes
• 1 lemon
• vegetable oil

Preparation: Clean the fish, sprinkle with salt and pepper, sprinkle with lemon juice. Leave to marinate for 15 minutes. Tomatoes cut into slices, onion - rings. Put the tomatoes and onion in a greased baking tin. Top with fish and fields oil and lemon juice. Bake for 30 minutes. Serve sprinkled with chopped parsley.

Also you will be interested to read this: rice diet: 3 days minus 3 kg - it is real!