DIET and nutrition
Several studies have show the brain longevity benefits of the Mediterranean diet. In a study of people 65 or older, the Mediterranean diet was associated with lowered rates of MCI (Mild Cognitive Impairment), and those with MCI were 48% less likely to progress to dementia.
In addition to adhering to a Mediterranean style diet, you may need to consider supplementation to ensure proper consumption of the necessary vitamins, minerals, and other nutrients necessary for brain health.
Between 1963 and 2000, the vitamin C content in spinach dropped by 45%. Since 1975, the calcium in broccoli has fallen by 50%, and the iron in watercress has fallen by 90%.
The MIND diet is a combination of the Mediterranean diet and the DASH diet with a focus on brain health. Additional information can be found below.
What is the Mediterranean diet?
There's no single definition of the Mediterranean diet, but there is a general pattern of eating which is consistent with Mediterranean regions including:
High intake of vegetables, fruits, beans, nuts, seeds and unrefined grains
High intake of extra virgin olive oil
Moderate intake of fish
Moderate intake of dairy
Moderate intake of meat, poultry and eggs
Moderate wine intake with meals