People in the region of the Mediterranean Sea commonly consume high amounts of fruits, vegetables and whole grains. Olive oil and locally grown green vegetables, herbs, figs and walnuts balance their intake of omega-6 and omega-3 fatty acids in a favorable ratio. They tend to consume fish, wine and dairy in moderation and they limit their consumption of red meats and saturated fats. This moderate dietary pattern can help to lower the risk of chronic disease and has become the basis for studies in connection with cognitive function.
Health Benefits
Vegetables contain high amounts of vitamins, minerals and protective phytochemicals while having low amounts of calories. They also provide plant fiber important for digestion. In this dietary pattern, dieters consume nutrient-dense fruits high in vitamins, phytochemicals and fiber in place of nutrient-poor high calorie desserts.
Complex carbohydrates in pasta and whole grains provide soluble fiber that delays the process of emptying the stomach. This results in users feeling full for a longer period and provides a slower more even release of glucose into the blood.
Olive oil is a monounsaturated fat high in antioxidants that protect tissues from damage and also high in sterols that not only reduce low density lipids called "bad" fat, but also increase high density lipids called "good" fats. Walnuts, another component of the diet, also prove high in monounsaturated fats and low in saturated fats.
Fish are high in anti-inflammatory omega-3 fatty acids and wine, in moderate amounts, can protect the heart.
Connection Between the Mediterranean Diet and Lower Risk of Chronic Disease
Dietary interventions have proved effective in treating some chronic diseases. According to the "European Journal of Clinical Nutrition," evidence-based research supports the effectiveness of the Mediterranean diet in reducing the prevalence of cardiovascular disease. The Mediterranean diet has proved to help lower the risk of some cancers and obesity.
Possible Connection Between the Mediterranean Diet and Cognition
Initial research into the diet's connection with reduced risk of cognitive decline looks promising. According to the article, "Mediterranean Diet and Mild Cognitive Impairment," following a Mediterranean diet has demonstrated a 28 percent less risk of mild cognitive impairment in older Americans and 40 percent less risk of developing Alzheimer's. High intake of grains, monounsaturated fats and wine has an association with fewer declines in cognitive function. Adherence to a Mediterranean diet has demonstrated a 13 percent reduction in the incidence of Parkinson's and Alzheimer's diseases, says an article in the "British Medical Journal."
More Research Needed
While a few studies have explored whether a connection exists between the Mediterranean diet and cognition, it is still too early in the research process to have a preponderance of evidence for nutrition in preventing age-related brain disorders. Recent findings look promising and further research proves necessary to support the Mediterranean diet as a preventive approach to cognitive decline or dementia.
Moving From the Standard American Diet to the Mediterranean Diet
In America, the typical diet includes high amounts of processed foods, added fats and sweetened beverages. Fruit and vegetable consumption often remains low and for some people vegetable consumption includes mostly low nutrient potato chips, French fries and iceberg lettuce. The American diet typically includes high amounts of processed carbohydrates rather than whole grains and portion distortion or extra large food servings may result in overeating. To begin moving from the Standard American Diet to the Mediterranean diet, eat a wide variety of fruits and vegetables, more whole grains and less red meat and saturated fats. The Mediterranean dietary pattern provides general health benefits and may have additional benefits related to cognition.
References
- "European Journal of Clinical Nutrition": Mediterranean diet and all-causes mortality after myocardial infarction: results from the GISSIPrevenzione trial
- "Archives of Neurology": Mediterranean Diet and Mild Cognitive Impairment
- "Public Health Nutrition": Mediterranean diet and cognitive decline
- "British Medical Journal": Adherence to Mediterranean diet and health status: meta-analysis
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