Alimentación – Cultivamente

NUTRITION FOR YOUR BRAIN

What we eat has an impact on our body and brain. Antioxidants and low-fat foods are healthy for our minds. There is a diet called MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) that has shown benefits for the brain in people who consistently include and avoid the following foods in their daily routines.

Foods You Should Consume

Consistently throughout your week to care for your brain.

o1

Leafy green vegetables

Examples: lettuce, spinach, broccoli, among others. Consume at least six servings (six cups) per week.

o2

Other vegetables

Examples: tomato, beets, bell pepper, carrot. Consume at least one serving (one cup) per day.

o3

Red fruits

Examples: strawberries, blackberries, cherries, blueberries. Consume at least two servings (two cups) per week (berries).

o4

Whole grains

Ejemplo harina integral, avena integral, arroz integral, pan integral. Consumir por lo menos tres porciones (tres tazas pequeñas) al día.

o5

Poultry

Examples: chicken and turkey. Consume at least two portions (about the size of a palm) per week, grilled or boiled (not fried).

o6

Legumes

Examples: lentils, chickpeas, beans, and fava beans. Consume at least three servings (three cups) per week.

o7

Dried fruits

Examples: peanuts, walnuts, almonds, and raisins. Consume at least five servings (five handfuls) per week.

o8

Wine

It is recommended to drink one glass of wine per day. However, avoid excessive drinking.

o9

Olive oil

Use olive oil as the main source of oil for cooking or seasoning meals.

10 Fish

Consume at least one portion (about the size of a palm) per week, grilled, boiled, or as ceviche (not fried).

11 Drink water

It is recommended to drink plenty of water. You can flavor your water with slices of fruit or berries.

A balanced diet not only nourishes the present but also strengthens the mind to prevent Alzheimer’s in the future.

Take your brain care test in just a few steps

Foods You Should Avoid

to care for your brain

Red meats and products such as red deli meats

Examples: pork ham, salami, among others. It is recommended to avoid these foods or consume less than four servings per week.

Salt and sodium

It is recommended to minimize salt intake (less than one and a half teaspoons per day) and avoid foods labeled as high in sodium.

Sweets and sugars

It is recommended to minimize sugar intake and eat no more than five small pieces of sweets (e.g., pastries) per week. Avoid consuming sugary drinks and sodas.

Cheese

Less than one cup per week is recommended.

Butter and margarine

Less than one tablespoon per day is recommended.

Fast food

Examples: hot dogs, french fries, among others. It is recommended to eat fast food less than once a week.

Fried food

Avoid any type of fried food. Ideally, less than once a week.