The Study.
Researchers at the Taub Institute for Research on Alzheimer’s Disease and the Aging Brain at Columbia University Medical Center studied 1,393 people showing no signs of early dementia, and 482 people who did have symptoms of mild cognitive impairment, or early dementia. All the individuals’ in the study had their daily diets scrutinised and were then given a rating as to how well they followed the Mediterranean diet. The individuals were then followed up for 4 1/2 years on average.

Findings.
After 4 1/2 years, 275 of the 1,393 individuals who did not have mild cognitive impairment initially went on to develop this. Those individuals who followed the Mediterranean diet most strictly had a 28% reduced chance of developing early dementia, as compared to those who ate less of a Mediterranean style diet. Those in the middle group of eating Mediterranean foods still obtained good results and protection with a 17% reduced risk.
After 4.3 years, 106 of the 482 individuals with mild cognitive impairment went on to develop Alzheimer’s disease. With this group, following the Mediterranean diet proved even more beneficial, with those following most strictly reducing their risk by a massive 48%. The middle group also benefited extremely well, with their risk being reduced by 43% when compared to those who were in the lowest scoring Mediterranean diet group.

What is the Mediterranean Diet?
The Mediterranean diet is a term used to describe the traditional eating patterns of the folk who live in various regions around the Mediterranean Ocean. A traditional Mediterranean diet can contain quite different regional foods depending upon which part of the Mediterranean area you are visiting. For example, people living in Spain, Greece, Italy, and Crete all follow a basic Mediterranean style diet, but local produce, seafood, and herbs, will result in vastly different Mediterranean cuisine.
The Mediterranean diet is most famous for its generous inclusions of monounsaturated fats such as olive oil, fruits, vegetables, seeds, nuts, legumes, and wholegrain cereals. Those partial to their red vino will be thrilled to note that red wine is on the menu if your doctor approves. Red meat is eaten infrequently, with a bigger leaning towards seafood. Dairy products such as eggs, yogurts, and feta cheese are eaten in low to moderate portions. Western style fats and oils, such as butter, margarine and other saturated fats are consumed infrequently, if at all.
The Mediterranean diet is also well known for reducing heart and vascular disease, along with inflammatory diseases. Blood levels for sugars and cholesterol are also medically recognised health benefits of the Mediterranean diet. All of these are factors that can play a huge part in developing both Alzheimer’s and dementia. Researchers also noted that many ingredients of a healthy Mediterranean diet, in particular, fish, alcohol, and polyunsaturated fatty acids, are all capable of producing beneficial results on early dementia, or mild cognitive impairment, and also whether early dementia progresses on to Alzheimer’s disease.
Mediterranean Diet foods include:
* olive oils, preferably extra virgin to obtain full health benefits.
* oily fish, such as salmon.* nuts such as peanuts, almonds, and walnuts.
* whole grains and pastas, cous cous, rice, polenta, lentils, and chickpeas.
* grapes, olives, and avocados.
* fresh vegetable such as tomatoes, spinach, eggplant, garlic, and peppers, to name just several.
* seasonal fresh fruits.
* yogurts and feta cheese.
* red wine with medical approval.
* red meat is eaten infrequently.
* poultry is eaten in low to moderate amounts.
* olive oil is used as a substitute for butter or margarine.
Conclusion.
The proven health benefits of the Mediterranean diet are impressive. Those who are concerned about preventing dementia and Alzheimer’s disease can dramatically reduce their risks by up to 48% by sticking to a strict traditional Mediterranean diet. Mediterranean foods such as olive oil, olives, red wine, fish, fresh fruits and vegetables, along with whole grains, nuts and seeds are the basis of a Mediterranean eating plan. Red meat is eaten infrequently, and saturated fats such as butter and margarine are rarely consumed, if ever. Further evidence that you are what you eat.

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Even we all know that it is important to consume healthy food during pregnancy avoiding in the same time alcohol and tobacco, this study highlighted the critical importance of a nutritious pre-natal diet.

What is the Mediterranean Diet?

The Mediterranean Diet consists of the traditional eating lifestyle of people living at regions that surrounds the Mediterranean Sea. The basic principle of the Mediterranean diet is a diet rich in olive oil, wholegrain cereals, legumes, nuts, vegetables, seeds and fruits. Low to moderate amounts of dairy products such as feta cheese, eggs and yogurt are eaten. Fish is consumed on a more regular basis than red meat, which should only be eaten in minor amounts. Wine, especially red, is allowed in smaller amounts, as long as a doctor verifies alcohol consumption.

The Mediterranean Diet is rich in carbohydrates, antioxidants and fibers. While the diet is low in saturated fatty acids (unlike the typical Western diet’s oils and fats), it is high in monounsaturated fats found in olive oil and fishes.

Researchers suspect that the high levels of antioxidants contained in the Mediterranean cuisine may play a crucial component in protecting the unborn child from childhood asthma.

The Mediterranean Diet Study

This particular study was conducted by the University of Crete and involved 507 pregnant women from the Spanish island of Menorca, starting back in 1997. Researchers monitored these women and their 468 children (some children were excluded for a variety of reasons) for the next 6 1/2 years. The children were monitored annually for obvious signs of asthma and also underwent skin prick tests for the more common air borne allergens.

Parents filled out questionnaires concerning their children’s health and also the quality of their own and their children’s food consumptions. Points were allocated for various Mediterranean foods. The questionnaires examined quality, quantity and also the inclusion of Western foods such as fast-food and Western-type sweets.

A high quality and healthy Mediterranean Diet was determined to have a minimum of legumes more than once weekly, fish at least 3 times per week and vegetables at least 8 times weekly. High levels of olive oil, nuts, and grains were also consumed.

Researchers found that pregnant mothers who follow the high quality Mediterranean Diet gave birth to children with much lower incidences of childhood asthma and allergies. Interestingly, the diet of the children by the time they reached 6 1/2 years did not seem to play as an important role in the prevention of asthma and allergies as the diet of their pregnant mothers. In addition, pregnant mothers who consumed more than 8 serves of vegetables weekly had children with much lower incidences of allergies.

One interesting fact to note is that the mothers cosnuming red meat more than 3 or 4 times weekly gave birth to children with increased risks for both asthma and allergies.

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