He Alzheimer’s is a type of dementia related to abnormal amounts of deposits of amyloid beta protein It is ok in the brain that cause changes in this organ and lead to the symptoms of this disease.
The factors that lead abnormal accumulation of these proteins can be multiple and it is known that diet has a protective function in this regard.
A new study published in Neurology offers new clues in this direction by showing that there are two diets that can protect the brain from the toxic action of these proteins: the Mediterranean diet and MIND diet.
Proteins that cause Alzheimer’s
O amyloid beta protein and the ok They are necessary for the correct functioning of the brain, but if they are not eliminated correctly, they act as a poison for this organ.
Amyloid beta plaques and tau tangles form killing neuronswhich interferes with memory and ability to solve problems.
The study we are referring to suggests that elderly people who follow the MIND diet or Mediterranean diet they have better brain health and their cognitive decline is less.
To test this, Rush University researchers recruited 581 people with an average age of 84 who agreed to donate your brains for science later death to study dementia. Each year, participants completed questionnaires about their feeding. On average, they died 7 years after the start of the study. Thirty-nine percent were diagnosed with Alzheimer’s before they died, and 66% met diagnostic criteria for Alzheimer’s when their brains were scanned after death.
The protective effect of the Mediterranean diet and the MIND diet on the brain
After analyzing the brains of all the dead people, they found that those who followed the mental diet they had amyloid beta plaque and tau tangles corresponding to a person 12 years younger. Therefore, the diet delayed the progression of the disease.
The effects were even more positive with the mediterranean diet: those who followed her had a plaque accumulation corresponding to a person 18 years younger.
They also noted that participants who ate 7 or more servings of leafy green vegetables per week they had license plates equivalent to someone else’s 19 years younger.
What is the MIND diet?
The MIND diet was developed by the team at dr. Martha Clare Morrisnutritional epidemiologist at Rush University.
Previous studies at Rush University have already shown that this hybrid of the Mediterranean diet and DASH (diet designed to control high blood pressure) may reduce a person’s risk of developing Alzheimer’s disease.
To give us a quick idea, the MIND diet establishes 15 food groups:
- 10 brain healthy food groups. Green leafy vegetables, other vegetables, nuts, blueberries, legumes, whole grains, fish, chicken, olive oil, wine (one glass a day).
- 5 unhealthy groups. Red meat, butter and margarine bars, cheese, cakes and sweets, as well as fried foods and fast food.
To comply with the MIND diet, a person would need to eat:
- Each day three servings of whole grains, one serving of green leafy vegetables, one serving of vegetables, and a glass of wine.
- Snack on most days with nuts.
- legumes every two days.
- birds and Red fruits at least twice a week.
- Fish at least once a week.
You should also limit your intake of unhealthy foods:
- Take less than a teaspoon a day butter.
- Eat less than one serving a week of candy and pastries, fatty cheeses, fried or fast food.
Main foods of the Mediterranean diet
The Mediterranean diet is much more familiar to us because it is a food pattern inspired by the traditional eating habits of Mediterranean countries such as Greece, Italy and Spain.
This diet is based on the consumption of whole grains, fruits, vegetables, legumes, nuts and seeds, and olive oil It is the main source of fat. Allows a moderate consumption of dairy, fish and poultrybut limit red meat, processed foods and sweets.