Mind Diet While Living in Pakistan - FoodNama

Mind Diet While Living in Pakistan

Does dementia run in your family genes? Are you worried that with age, you will start losing brain function? If so, this article is for you. Mind Diet is designed especially for people who want to prevent dementia. It is a combination of two very famous diets i.e., the Dash diet and the Mediterranean diet that focuses on creating a pattern that is beneficial specifically for brain health.

What exactly is the MIND Diet?

MIND is an acronym for Mediterranean-DASH Intervention for Neurodegenerative Delay. Often as people get older, they experience a decline in functionality of their brain and experience dementia. MIND diet claims to reduce the chances of the two. It is a combination of two famous diets, i.e., Dash diet (aimed at reducing hypertension) and Mediterranean diet.

Experts in the field believe that these two diets are among the healthiest diets available. Not only do these two play a role in improving brain health, but they also play a role in reducing the chances of heart-related diseases, diabetes, and blood pressure.

Nutritionists wanted to make a diet that incorporates aspects from both these diets. For this reason, they experimented and created a diet that combines food choices from both these diets.

For instance, it is recommended to increase your intake of fruit in both these diets. Although there is no exact correlation between eating fruits and improved brain function, studies do show that eating berries can help in improving brain functionality.

Thus, the diet focuses on eating berries more than it emphasizes consuming fruits.

What Food Options do you have?

MIND diet encourages you to consume the following food items:


It is recommended that you consume at least 5 servings of nuts or maybe more each week. Although experts haven’t specified what type to include, it is best that you eat all types so that you get all the nutritional benefits from various kinds.


When it comes to veggies, try to consume six servings or more per week. This will include spinach, salads, cooked greens, and kale. While you are consuming veggies, it is also recommended that you eat other vegetables other than the leafy greens as well. You can consume non-starchy ones because they are low on calories and high on nutrients.

Olive Oil:

Try to replace your regular cooking oil with olive oil. It is very healthy and is also low in calories.


Try to eat berries at least two times a week. Experts emphasize eating strawberries but you can also eat blackberries, raspberries, and blueberries for they have several antioxidant benefits.


Try to incorporate fish into your diet at least once a week. Choose fish that is high in omega-3 fatty acids like sardines, tuna, trout, and salmon, etc.


Try to include beans in your diet at least 4 times a week. This may include all types of beans, soybeans, and lentils.


Try to have chicken at least 2 times a week. Note: Fried chicken isn’t recommended at all.

Whole grains:

Oatmeal, brown rice, quinoa, whole wheat bread, and whole wheat pasta are recommended on a daily basis. Try to have them in three different servings daily.

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