A new study has found that adhering to a Mediterranean diet may improve brain health, particularly among Hispanic/Latino adults. The research, which used data from 2,774 participants, revealed that those who closely followed the diet showed better preservation of white matter integrity and healthier connections between brain regions.
The Mediterranean diet is rich in antioxidants, healthy fats, and other nutrients that have been shown to support brain health. The study suggests that this diet may help protect cognitive function, partly independent of its cardiovascular benefits.
Researchers analyzed data from the Study of Latinos-Investigation of Neurocognitive Aging Magnetic Resonance Imaging (SOL-INCA-MRI) and found that those who consumed more whole grains and fish were associated with improved white matter integrity. The study’s findings have been hailed as promising, but further research is needed to confirm the results.
The Mediterranean diet emphasizes wholesome foods such as fruits, vegetables, whole grains, beans, nuts, seeds, and olive oil, and moderate amounts of dairy, eggs, fish, and poultry. By incorporating these components into daily meals, individuals may be able to support brain health and potentially reduce the risk of age-related cognitive decline.
Dr. Thomas M. Holland, an expert in healthy aging, noted that while diet plays a crucial role in supporting brain health, lifestyle factors such as regular exercise, socialization, and stress reduction are also essential. He emphasized the importance of culturally tailoring diets to align with individual preferences and needs.
Incorporating Mediterranean-style foods into your daily routine may have numerous benefits for brain health, including:
* Increased consumption of fruits like apples, berries, and oranges
* More vegetables, especially dark leafy greens like spinach and kale
* Legumes like black beans, chickpeas, and lentils
* Whole grains like quinoa, brown rice, and barley
* Omega-3-rich fish like salmon, mackerel, and sardines
* Other healthy fat sources such as extra virgin olive oil, avocados, nuts, and seeds
Reducing dietary intake of fried and fast foods, red meats, high-fat dairy and cheese, and baked goods can also support brain health.
By adopting a Mediterranean-style diet and incorporating lifestyle changes, individuals may be able to improve their cognitive function and reduce the risk of age-related cognitive decline.
Source: https://www.medicalnewstoday.com/articles/how-a-mediterranean-diet-might-protect-the-brains-white-matter