A major new study provides the strongest evidence to date that a Mediterranean diet, rich in plant foods like whole grains, legumes, nuts, fruit, vegetables, and olive oil, may help to prevent dementia (1).  

A research team from Hungary and the USA collated the findings of 23 previous studies, published over the past 24 years, on the effect of the Mediterranean diet on cognitive health.

They found following a Mediterranean diet, particularly over the long-term, was linked with an 11–30 per cent reduction in the risk of age-related cognitive disorders, including cognitive impairment, dementia, and Alzheimer’s disease.

Specifically, a Mediterranean dietary pattern was linked with:

• A slower rate of cognitive decline, and better cognitive function over time
• An 11% reduced risk of developing dementia
• A 30% reduction in the likelihood of developing Alzheimer’s disease.

The findings are especially relevant given rates of age-related cognitive impairment and dementia are increasing across the world, as populations age. In Australia, dementia is the second leading cause of death, and its prevalence is expected to almost double by 2054 (2).

The new research was published in the journal GeroScience.

And the findings come as the Mediterranean diet topped the list, for the seventh year, for ‘Best Overall Diet’ in the U.S. News & World Reports annual ranking.

Did you know? Eating nuts daily, an essential component of the Mediterranean diet, has been linked with a 12% lower risk of all-cause dementia, compared with not eating nuts (3).

What makes up the Mediterranean diet?

The largely plant-based eating pattern includes daily intake of whole grains, legumes, nuts, fruit, and vegetables (particularly leafy greens, tomatoes, onion, garlic and herbs/spices) and liberal use of extra virgin olive oil (4).

Animal foods include fish and seafood, moderate amounts of poultry, eggs, and dairy foods (particularly yoghurt and cheese) and limited red meat.

Processed foods are limited, while home cooking, social eating and physical activity are encouraged, and wine (for those who choose to drink) is consumed with meals.

“While similar to other healthy plant-based dietary patterns, it is the higher intakes of olive oil, nuts and red wine which make the Mediterranean dietary pattern unique (5)”.

The Mediterranean diet is rich in healthy unsaturated fats, and anti-oxidant and anti-inflammatory nutrients and bioactives, such as omega-3 fatty acids and polyphenols – all known to play a crucial role in preserving cognitive function and preventing neurodegenerative diseases (1).

Nuts are not only rich in phytochemicals and unsaturated fats, but are also a good source of the ‘brain health’ nutrients folate, vitamin B6, and niacin (1).

The bottom line:

The well-studied Mediterranean dietary pattern, which prioritises plant foods and healthy fats, has a wide range of health benefits (6). And this major new review, collating the findings of many years of research, suggests a lower risk of age-related cognitive impairment and dementia can be added to the list of benefits!

Small changes towards the ‘Mediterranean way’ include switching to extra virgin olive oil, snacking on a handful of nuts a day, eating legumes at least twice a week, having vegetables or salad with every main meal, and enjoying meals with others whenever possible.