Eating a handful of a certain tasty food daily could ward off a common progressive condition, a new study has found. According to research, regularly consuming nuts could slash your risk of developing dementia by 12 percent.
Dementia is a fairly common condition in the UK, affecting almost one million people. It is a syndrome, or a group of symptoms, associated with the ongoing decline of the brain.
Although it is most prevalent among people over the age of 65, your age is not the only risk factor for dementia. In fact, around 40 percent of dementia cases are thought to be preventable by making certain lifestyle changes.
And now a study has linked nuts with a lower risk for dementia. As part of the research, which was published in GeroScience journal, a team from Spain and Portugal analysed data on 50,386 participants.
Participants were aged between 40 and 70. They were categorised into groups based on their nut consumption, lifestyle habits, health status, and dementia diagnoses.
They were then further segregated into different categories based on the frequency of nut consumption. The team discovered that those who consumed nuts had a 12 percent less chance of developing dementia.
The risk reduction was more significant in those who consumed nuts daily with a moderate intake portion of around 30 grams, which is roughly a handful. Unsalted nuts were also found to be the most beneficial.
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Study authors concluded: “Stratified analyses revealed that nut consumption of up to one handful of 30 grams a day and consumption of unsalted nuts were associated with the greatest protective benefits. The daily consumption of nuts may play a protective role in the prevention of dementia.”
These findings build on previous research that suggests a Mediterranean diet is among the best types of diet for minimising the risk of dementia. The Mediterranean diet is rich in plant foods including nuts, beans and whole grains as well as fruits, vegetables and healthy fats like oily fish and olive oil.
One study, published in 2015, found that a Mediterranean diet supplemented with either extra nuts or extra olive oil could lower the risk of dementia in older adults. “In an older population, a Mediterranean diet supplemented with olive oil or nuts is associated with improved cognitive function,” study authors said.
The Alzheimer’s Society recommends sticking to a Mediterranean diet due to the associated health benefits. On its website it says: “For most people, following the Mediterranean diet is a good way to ensure a healthy diet, which may be important for maintaining good brain function.
“One of the reasons that the Mediterranean diet is thought to be beneficial is because it is high in antioxidants from fruits and vegetables. These may help to protect against some of the damage to brain cells associated with Alzheimer’s disease. Research has suggested that this may be beneficial to help maintain memory and thinking skills.
“Studies looking specifically at dementia have been inconsistent. However, a recent large study suggested that sticking to a Mediterranean diet could reduce dementia risk by up to 23 percent.”
To lower your risk of dementia, the NHS advises:
- Eating a balanced diet
- Maintaining a healthy weight
- Exercising regularly
- Keeping alcohol within recommended limits
- Stopping smoking
- Keeping your blood pressure at a healthy level.