**6.6 Whole grains**

Whole grains are the richest source of protein, fiber, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium). A regular diet rich in whole grains reduces the risk of heart disease, type 2 diabetes, obesity, and some types of cancer. Naturally, whole grains are rich in amino acids, especially tryptophan, which

#### *MIND Diet DOI: http://dx.doi.org/10.5772/intechopen.104463*

is vital for serotonin and melatonin production. Serotonin is the "feel-good hormone," which improves mood, relaxes the brain and body, whereas melatonin helps to establish and maintain stable sleep cycles. The dietary pattern with a higher intake of red meat, processed meat, peas, legumes, fried foods, and a lower intake of whole grains was related to higher inflammatory markers and accelerated cognitive decline in elderly people [28].
