Chances are you’ve heard that consuming foods rich in Omega-3 can offer you multiple health benefits. But have you ever wondered why it’s beneficial to our bodies?

Dr Rahul Jandial, a world-renowned brain surgeon and neuroscientist, revealed just how.

"We understand the concept that not all fats are bad," Jandial explains. "Some fats are bad. Those are the ones that you can see after cooking bacon, they look like cake in your frying pan, the stuff that turns into gunk.”

"The fats that aren't bad are the ones that stay liquid."

This concept also applies to the inside of our brains, which is where the ‘very unique’ Omega-3 fats come in.

Why Omega-3 is good for your brain. Image Credit: Nutra Ingredients​

"The brain is filled with 100 billion neurons, with tentacles that are sparking electricity at each other," Dr Jandial detailed. "Those tentacles, much like the wires that feed your computer, are wrapped in insulation and that insulation for your brain tentacles, for your neurons, are omega three fats. It's that simple."

So, the better the insulation is, the faster the neurons and our brains can function.

"The brain is actually quite fatty and it's the insulation that can increase the speed of communication between the 100-ish billion neurons sparking electricity," Dr Jandial added.

"That's my deep science analysis of food in the brain."

This explains why the ‘MIND’ diet which stands for Mediterranean-DASH Intervention for Neurodegenerative Delay is considered ideal for brain health.

It combines elements of a regular Mediterranean diet with ‘DASH’ (short for Dietary Approaches to Stop Hypertension) for a healthy, well-functioning brain.

“The MIND diet aims to reduce dementia and the decline in brain health that often occurs as people get older.” Healthline wrote on their website.

“Many experts regard the Mediterranean and DASH diets as some of the healthiest. Research has shown that it can lower blood pressure and reduce the risk of heart disease, diabetes and several other diseases.”

The MIND diet was first developed by a group of researchers from Chicago's Rush University, who have successfully proved its long-term neuroprotective benefits among populations in the US.

And Dr Jandial encourages everyone to give it a shot.

Dr Rahul Jandial is a world-renowned brain surgeon. Image Credit: The Telegraph​

"It's what you should eat to keep your heart arteries open, your brain arteries open, your brain flesh irrigated, and dementia at bay," he says. "It's mostly plants and fatty fish like anchovies, oysters, and salmon.”

"And if you're vegan like I am, then you can have chia seeds, spinach, and many other leafy green vegetables that provide you with protein."

Walnuts are also a great food item to reach out for, says Jandial, as they contain more Omega-3 than peanuts.

And if you’re a wine enthusiast like we are, we’ve got even better news for you, as Dr Jandial believes that it’s healthy to indulge in a glass of red wine occasionally.

"Red wine is also good as it is basically grape juice if you take the alcohol concept out of it."

Here are ten foods to eat on the MIND diet:

1. Green, leafy vegetables - Try to consume six or more servings every week. This includes kale, spinach, cooked greens, and salads.

2. All other vegetables - Don’t forget to include other varieties of vegetables in addition to the green leafy vegetables. It is best to opt for non-starchy vegetables as they contain plenty of nutrients and only a low amount of calories.

3. Berries - Eat berries at least once per week. Blueberries, raspberries, and blackberries have great antioxidant benefits.

4. Nuts - Incorporate more nuts into your diet as they are packed with nutrients!

5. Olive oil - Switch to using olive oil when cooking your meals.

Food items in the MIND diet. Image Credit: SelfDecode Health​

6. Whole grains - This includes oatmeal, quinoa, brown rice, whole-wheat pasta and 100% whole-wheat bread.

7. Fish - Make sure you eat fish at least once every week. Fatty fish such as salmon, sardines, trout, tuna, and mackerel have high amounts of omega-3 fatty acids.

8. Beans - All types of beans including lentils and soybeans are a wonderful source of protein.

9. Poultry - If you’re thinking of fried chicken, we’re sorry to say that it’s not encouraged on the MIND diet. But roasted turkey or chicken is incredibly delicious and healthy for you.

10. Wine: Both red and white wine may benefit the brain. In fact, research focused on the red wine compound resveratrol, found that it may help protect against Alzheimer’s disease – but don’t get carried away! It’s best to limit your red wine consumption to not more than a glass daily.

Now that’s how you keep your brain in tip-top condition. What are your thoughts on this article? Share them with us in the comments!

Learn more about the MIND diet by watching the video below:

Video Credit: Mayo Clinic​

 

[Ricci]

We all know what we SHOULD be eating, however, real life sometimes gets in the way!!