A study by JAMA Internal Medicine used the dietary pattern of Mediterranean diet to test its effects on brain health. This diet involved a significant presence of olive oil and nuts to help alleviate age-related deterioration in cognitive function.
There were 447 participants, 55 to 80 years old, who were cognitively healthy. The researchers divided the participants into three. The first two groups followed the Mediterranean diet by either adding either 5 tablespoons of extra virgin olive oil or 30 grams of mixed nuts daily. Meanwhile, the third group was recommended to pursue a low-fat diet. All of them were followed for an average of more than four years.
By following the Mediterranean diet, the memory function of the group that ate nuts became stronger while the frontal and global cognition of the group that had olive oil were better supported.
Olive oil and nuts are supplemental foods rich in phenolic compounds. They also have a lot of antioxidants and anti-inflammatory benefits, leading to a delayed decline of cognitive function. So to diminish age-related cognitive deterioration, you can add five tablespoons of olive oil and a handful of mixed nuts a day to your diet.
Maintaining a healthy diet rich in essential nutrients good for the brain can reduce your risk of having cognitive impairment later on in life. Following Mediterranean diet is great for delaying memory loss and improving brain health. Of course, other lifestyle factors, like regular physical activity, are also crucial to achieving a healthy brain.
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