Dietary approach to stop hypertension

The relationship between food and brain function is significant, as certain food sensitivities can cause symptoms like fatigue, brain fog, difficulty in concentration, restlessness and anxiety, and unstable emotions. To protect brain health, it is important to consume beneficial nutrients that have antioxidant and anti-inflammatory properties. Such nutrients include vitamin C, vitamin E, polyphenols, curcumin, and omega-3 fatty acids.

Two healthy diets that have been suggested by dietitians to improve brain health are the DASH and MIND diets. The DASH diet, which stands for Dietary Approach to Stop Hypertension, emphasizes the consumption of fruits, vegetables, whole grain, lean protein, and low-fat dairy products. On the other hand, the MIND diet, which stands for Mediterranean-Dash Intervention for Neurodegenerative Delay, focuses on the consumption of whole grains, olive oil, red wine, fruits, vegetables, beans, nuts, herbs and spices, and marine proteins.

The daily recommended portions for the DASH diet include 6 servings of grains, 3-4 servings of vegetables, 4 servings of fruits, 2-3 servings of low-fat or fat-free dairy, 4 ounces or less of lean meat, poultry or fish, 2 servings of fat/oils, and a daily sodium intake of 2300 milligrams or less. The weekly recommended portions include 3-4 servings of nuts, seeds, and legumes and 3 servings or less of sweets and added sugar.

For the MIND diet, it is recommended to consume 3 servings of whole grains, 1 serving of dark green vegetables, 1 serving of other vegetables, at least 3 grams of nuts, 140ml of red wine, less than 1 teaspoon of cream or margarine, and 2 servings of berries, 1 serving of fish, and 2 servings of poultry in a week. It is also recommended to limit the consumption of fried or fast food to less than once a week, and bake and sweets to less than five times a week.

In conclusion, consuming a healthy diet that includes antioxidant and anti-inflammatory nutrients can reduce the risk factors for Alzheimer’s disease and improve brain health.

Review questions:

• What are the recommended diets for preventing Alzheimer’s disease?
• What are the key nutrients that are beneficial for brain health?
• What are the similarities and differences between the DASH and MIND diets?