A new study from the Rush University Medical Center in Chicago has shown that the Mediterranean diet helps maintain brain health, preventing dementia and memory loss.
Researchers found that the brain tissues of those who adhered to the Mediterranean diet exhibited fewer characteristic signs of Alzheimer’s disease, specifically amyloid plaques and neurofibrillary tangles.
Individuals who closely followed the guidelines of this popular diet had a 40 percent lower chance of developing a critical amount of these signs in their brain tissues, particularly the levels that allow for an Alzheimer’s diagnosis.
Food That Fuels Brain Function
The term “Mediterranean diet” gained popularity in the 1950s, referring to the dietary habits of people living in the Mediterranean region. This eating style emphasizes the consumption of predominantly plant-based foods. Meals are largely composed of fruits, vegetables, whole grains, legumes, seeds, and a modest amount of nuts. Special attention is given to extra virgin olive oil, while butter and other fats are used sparingly, if at all. Sweets and baked goods are best avoided.
The primary component of the Mediterranean diet is fish, particularly those rich in omega-3 fatty acids. These unsaturated fats are known to significantly boost brain function.
Meat is included in this diet, but it should not be consumed frequently. Instead, daily menus may feature eggs, poultry, and dairy products, though these should be eaten in small portions, according to CNN.
New Evidence Supporting the Mediterranean Diet
Previous studies have repeatedly demonstrated the importance of the Mediterranean diet for improving health. According to these studies, this eating style positively impacts heart and vascular health, reduces diabetes symptoms, prevents bone mass loss, and aids in weight loss.
A recent seven-year study focused on examining the brain tissues of over 580 volunteers who donated their bodies to science. Researchers gathered information about their dietary habits and obtained remarkable results. It turned out that the brains of participants who favored the Mediterranean diet were, on average, 18 years younger than those of other volunteers. Furthermore, neurofibrillary tangles and amyloid plaques, which are common in individuals with dementia, were significantly less prevalent among Mediterranean diet adherents.
And that’s not all. The study revealed that even incorporating just one category of foods from this diet into one’s regular eating habits can help slow brain aging.
According to lead researcher Puja Agarwal, the greatest benefits of the diet are found in leafy greens. She also emphasized the importance of consuming plenty of berries and whole grains.
Puja Agarwal believes that the bioactive compounds found in leafy green vegetables are crucial for maintaining brain health. These include vitamins, minerals, flavonoids, and carotenoids, particularly lutein. As the researcher noted, there are several hypotheses regarding why lutein is so beneficial for cognitive function. One suggests that it reduces oxidative stress and inflammatory processes in the brain.
At the same time, the study’s authors noted that volunteers who indulged in baked goods, sweets, fried foods, and fast food during their lives had significantly more plaques and tangles in their brain tissues. Therefore, to ensure long-term and effective brain function, it is essential to limit the consumption of such foods.