Mediterranean diet linked to fewer signs of Alzheimer’s disease

According to a recent study, following a diet rich in leafy green vegetables, whole grains, nuts, and fish could result in fewer signs of Alzheimer’s disease. The study found that older adults who followed the MIND and Mediterranean diets had fewer amyloid plaques and tau tangles in their brains. While researchers are yet to establish a cause-and-effect relationship, the study showed that consuming specific foods can enhance brain health.

Individuals following the Mediterranean diet had levels of plaque and tangles in their brains similar to that of people 18 years younger than those who consumed the least brain-healthy foods. For those following the MIND diet, the figure was 12 years younger.

The Mediterranean diet contains food items from countries bordering the Mediterranean Sea, such as Italy, Greece, Cyprus, and Spain, including olive oil, dairy products, poultry, fish, fruits, vegetables, whole grains, legumes, nuts, and seeds.

The MIND diet, on the other hand, combines the DASH (Dietary Approaches to Stop Hypertension) and Mediterranean diets. It promotes eating leafy green vegetables, berries, nuts, and whole grains. It is also recommended to consume at least one serving of fish per week.

The study involved 581 older adults who agreed to donate their brains for research after death. Before dying, 39% were diagnosed with dementia, and after death, 66% met the criteria for Alzheimer’s disease. Participants completed yearly questionnaires about their eating habits, which were analysed and scored based on the type and quality of the food they consumed.

One of the most noteworthy findings of the study was that consuming green leafy vegetables corresponded to a lower amount of plaque in the brain, almost 19 years younger than those who ate less. However, researchers could not establish a direct relationship between a healthy diet and fewer brain deposits of amyloid plaques, known as an indicator of Alzheimer’s disease.

Dr. Puja Agarwal, a study author, said that improvement in people’s diets in one area, such as eating green leafy vegetables or not consuming fried foods, was associated with fewer amyloid plaques in the brain, similar to being around four years younger. The study provides evidence for a real food approach to eating, which focuses on natural, unprocessed or minimally processed foods while reducing processed or ultra-processed foods.