Every year September 21 is celebrated as World Alzheimer’s Day. The day is specially dedicated to the disease to raise awareness amongst the people and address the common stigma that surrounds it. Alzheimer’s has been given the colour purple, which is why a purple crossed ribbon is used to denote it. 

Excerpts From A Study

A study by researchers at Rush University Medical Center in Chicago, shows a diet plan they developed, called the MIND diet, which may reduce the risk of developing Alzheimer's disease by as much as 53 percent.

The full form of MIND is, Mediterranean-DASH Intervention for Neurodegenerative Delay.

The study took a sample size of 900 people between the ages of 58 and 98 who filled out food questionnaires and underwent repeated neurological testing. It revealed that participants who closely followed the MIND diet, had a much higher cognitive function or mental abilities. 

Diet appears to be just one of "many factors that play into who gets the disease. People who eat this diet consistently over the years get the best protection," said nutritional epidemiologist Martha Clare Morris, PhD, the lead author of the above stated study.  

Here are some food tips which you must inculcate in your diet, to cut out the risk of developing Alzheimer's. 

Green Leafy Vegetables

alzheimers day inside

Green veggies like spinach, broccoli and kale are packed with vitamins A and C, which provide you a powerhouse of nutrition. The study found that six or more servings a week can provide the greatest benefits to your brain. 

Nuts

If you love gorging on cashews, almonds and raisins, there is some good news for you. According to the MIND diet, eating nuts at least five times a week can improve your brain function. They are full of healthy fats, fiber and antioxidants which can reduce your risk of  developing heart diseases. 

Berries

alzheimers day inside

Strawberries, cherries and blueberries are some of the fruits especially recommended in the MIND diet. They have high potency in terms of protecting the brain. The study recommends an intake of berries, at least 2 times a week. 

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Beans

Beans is one such food which is high in terms of fiber and protein, while having low calories. They not only taste delicious but also make your brain sharper. Red beans, mung beans and kidney beans are some variants you can easily inculcate in your diet. MIND diet recommends you to have beans, at least thrice a week to improve brain function. 

Olive Oil 

alzheimers day inside

Ditch your regular cooking oil right now and switch to a healthier variant. When it comes to health benefits, olive oil tops the list of oils. The researchers of the study found that those who used olive oil for cooking, saw greater protection against brain function decline with age. 

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Whole Grains

Full of fiber, vitamins and minerals, whole grains too are a part of MIND diet. You must consume grains like oats, wheat, barley or brown rice at least twice a day. 

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No matter how tempting they might be, try cutting off fried and sugary foods from your diet. Tone down the consumption of cheese and butter to minimum, as these foods can have a negative impact on your mind over time, if consumed in large quantities. 

For more such health tips and information, stay tuned to HerZindagi.com