The 10 Core Components
🥜 Nuts – A daily handful provides healthy fats and vitamin E, supporting brain health.
🍷 Wine in Moderation – One glass a day (optional) may reduce inflammation and improve circulation.
🌾 Whole Grains – Oats, quinoa, and brown rice stabilize blood sugar, fueling the brain consistently.
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The MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) Diet combines the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets, emphasizing brain-healthy foods like leafy greens, berries, nuts, whole grains, and fish while limiting butter, cheese, and sweets. Evidence shows it reduces Alzheimer’s risk by up to 53%, supports cognitive function, and promotes overall health through antioxidant-rich, anti-inflammatory foods. Easy to follow and sustainable.
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Similar ideas to The 10 Core Components
Key components of the Mediterranean diet
- Eating of primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts
- Replacing butter with healthy fats such as olive oil and canola oil
- Using herbs and spices instead of salt to flavor foods
- Limiting red meat
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