In fact, leafy greens are a must-have when it comes to cognitive function. It might not come as a surprise to you that nutrient-rich leafy greens such as arugula, chard, collard greens, baby spinach, and kale have numerous health benefits. Fatty Fishįatty fish like herring, salmon, and tuna are rich in omega-3 fatty acids, which reduce inflammation and help build the brain’s solid matter. Other studies have claimed that senior adults who often consume extra virgin olive oil have the most promising aging index scores. Olive oil is rich in a compound known as oleocanthal which helps calm inflammatory enzymes such as COX-1. Extra Virgin Olive OilĮxtra virgin olive oil is a vital part of the Mediterranean Dash diet, and its benefits reach the brain. The Mediterranean Dash diet recommends consuming at least two portions of berries per week. Berriesīerries such as acai berries, blackberries, blueberries, raspberries, and strawberries are rich in antioxidants and good phytochemicals, which help improve brain health and overall well-being.īerries contain antioxidants known as flavonoids, solidifying the links between neurons and making it more straightforward for them to interact. You can have all kinds of beans such as black beans, cannellini beans, garbanzo beans, kidney beans, lentils, soybeans, white beans, etc. Foods You Can Eat on The Mediterranean Dash Diet BeansĪpart from being rich in protein, beans are also rich in vitamin B, which boosts brain health.

It doesn’t emphasize consuming fruits and seafood as much as the other two, with the exception of berries and salmon.Īlso, it includes wine (either white or red) because moderate consumption can boost cognitive function. The Mediterranean Dash diet is different from the two diets it draws inspiration from, Mediterranean and Dash, because of its focus on improving cognitive function. In 2015, dietary epidemiologist Martha Clare Morris and her team at Rush University came up with a list of foods that can boost overall brain health and lower the risk of Alzheimer’s.Īll the foods recommended for this diet are rich in compounds proven to nourish and protect the brain. It comprises foods that can help boost brain health and reduce the symptoms of Alzheimer’s disease. The Mediterranean Dash diet is based on two diets, Mediterranean and Dash. Still, there is a lot of evidence backing up the fact that this diet can help reduce the symptoms of Alzheimer’s disease.

There is no evidence to back the Mediterranean Dash diet reversing the symptoms of Alzheimer’s disease. In fact, this disease is the sixth-leading cause of death in the US, with roughly one in three senior adults succumbing due to it. Alzheimer’s disease is an overwhelming and progressive neurodegenerative condition that causes confusion and memory loss.Īccording to the ALZ (Alzheimer’s Association), this disease affects over 5 million people in the US alone, and its most common form is dementia.

Dash diet sample menu