January 13, 2011 – The Mediterranean diet could delay cognitive decline in the elderly, new American study concludes1.
Using questionnaires, the researchers analyzed the food of 3,759 Americans aged 65 and over for 7 years. Then, they measured their degree of adherence to the Mediterranean diet. Every 3 years, they tested participants’ mental skills, such as memory and basic math.
According to their observations, the closer the diet came to the Mediterranean diet, the longer cognitive abilities were preserved.
The researchers used a scoring system to verify adherence to the Mediterranean diet. They allocated 0 to 5 points for each of the 11 categories of food consumed weekly, ie a maximum of 5 points if the quantities were equivalent to the Mediterranean diet. Participants accumulated an average of 28 points out of a maximum of 55 possible points.
Thus, the researchers calculated that for every 10 points accumulated, mental capacities remained 3 years younger. The same kind of exercise was done with the American Food Guide, but no change in cognitive abilities was seen in participants who followed 60% of its recommendations.
The basic principles of the Mediterranean diet A lot whole grain products, fish, fruits and vegetables, garlic, onion, spices and herbs. Use olive oil as a fatty substance. Daily consumption legumes, nuts and seeds, yogurt and cheese. Limited consumption of chicken, eggs and sweet food. Very little of red meat. Daily calorie intake reasonable (1,800 to 2,500 calories per day) |
Nathalie Vigneault – Passeportsanté.net
Tangney CC, Kwasny MJ, et al. Adherence to a Mediterranean-type dietary pattern and cognitive decline in a community population, Am J Clin Nutr. 2010 Dec 22.