Foreign
Plant-Based and Seafood-Rich Diet Could Reduce Dementia Risk, Study Finds
Introduction
According to a new study, adhering to a diet rich in plant-based foods and seafood can lower the risk of getting dementia. The study found that the Mediterranean diet in particular had as much as a 23% reduced risk for dementia than people who followed the diet less closely.
The Study and Alzheimer’s Disease
Researchers conducted a study of more than 60,000 people across Europe and found that the risk of dementia when following a Mediterranean diet was reduced, even for people with a genetic predisposition for dementia. Alzheimer’s is the most common type of dementia among older adults, and it affects the memory, thinking, and decision-making abilities of a person.
The Prevalence of Dementia
To date, 14 million people in the United States are projected to experience dementia by 2060, according to the Centers for Disease Control and Prevention. While dementia is linked to aging, it is not a normal part of it for every individual.
Other Benefits of the Mediterranean Diet
The Mediterranean diet has shown to reduce the risk of heart attacks, strokes, and diabetes while improving cognitive function. The diet emphasizes plant-based food and healthy fats while lessening red meat consumption.
Details About the Mediterranean Diet
The Mediterranean diet is not a one-size-fits-all approach, but rather a term describing the eating habits of countries with a Mediterranean coastline. The plan emphasizes the quality of foods eaten rather than focusing on a single food group. There are no specific serving size recommendations, and the amount consumed depends on the needs of each individual. The plan also allows consumption of wine in moderation.
Types of Foods Emphasized
The Mediterranean diet focuses on a plant-based diet and includes healthy fats like virgin oil oil, avocados, nuts, salmon, and sardines. The eating plan also emphasizes fruits, vegetables, non-meat sources of protein, and fish. Poultry, eggs, cheese, and yogurt are allowed but in smaller portions, while red meat consumption is limited to a few times per month. The ideal source of hydration is water.
What Foods to Limit or Avoid
Desserts, heavily processed foods like frozen meals and candy and refined grains and oils, are discouraged. Instead, the Mediterranean diet emphasizes heart-healthy foods, leaving “little room for the saturated fat, added sugars, and sodium that inundate the standard American diet,” according to U.S. News and World Report.
Mediterranean Diet’s Health Benefits
The Mediterranean diet promotes longer lifespans, higher quality of life, and lesser chronic disease risks like cancer and heart diseases. The plan also helps maintain a healthy weight, slows the decline of brain function, increases longevity, supports a healthy gut, and lowers the risk of certain cancers, according to the Cleveland Clinic.
2023’s Best Diet
The Mediterranean diet was rated as the best overall diet in 2023 and was rated high in the categories of Best Family-Friendly Diets and Easiest Diets to Follow according to U.S. News and World Report.
The Adaptability of the Mediterranean Diet and Easier Eating Recipe
Maya Feller, a registered dietitian and nutritionist, shared an adapted vegetable tagine recipe that follows the diet’s tenets. The foods promoted in the Mediterranean way of eating are budget-friendly, easily accessible, and adaptable. You can adopt the principles of the Mediterranean diet and add the vegetables and whole grains of that country or region, and reduce red meat intake while eating more efficient plant proteins. For example, if you prefer Asian cuisine, you can follow Mediterranean’s principles by eating more brown or black rice instead of white rice, and seafood or tofu instead of meat.
The Recipe
Ingredients:
- 1/4 cup olive oil
- 1/2 teaspoon cumin
- 1/2 teaspoon turmeric
- 1 teaspoon black pepper
- 1 medium onion, diced
- 2 garlic cloves, minced
- 2 medium carrots, peeled and chopped into rounds
- 1/2 head cauliflower, cut into florets
- 1 small eggplant, diced
- 1 small zucchini, diced
- 1 potato, peeled and diced
- 3 cups water or low-sodium vegetable broth
- 1 can chickpeas (15 oz drained and rinsed)
- 1/4 teaspoon saffron (optional)
- 1 cinnamon stick, broken in half (optional)
- 1/2 cup couscous
- 1/4 cup chopped fresh mint
- 1/4 cup chopped fresh parsley
Instructions:
- Place the olive oil, cumin, turmeric, and black pepper in a heavy-bottomed pot over medium heat and cook for a few minutes.
- Add onion and garlic and cook for 3-5 mins, stirring occasionally.
- Add carrots, cauliflower, eggplant, zucchini, potato, and vegetable broth or water, reduce the flame, cover, and cook for 20 minutes.
- Add chickpeas, saffron, cinnamon stick and water, and cook for another 10 minutes.
- Meanwhile, cook couscous according to package instructions.
- Spoon the vegetable mix onto a shallow bowl over couscous, and garnish with mint and parsley.
Recipe reprinted with permission from Maya Feller.
Credit: https://goodmorningamerica.com/wellness/story/mediterranean-diet-reduce-risk-dementia-study-finds-diet-97854174
ENND
