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A recent article in the Journal of the American Medical Association highlighted some of the benefits of consuming a Mediterranean diet, especially when lots of fish is included.
A diet that takes inspiration from the traditional diet of southern European countries, the Mediterranean diet is an eating pattern that emphasizes plant foods, olive oil, fish, poultry, beans and grains. Key ingredients of the diet include fresh fruits and vegetables, unsaturated fats, oily fish, moderate dairy intake, and low consumption of meat and added sugar. The diet contains healthful fats (low in saturated fats and high in unsaturated fats), more fiber than in typical diets, many vitamins and minerals, and lots of antioxidants, and is low in added sugar.
Often scientific study leads to unanticipated results, as was seen when the National Eye Institute carried out the Age-Related Eye Disease Study (AREDS and AREDS2) to track the natural history of age-related macular degeneration (a common disease of the retina in older adults) and cataracts. In both studies, in addition to the primary eye-related findings, a baseline food questionnaire was given to the patients. AREDS patients were 55-80 at the start of the study and were retested at year 5; AREDS2 patients were 50-85 when enrolled in the study and were retested 2,4 and 10 years later.
Among all participants in both studies, those who most closely followed the Mediterranean diet had the lowest risk of cognitive impairment (altered thinking, reasoning and remembering) AND higher cognitive function scores. Those who reported a higher fish intake had more dramatic results.
The Mediterranean diet may also help to reduce the risks obesity, diabetes, cancer and cardiovascular diseases and may contribute to a longer life.
Use these links for more information and to see if the Mediterranean diet might be right for you.
Please contact me with any questions.