Back in January, we posted about the value of following the Mediterranean diet (rated the best diet for healthy aging). Well, if you need more impetus to get on the Mediterranean bandwagon, two new research studies should help you see the light. Especially for those who worry about cognitive impairment and the development of Alzheimer’s or some other form of dementia, we now have even more scientific evidence that what you eat can play a significant role in how healthy your brain remains as you get older.

First, take a look at a new study just published in the journal Neurology. Researchers from Rush University Medical Center in Chicago studied both the Mediterranean Diet and the MIND Diet to see if following these diets could have an impact on the development of amyloid plaques and tau tangles, hallmarks of Alzheimer’s Disease in the brain of those afflicted. What made this study unique was that it examined actual brain tissue following the deaths of study participants. What was discovered was that those who most closely followed either of these diets had almost 40% lower odds of having the requisite plaques and tangles in their brain tissue to support an Alzheimer’s diagnosis. As reported, “People who had scored the highest for adhering to the Mediterranean diet had average plaque and tangles in their brains similar to being 18 years younger than people who scored the lowest.” Both diets recommend similar styles of eating, including leafy greens (the darker the better), whole grains, berries, and olive oil. Lead study authors report that even simple diet modifications to start, like ramping up the greens you consume on a daily basis, will go a long way toward protecting your brain and, by the way, benefiting your heart (which in turn protects your brain). To find out more, prep your salad and start reading here and here.

Another just-published study reports similar conclusions. This research, published in BMC Medicine, only considered consumption of the Mediterranean diet but found equally significant results. Looking at data from 60,000 participants of the UK Biobank, these researchers found that, after considering genetic risk for Alzheimer’s, those who were most compliant with the Mediterranean diet had a 23% lower risk of dementia than those who were less compliant. While this study only had data from participants of British or Irish origin (more research needs to happen with a more diverse participant population), it once again points in the direction of diet as an essential component of healthy brain aging.  And for even more scientific data supporting the connection between brain health and the Mediterranean diet, take a look at this recent research connecting the consumption of extra virgin olive oil with improved functioning in people with mild cognitive impairment.

While there are many factors that are implicated in the risk of cognitive impairment and the development of dementia, we have more and more evidence pointing to diet as an essential modifiable factor in lowering your risk and improving your brain health. We also have a lot of evidence that implicates diet and healthy eating in the prevention of such other illnesses as cancer and inflammation. However, sometimes it’s hard to keep track of what’s good and what’s not. For some expert advice on what should go on your plate tonight, take a look at The Brain Food Kitchen’s most common questions about healthy eating.