A study from RUSH University in Chicago suggests that diets rich in green leafy vegetables and other healthy foods may help protect the brain from Alzheimer’s disease.
Researchers found that eating foods commonly included in the MIND and Mediterranean diets was associated with fewer signs of Alzheimer’s in the brain.
Alzheimer’s disease is characterized by the buildup of amyloid plaques and tau tangles in the brain, which disrupt normal brain function and memory.
The study examined how closely participants followed the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet and the Mediterranean diet, both of which emphasize vegetables, fruits, and other nutrient-rich foods.
The Mediterranean diet encourages eating plenty of vegetables, fruits, fish, olive oil, whole grains, beans, and nuts. It recommends at least three servings of fish per week and allows for small amounts of wine.
The MIND diet specifically highlights green leafy vegetables like spinach, kale, and collard greens, as well as berries, which are known for their antioxidant properties. It also recommends one or more servings of fish per week.
The study involved 581 participants, with an average age of 84, who completed annual food questionnaires. They agreed to donate their brains for research after death, allowing scientists to examine the presence of Alzheimer’s-related plaques and tangles.
On average, participants died seven years after the study began, and 66% met the criteria for Alzheimer’s disease at the time of their brain examination.
The results showed that those who followed the MIND or Mediterranean diet had fewer amyloid plaques and tau tangles compared to those who did not follow these diets.
Notably, participants who ate seven or more servings of green leafy vegetables per week had brain plaque levels equivalent to those of people almost 19 years younger. This suggests that green leafy vegetables may play a particularly important role in brain health.
While the study found a strong association between these diets and fewer Alzheimer’s-related brain changes, it did not prove a direct cause-and-effect relationship. Researchers emphasize the need for more studies to confirm these findings.
However, the results align with earlier research linking healthy eating patterns to better brain health and a lower risk of cognitive decline.
Both the MIND and Mediterranean diets focus on nutrient-dense foods that support overall health. In addition to green leafy vegetables, they encourage eating fruits, whole grains, olive oil, beans, nuts, fish, and moderate amounts of wine.
Avoiding unhealthy foods like fried foods, sweets, and red meat is also emphasized.
These findings add to growing evidence that diet plays a critical role in brain health and may help protect against age-related cognitive decline. While no single food or diet can prevent Alzheimer’s, consistently eating a balanced and nutrient-rich diet could make a difference over time.
The study, led by Puja Agarwal, was published in the journal Neurology. It highlights the importance of lifestyle choices, particularly diet, in reducing the risk of Alzheimer’s disease and supporting healthy aging.
For now, adding more green leafy vegetables, berries, and fish to your meals could be a simple and beneficial step toward protecting your brain.
If you care about brain health, please read studies about how the Mediterranean diet could protect your brain health, and blueberry supplements may prevent cognitive decline.
For more information about brain health, please see recent studies about antioxidants that could help reduce dementia risk, and Coconut oil could help improve cognitive function in Alzheimer’s.
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