In a previous article on the MIND Diet as prevention against Alzheimer’s disease, I mentioned a few foods to focus on. I’m back today to remind you of those foods, and tell you why they’re so interesting from a nutritional standpoint.
If you’re one of our regular readers, it won’t be the first time you read about olive oil…. And it probably won’t be the last! The benefits of olive oil have been extolled by many. Not just as part of the Mediterranean diet, but more recently as part of the MIND diet as well. We know it for its good fats and the fact eating it regularly can reduce “bad cholesterol” and increase “good cholesterol.” It now seems that eating it regularly may also help prevent Alzheimer’s disease.
Use a regular olive oil for cooking foods, and extra virgin olive oil to season your salads. Need inspiration? Here are a few recipes that should whet your appetite:
Aside from the fiber they contain, whole grain cereals also contain more vitamins and minerals than their “white” counterparts. Go for brown rice instead of white rice or “minute rice”, steel cut oats rather than instant oats, and hulled barley instead of pearl barley. Other good choices are quinoa, buckwheat, amaranth, bulgur wheat and millet.
Almonds, walnuts, pistachios, hazelnuts, cashew nuts… there’s no shortage of options. Each type confers different benefits. My tip for getting the most out of nuts? Eat a variety instead of only one or two types. You can even include them in your recipes, like these ones:
The advantage of seeds compared to nuts? Seeds can be eaten by people who are allergic to nuts! Whether they’re flax seeds, chia seeds, sunflower seeds, pumpkin seeds or other, they’re great added to your diet because of their high content of vitamins and minerals, healthy fats and fiber.