A Mediterranean-style diet rich in antioxidants, minerals, fatty acids, and hydration is now shown by research to significantly reduce the risk of dementia. | Mediterranean-style
This is particularly true in people with high-risk Alzheimer’s genes.
The study was led by investigators from Mass General Brigham, Harvard T.H. Chan School of Public Health, and the Broad Institute of MIT and Harvard and published in Nature Medicine. | Mediterranean-style
Researchers learned that people at the highest genetic risk for Alzheimer’s disease benefited more from following a Mediterranean-style diet, showing a greater reduction in dementia risk compared to those at lower genetic risk.
“One reason we wanted to study the Mediterranean diet is because it is the only dietary pattern that has been causally linked to cognitive benefits in a randomized trial,” said study first author Yuxi Liu, PhD and a research fellow, according to Science Daily. | Mediterranean-style
Liu is also associated with the Department of Medicine at Brigham and Women’s Hospital and is a founding member of the Mass General Brigham healthcare system, and a postdoctoral fellow at Harvard Chan School and Broad.
The researchers analyzed dietary patterns, genetic profiles, and blood metabolites in over 5,700 participants from two long-term studies.
Findings showed that adherence to a Mediterranean diet correlated with a slower cognitive decline and reduced dementia risk, with the strongest benefits observed in those at the highest genetic risk.
The Mediterranean diet, rich in vegetables, fruits, whole grains, healthy fats (like olive oil and nuts), and lean proteins (such as fish), was associated with positive impacts on metabolic pathways relevant to brain health.
A study limitation was that the cohort consisted of well-educated individuals of European ancestry. More research is needed in diverse populations, the daily reported.
Also, although the study reveals important associations, genetics and metabolomics are not yet part of most clinical risk prediction models for Alzheimer’s disease. “People often don’t know their APOE genetics. More work is needed to translate these findings into routine medical practice.”
According to a Medical News Today article, other brain-healthy foods supported by evidence include fatty fish (high in omega-3s), Leafy greens (rich in folate and antioxidants), Berries (contain flavonoids), nuts, turmeric, whole grains, avocados, dark chocolate, green tea, and extra virgin olive oil
Staying hydrated is also vital, as dehydration can impair cognitive function.
On the other hand, excessive alcohol, sugary drinks, red and processed meats, ultra-processed foods high in salt, sugar, and unhealthy fats can cause memory loss.
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Huma Nisar is Associate Editor at Views and News. She also writes opinion articles on health, society and diet.
