Mediterranean diet rich in seafood and vegetables may slash dementia chances by nearly a quarter

A diet rich in seafood, whole grains, nuts and vegetables could reduce the risk of dementia by nearly a quarter, a study suggests.

Those who ate a Mediterranean diet were significantly less likely to develop the brain disease, concluded research involving more than 60,000 Britons.

Experts say the findings are further evidence that diet is an important modifiable risk factor in developing the disease, alongside other lifestyle factors such as smoking and lack of exercise.

It is believed that diet may be an important driver of brain health, with previous research linking deficiencies to dementia and cognitive decline later in life.

Researchers studied data on more than 60,000 individuals aged 60 and over from the UK Biobank – an online database of medical and lifestyle data on more than half a million people.

Participants were asked to provide details about their diet — containing 206 foods and 32 types of beverages — during the previous 24-hour period, every three to four months for about 18 months.

They were then scored on their adherence to the Mediterranean diet, based on the findings.

Over the course of nearly a decade, there were 882 cases of dementia, according to results published in the journal BMC Medicine.

Participants who scored highest on the Mediterranean diet were 23 percent less likely to develop dementia compared to those with the lowest adherence score, which equates to an absolute risk reduction of 0.55 percent.

WHAT SHOULD A BALANCED DIET LOOK LIKE?

Meals should be based on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally whole grains, according to the NHS

• Eat at least 5 servings of different fruits and vegetables every day. All fresh, frozen, dried and canned fruit and vegetables count

• Basic meals based on potatoes, bread, rice, pasta or other starchy carbohydrates, preferably whole grains

• 30 grams of fiber per day: This is equivalent to eating all of the following: 5 servings of fruits and vegetables, 2 whole-wheat muesli biscuits, 2 thick slices of whole-wheat bread, and a large baked potato with skin

• Provide dairy or dairy alternatives (such as soy drinks) and choose lower-fat, lower-sugar options

• Eat some beans, legumes, fish, eggs, meat and other proteins (including 2 servings of fish per week, one of which is fatty)

• Choose unsaturated oils and spreads and consume in small quantities

• Drink 6-8 cups/glasses of water per day

• Adults should have less than 6 g of salt and 20 g of saturated fat for women or 30 g for men per day

Source: NHS Eatwell Guide

They were more likely to be female, have a BMI in the healthy range, have a higher level of education and be more physically active than those with lower adherence rates, researchers found.

The findings suggest that the Mediterranean diet has a “protective effect” against dementia, regardless of a person’s genetic risk, though they say more research is needed to explore this finding.

Dr. Oliver Shannon, Lecturer in Human Nutrition and Aging at Newcastle University who led the study, said: ‘Dementia affects the lives of millions of people around the world and there are currently limited options to treat this condition.

‘Finding ways to reduce our risk of developing dementia is therefore an important priority for researchers and clinicians.

“Our study suggests that eating a more Mediterranean diet could be a strategy to help individuals lower their risk of dementia.”

Experts have long suspected that a person’s nutritional intake may influence dementia risk, especially when it comes to vascular dementia – caused by reduced blood flow to the brain.

Folate — found in dark green leafy vegetables, beans, nuts and seeds — lowers circulating levels of the blood amino acid homocysteine ​​that has been linked to Alzheimer’s disease.

Similarly, vitamin E in vegetable oils, nuts, seeds, fruits and vegetables is thought to be protective due to its strong antioxidant effect.

Conversely, monounsaturated and saturated fatty acids in meat and dairy have been linked to an increased risk of dementia because they can stimulate blood clot formation.

Dr. Susan Mitchell from Alzheimer’s Research UK said: ‘There is a wealth of evidence that eating a healthy, balanced diet can help reduce the risk of cognitive decline. But the evidence for specific diets is much less clear.

This new, large study adds to this overall picture, but it only drew on data from people of white, British or Irish ancestry.

“More research is needed to build on the intriguing findings and discover whether these reported benefits also translate to minority communities, where dementia is traditionally often misunderstood and highly stigmatized, and where awareness of how people reduce their risk can reduce is low.

While there are no foolproof ways to prevent dementia yet, a diet rich in fruits and vegetables, along with plenty of exercise and not smoking all contribute to good heart health, which in turn helps protect our brains from diseases that lead to dementia.’