🥦 Green Leafy Vegetables
Spinach, kale, and collards are some vegetables full of folate and antioxidants that are believed to protect the brain and improve memory and cognitive performance.
🍓 Berries
Flavonoids in blueberries and strawberries are the reason why these berries can alleviate the oxidative stress and inflammation in the brain supporting long-term brain health and memory retention.
🍞 Whole Grains
Oatmeal, quinoa, and brown rice are rich in fiber and B vitamins, which help so that the blood sugar level is properly controlled and consequently, the brain function has a steady energy supply.
🐟 Fatty Fish
Salmon, sardines, and mackerel are among the fish that are the richest sources of omega-3 fatty acids that due to their excellent neuroprotective and anti-Alzheimer's properties, they are recommended for aging brains.
🌰 Nuts
Almonds, walnuts, and pistachios are the best sources of healthy fat, vitamin E, and antioxidants that together will keep your mind sharp and your neurons healthy throughout life.
🍗 Poultry
Chicken and turkey are the mains sources of lean protein and B vitamins, which together influence neurotransmitters' precursor's production and support healthy brain metabolism.
🫒 Olive Oil
Olive oil, a main fat source of the MIND diet, has monounsaturated fats and polyphenols that lower inflammation and enhance cognition, therefore, it can be considered a key fat source of the MIND diet.