Modern people are busy with work every day but they often feel lack of energy, lack of concentration, affecting work efficiency.
Nutritionists recommend the MIND diet, which includes 10 brain-boosting foods that help create positive energy, improve work efficiency, avoid mental fatigue, and reduce the incidence of dementia.
The MIND diet can not only reduce the risk of heart disease and stroke, but also significantly reduce the incidence of Alzheimer’s disease and improve long-term brain health.
What are the MIND and DASH diets?
Have you ever been in a state of losing energy, being under a lot of pressure, being overloaded with work and unable to meet the needs of life? Experienced Taiwanese (Chinese) nutritionist Liu Di Li said that office workers can improve their concentration and work performance by adjusting their diet, including eating foods rich in nutrients that are beneficial for the brain.
Expert Liu Di Li especially recommends that everyone, especially office workers, apply the MIND diet, which is a dietary method that combines the Mediterranean diet and the DASH diet, which can not only reduce the risk of cardiovascular disease and stroke, but also significantly reduce the incidence of Alzheimer’s disease (the cause of dementia in the elderly) and improve brain health in the long term.
Expert Luu Di Ly further explains the DASH diet as follows: DASH (short for Dietary Approaches to Stop Hypertension) is a healthy diet designed to help treat or prevent high blood pressure.
In addition, the DASH diet encourages reducing salt intake and eating foods rich in nutrients that help lower blood pressure such as potassium, calcium and magnesium… including fruits, green vegetables, beans, nuts, whole grains, fish, poultry and low-fat dairy…
The staple foods of the MIND diet include: whole grains, non-green vegetables, green vegetables, poultry, fish, red wine, nuts, beans, berries and olive oil 10 other brain-boosting foods that help prevent dementia.
Olive oil as a substitute for cooking oil
Nutritionist Liu Di Li said that olive oil can be used to replace other oils in daily cooking.
People should consume at least 3 servings of whole grains, about 80% brown rice or 9 tablespoons of oatmeal every day is a very good choice.
Eat more green vegetables and berries
When it comes to choosing vegetables, expert Liu Di Li emphasized that eating more green vegetables and eating at least 6 servings per week, equivalent to about 3 to 4 cups of rice, such as sweet potato leaves, broccoli, spinach, kale and kale… will be very good for health.
For fruits, people should pay attention to eating more berries such as blueberries, strawberries, raspberries… Should eat at least 2 cups of rice per week.
Main sources of protein
Regarding protein intake, expert Liu Di Li recommends using beans, poultry including chicken, duck, goose or turkey and fish as the main sources of protein.
In addition, nuts are also an important part of the MIND diet, people should eat at least 5 servings of nuts per week, equivalent to about 5 tablespoons.
For those who have a habit of drinking alcohol, expert Liu Di Li reminds that the amount of red wine should not exceed 1 glass of 240ml per day.
Foods that office workers should limit eating
In addition to consuming foods that are beneficial for the brain, expert Liu Di Li also reminds everyone, especially office workers, to limit eating 5 types of unhealthy foods, including animal butter and artificial butter (solid fat), cheese, cakes and fast food, fried foods and red meat. People should reduce the amount of these foods as much as possible for their health.
Expert Liu Di Li added that the MIND diet is rich in fiber, vitamins A, E, K, B complex vitamins, minerals, high-quality protein and phytochemicals, which can improve the body’s antioxidant function and help reduce inflammation.
Incorporating these brain-protecting foods into your daily diet will not only make your brain healthier, but also improve your clarity of thinking, thereby improving your ability to concentrate and react, significantly improving your work efficiency.
