Eating a Mediterranean diet, rich in nuts, seafood, whole grains, and vegetables, could lower the risk of developing dementia by 23 per cent, according to scientists.
The study used data from more than 60,000 individuals from the UK Biobank – an online database of medical and lifestyle records from more than half a million Britons, and are published in the journal BMC Medicine.
However, researchers said the results are based mainly on European ancestry and that further studies are needed across a wider range of populations to determine the potential benefit.
Scientists added that a Mediterranean diet with lots of plant-based foods could still be “an important intervention” as part of future public health strategies to reduce dementia risk.
“Dementia impacts the lives of millions of individuals throughout the world, and there are currently limited options for treating this condition," Dr Oliver Shannon, lecturer in Human Nutrition and Ageing at Newcastle University, who is lead author on the study, said.
“Finding ways to reduce our risk of developing dementia is, therefore, a major priority for researchers and clinicians.
“Our study suggests that eating a more Mediterranean-like diet could be one strategy to help individuals lower their risk of dementia.
How to eat your way to good health - in pictures
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Avocados: These are high in fat with 60 per cent of this being monounsaturated fats. With a proven ability to lower cholesterol and quell hunger pangs, the avocado is arguably one of only a few perfect foods to lose weight. -
Chia seeds: These seeds are full of omega-3, which is essential for allowing movement of all things, including fat, from one cell to the next. In this way omega-3 is crucial for allowing you to burn fat that is already stored in your body. Chia is also fibre-rich, supporting optimal elimination, another key ingredient for weight loss. iStockphoto.com -
Raw cacao: One of the best weight-loss foods in the world, raw cacao is one of the richest sources of magnesium, a vital mineral for optimal functioning of numerous systems within your body, including endocrine, nervous and digestive. It also balances blood sugar, provides energy and gives your mood a boost while helping to suppress excessive appetite. iStockphoto.com -
Seaweed: Seaweed is packed with minerals and extremely detoxifying, but the main ingredient here that is essential for lightness is iodine. Iodine is required by your thyroid to function properly; without iodine your thyroid becomes underactive and your metabolism suffers. Seaweeds are abundant in this mineral, especially kelp, nori and wakame, not forgetting the algaes too, such as chlorella and pirulina, which are powerful for overall health and weight loss. Courtesy iStockphoto.com -
Coconut: For weight-loss, try cold-pressed coconut oil. Taking a tablespoon a day has been shown to boost the function of the liver, which speeds up fat metabolism while increasing thyroid function. iStockphoto.com -
Kale: Kale is packed with nutrients that help to balance blood sugar and provide vital mineral and phytonutrient support that actively creates lightness in your body through cleansing and detoxification. iStockphoto.com -
Almonds: These nuts have been clinically proven to aid weight loss among those who snack on a handful a day. The protein helps keep you feeling satisfied, meaning you crave less food, while the mineral and essential fatty acid content boosts metabolism and aids digestion of fat. iStockphoto.com
Dr Shannon and his colleagues analysed data from 60,298 people who had completed a dietary assessment.
The researchers scored individuals using two measures for adherence to the Mediterranean diet.
Over the course of nearly a decade, there were 882 cases of dementia.
The authors also took into account each individual’s genetic risk for dementia.
They found that people who followed a strict Mediterranean diet had a 23 per cent lower risk of developing dementia, compared to those who had a low adherence score.
The researchers also said the Mediterranean diet had a “protective effect” against dementia, regardless of a person’s genetic risk, but added further studies are needed to explore this finding.
“The findings from this large population-based study underscore the long-term brain health benefits of consuming a Mediterranean diet, which is rich in fruits, vegetables, whole grains, and healthy fats," study co-author Dr Janice Ranson, Research Fellow, University of Exeter, said.
“The protective effect of this diet against dementia was evident regardless of a person’s genetic risk, and so this is likely to be a beneficial lifestyle choice for people looking to make healthy dietary choices and reduce their risk of dementia.”
“There is a wealth of evidence that eating a healthy, balanced diet can help reduce the risk of cognitive decline," Dr Susan Mitchell, head of Policy at Alzheimer’s Research UK, said:.
“But the evidence for specific diets is much less clear-cut.
“This new, large study adds to this overall picture, but it only drew on data from people with White, British or Irish ancestry.
“More research is needed to build on its intriguing findings, and uncover whether these reported benefits also translate to minority communities, where historically dementia has often been misunderstood and highly stigmatised, and where awareness of how people can reduce their risk is low.
“While there are no sure-fire ways to prevent dementia yet, a diet rich in fruit and vegetables, along with plenty of exercise and not smoking, all contribute to good heart health, which in turn helps to protect our brain from diseases that lead to dementia.”
