This was written
by Honor Whiteman and posted in Medical News Today in February 2017. I thought it should be shared
Dementia
is estimated to affect around 47.5 million people worldwide, and this number is
expected to more than triple by 2050. But according to new research, there is
one simple thing older adults can do to help reduce their risk of dementia: eat
their "five-a-day."
Researchers
say eating five portions of fruits and vegetables daily could reduce older
adults' dementia risk. In a study
published in the journal Age and Ageing, researchers found that eating at least
three portions of vegetables and two servings of fruits daily was associated
with lower risk of dementia in older adults.
The
World Health Organization (WHO) recommend that adults should consume at least
400 grams of fruits and vegetables daily - the equivalent to around five
servings - in order to improve overall health and lower the risk of chronic
diseases, such as heart disease and cancer.
Previous
research
has indicated that fruit and vegetable intake may also reduce the risk of
Alzheimer's disease and other dementias, but the precise amounts that should be
consumed to pose such benefits have been unclear.
For
this latest study, co-author Linda Lam - of the Department of Psychiatry at the
Chinese University of Hong Kong - and colleagues set out to investigate whether
adhering to the five-a-day recommendation is associated with reduced dementia
risk.
The
researchers came to their findings by analyzing the health and diet of 17,700
older Chinese adults. All
adults were free of dementia at study baseline. The researchers followed the
participants for an average of 6 years to see whether they developed the
condition, and whether dementia development might be associated with fruit and
vegetable intake.
Compared
with adults who did not adhere to WHO recommendations for fruit and vegetable
intake, adults who consumed three servings of vegetables and two servings of
fruits daily were found to be at lower risk of dementia development over 6
years.
Dementia
risk was further reduced for adults who consumed an additional three portions
of vegetables each day, the team reports.
The
results remained after accounting for a number of confounding factors,
including age, smoking status, and the presence of other chronic diseases.
Findings
highlight importance of fruit and veg intake for older adults
The
study was not designed to pinpoint the reasons why fruits and vegetables might
lower dementia risk, but the researchers speak of one hypothesis. They explain
that oxidativestress - an imbalance between free radical production and the
body's ability to counteract the toxic effects - and inflammation is believed
to play a role in dementia. Fruits and vegetables contain vitamin B, vitamin E,
and other nutrients with antioxidant and anti-inflammatory properties that
could help prevent such processes.
Further
research is needed to explore precisely how fruits and vegetables might lower
dementia risk, but this current study sheds light on how much we need to
consume to reap the rewards.
"The
findings of our study not only highlight the importance of consuming both
fruits and vegetables in dementia prevention among older people, but also
provide some insight into the daily amount of fruits and vegetables required
for cognitive maintenance.
As
a public health promotion strategy, the need for a balanced diet on cognitive
health should be duly emphasized in the older population."
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