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Eat Mediterranean diet for a stronger and sharper brain

Updated on:17 May 2021, 18:16pm IST
We hardly pay attention to what we eat but if we do then we will realize that we are missing out on a lot of goodies that diets have to offer. This time Mediterranean diet has got something for you.
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Diets are not just meant to help you lose weight but they have a bigger purpose to solve. A balanced diet can reap major health benefits for you. In fact, a recent study is going gaga about what Mediterranean diet has to offer. Let’s look at what they have to say. 

According to a recent analysis of data from two major eye disease studies published in the journal Alzheimer’s & Dementia, adherence to the Mediterranean diet correlates with higher cognitive function. This means if you want a sharper brain then Mediterranean food can help you out. Dietary factors also seem to play a role in slowing cognitive decline.

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What does Mediterranean diet consist of?
The Mediterranean diet which is high in vegetables, whole grains, fish, and olive oil not only helps you live longer but also keeps the brain sharper, say, researchers, adding that those who followed the diet had the lowest risk of cognitive impairment.

Mediterranean diet is great for your brain and eyes
Researchers at the National Eye Institute (NEI), part of the US National Institutes of Health (NIH), led the analysis of data from the Age-Related Eye Disease Study (AREDS) and AREDS2.

“We do not always pay attention to our diets. We need to explore how nutrition affects the brain and the eye” said lead authors of the studies Emily Chew, director of NEI in the US.

For the findings, the research team examined the effects of nine components of the Mediterranean diet on cognition.

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The diet emphasizes the consumption of whole fruits, vegetables, whole grains, nuts, legumes, fish, and olive oil, as well as reduced consumption of red meat and alcohol.

AREDS and AREDS2 assessed the effect of vitamins on age-related macular degeneration (AMD), which damages the light-sensitive retina. AREDS included about 4,000 participants with and without AMD, and AREDS2 included about 4,000 participants with AMD.

The researchers assessed AREDS and AREDS2 participants for diet at the start of the studies.

The AREDS study tested participants’ cognitive function at five years, while AREDS2 tested cognitive function in participants at baseline and again two, four, and 10 years later.

Improvement in brain functioning is seen during the research
The researchers assessed diet with a questionnaire that asked participants their average consumption of each Mediterranean diet component over the previous year.

Participants with the greatest adherence to the Mediterranean diet had the lowest risk of cognitive impairment. High fish and vegetable consumption appeared to have the greatest protective effect.

At 10 years, AREDS2 participants with the highest fish consumption had the slowest rate of cognitive decline.

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The researchers also found that participants with the ApoE gene, which puts them at high risk for Alzheimer’s disease, on average had lower cognitive function scores and a greater decline than those without the gene.

The benefits of close adherence to a Mediterranean diet were similar for people with and without the ApoE gene, meaning that the effects of diet on cognition are independent of genetic risk for Alzheimer’s disease, the study said.

So, you are just a diet away from having the best memory ever – go for it!