Fruits and vegetables are gaining momentum for top food choices in a healthy diet and with good reason. Many recent studies are revealing a link between these nutritional powerhouses and a reduction in cognitive decline and risk for Alzheimer’s disease (AD). From rat studies to research with humans the results are encouraging. Researchers believe the main benefits are derived from antioxidants.
An important study by Tufts University (2000) with rats demonstrated that age-related changes with respect to memory could be reversed with nutritional intervention. Older rats were fed reasonable amounts of blueberries, strawberries or spinach. The rats consuming these foods, which have high levels of antioxidants, did better on memory tests than those rats fed a regular rat chow.
More recent studies with humans have shown a positive relationship between fruit and vegetable consumption and a reduced risk for both cognitive decline and AD (Journal of the American Medical Association 2002).
In 2005, a study by Columbia University found a link between the
Mediterranean diet and reduced risk for AD. The Mediterranean diet is
not a single diet but a reflection of the food habits of the people
living in 16 countries bordering the Mediterranean Sea. These cuisines
are generally high in fruits and vegetables.
A Cache County Study on Memory, Health, and Aging at Utah State
University (2006) with 5,000 Seniors, looked at eating habits and risk
for Alzheimer’s. Those with the highest intake of fruits and vegetables
scored better on a memory test than those with the lowest intake.
However, in a study by Rush University Medical Center (Neurology,
2006) a higher intake of vegetables but not fruit revealed a reduced
risk for cognitive decline. Those individuals who ate 2.8 servings or
more of vegetables had approximately a 40 percent slower rate of
cognitive decline than those with one serving or less.
In yet another study, apples were determined to contain a potent
compound that protects brain cells from oxidative stress such as is
found with Alzheimer’s and other neurodegenerative disorders (Cornell
University 2004). The researcher for this study, Dr. C.Y. Lee believes
the antioxidant quercitin may be responsible. It would seem that eating
an apple a day is indeed advantageous!
There have also been a number of recent studies to determine if
there is a link between folic acid and the development of AD. These
study results have been mixed. A few studies have revealed a positive
relationship between folic acid in fruits, vegetables, and supplements
and reduced risk. Another study did not. Citrus fruits and juices and
dark green leafy vegetables are good sources of folic acid. (Beans,
legumes, whole grains, poultry, pork, and shellfish are also good
sources.)
These studies provide hope that the risk of developing Alzheimer’s
and other related cognitive changes might be reduced with a healthy
diet. Antioxidant rich foods, especially fruits and vegetables, seem to
be leading the way. The key may be to eat a healthy diet as early in
life as possible. But it is never too late to start!
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