Following a nutrient-dense eating plan, such as the Mediterranean diet, in early adulthood may help prevent mental decline decades later.
A new study published in the online journal Neurology found that consuming a diet comprised primarily of fruits, vegetables, fatty fish and nuts is associated with better cognition in middle age.
Individuals who eat a MedDiet have been shown to accumulate less beta-amyloid, a protein associated with Alzheimer’s disease and dementia, compared to those eating a typical Western Diet.- Brian Bender, certified nutritionist and biomedical engineer
“Our findings indicate that maintaining good dietary practices throughout adulthood can help to preserve brain health at midlife” said study author Claire T McEvoy of Queen’s University Belfast in Northern Ireland.
Participants consisted of 2,621 adults with an average age of 25 at the study’s onset. They provided information about their diet at the beginning of the investigation, as well as seven and 20 years later. Their cognition was tested twice: once at age 50 and again at age 55.
See Also:Olive Oil Health NewsFor each diet, the participants were assigned to low‑, medium- or high-adherence groups, depending on how closely their food intake resembled three heart-healthy eating plans. These included the Mediterranean diet (MedDiet), the Dietary Approaches to Stop Hypertension (DASH) diet, and the A Priori Diet Quality Score [APDQS] diet:
Results showed an association with preservation of cognition with the MedDiet and the APDQS diet. Participants with high adherence to the MedDiet had a 46 percent lower likelihood of poor thinking skills than those with low adherence.
Those with high adherence to the APDQS diet showed a 52 percent decreased risk of poor thinking skills compared to those with low adherence. Large differences were seen in fruit and vegetable consumption between the high- and low-adherence groups. The findings were adjusted for factors that can influence cognition such as smoking, level of education and physical activity.
It was not clear why the DASH diet was not tied to a cognitive advantage, but McEvoy speculated one factor might be alcohol.
“One possibility is that DASH does not consider moderate alcohol intake as part of the dietary pattern, whereas the other two diets do,” McEvoy said. “It’s possible that moderate alcohol consumption as part of a healthy diet could be important for brain health in middle age, but further research is needed to confirm these findings.”
Additional studies are needed to identify exact combinations of foods and nutrients that promote optimal cognitive health throughout life. In the meantime, McEvoy recommends following the MedDiet or APDQS diet to protect against mental decline.
“While we don’t yet know the ideal dietary pattern for brain health, changing to a heart-healthy diet could be a relatively easy and effective way to reduce the risk for developing problems with thinking and memory as we age,” she said.
Brian Bender, a certified nutritionist, biomedical engineer and a cofounder of Intake, told Olive Oil Times how heart-healthy diets, such as the MedDiet, may protect against mental decline.
“Individuals who eat a MedDiet have been shown to accumulate less beta-amyloid, a protein associated with Alzheimer’s disease and dementia, compared to those eating a typical Western Diet,” he said. “One theory for how a MedDiet may do this relates to a protein called ApoE, which typically binds to beta-amyloid and shuttles it out of the brain.”
“However, individuals who eat a Western Diet produce less ApoE compared to those on a MedDiet,” he added. “Thus, the high intake of fruits, vegetables and legumes, along with healthy fat from olive oil, nuts and oily fish appear to help the brain ward off beta-amyloid buildup that is associated with cognitive decline.”
More articles on: Mediterranean diet, health, olive oil health
Aug. 31, 2023
Higher Consumption of Polyphenols Linked to Lower Risk of Contracting Covid-19
Healthy adults who consumed phenols and plant sterols, some of which are present in olive oil, were less likely to contract Covid-19.
Nov. 14, 2023
Mediterranean Diet Linked to Improved Outcomes in Liver Disease Patients
Following the Mediterranean diet for one year improved the symptoms of non-alcoholic fatty liver disease in obese patients over the age of 60.
Apr. 23, 2024
Study Reveals Therapeutic Properties of EVOO Polyphenols on Childhood Cancer
Researchers examined oleuropein and hydroxytyrosol for their potential in treating neuroblastoma, a formidable childhood cancer.
Nov. 27, 2023
Med Diet During Pregnancy Improves Infant Neurological Development
Two-year-olds born to mothers who followed the Mediterranean diet or stress reduction during pregnancy exhibited better scores in cognitive and social-emotional domains.
Aug. 31, 2023
The Importance of Choosing Healthy Snacks for Your Overall Health
Choosing healthy snacks can be beneficial for overall health, even if you snack frequently.
Jul. 15, 2024
MedDiet Adherence Associated With Lower Mortality Risk for Cancer Survivors
Researchers followed 800 cancer survivors for more than a decade, observing that Mediterranean diet adherence could be associated with a lower all-cause mortality.
Jan. 15, 2024
Chickens Fed Olive Oil Are More Resilient to Environmental Stressors, Study Finds
Separate research has also found that olive oil consumption improves the health of chicken meat and eggs for human consumption.
Sep. 6, 2023
In Australia, Mediterranean Diet Costs Less than Alternatives, Study Finds
Researchers found Australians could save 28 Australian dollars per week by following the Mediterranean diet.