**5. Benefits of the MIND diet**

To stick to and get benefited from the MIND diet, include at least three servings of whole grains, a green leafy vegetable with one other vegetable and fruits especially berries daily, snack most days on nuts, have beans every other day,

poultry at least twice a week and fish at least once a week. Intake of the designated unhealthy foods, ghee, butter, sweets and pastries, whole fat cheese, and fried or fast food should be restricted. Food groups recommended in the MIND diet are found to boost brain health as it is a rich source of fiber and packed with all necessary nutrients like vitamin E, folate, omega-3 fatty acids, carotenoids, and flavonoids. Research shows that the MIND diet can improve brain health and a lower


*\*One serving = 1 cup raw or ½ cup cooked.*

*Source: Morris MC et al. [24], MIND diet associated with reduced incidence of Alzheimer's disease. Alzheimer's & Dementia; 2015.*

#### **Table 1.** *The MIND Diet—Foods to be included.*


*\*One serving = 3 to 5 oz.*

*Source: Morris MC et al. [24], MIND diet associated with reduced incidence of Alzheimer's disease. Alzheimer's & Dementia; 2015.*

#### **Table 2.**

*The MIND Diet—Foods to be restricted.*

likelihood of developing conditions like Alzheimer's disease, dementia, and other forms of age-related cognitive decline. Studies indicate that including certain foods on regular basis and avoiding unhealthy ones will slow brain aging by 7.5 years (**Tables 1** and **2**).
