The Mediterranean diet, ranked the best diet by U.S. News & World Report for six consecutive years, is renowned for its cardiovascular benefits, and its benefits extend beyond that. In this article, Man Man, a nutritionist at the All Round Clinic in Taiwan, will provide insights on combating age-related macular degeneration, prostate cancer, and dementia through adherence to the Mediterranean diet.
The seven dietary principles of the Mediterranean diet are:
- Consume bountiful amounts of vegetables and moderate amounts of fruit;
- Eat whole-grain foods;
- Eat legume-based foods and fish or seafood at least twice a week;
- Eat only moderate amounts of dairy products, eggs, and white meat;
- Limit consumption of red meat and highly processed foods;
- If desired, drink red wine in moderation; and
- Use olive oil in cooking and meals.
A study found that the Mediterranean diet can lower the risk of dementia. This study analyzed data from more than 60,000 participants for an average of 9.1 years to assess the connection between diet and dementia risk. The results revealed that those with the highest Mediterranean diet adherence had a decreased risk of developing dementia.
Man Man provided the following suggestions for older adults on how to adopt the Mediterranean diet:
- Eat two fist-sized portions of vegetables per meal, preferably opting for tender leafy greens; if the vegetables are firmer in texture, chop them into small pieces.
- Eat approximately one fist-sized portion of low-sugar fruits such as blueberries, strawberries, kiwi, papaya, or cherry tomatoes daily.
- Choose whole grains over white rice or white noodles, as whole grains contain higher amounts of nutrients and dietary fiber.
- Consume legume-based foods and seafood at least twice a week, as these protein sources are rich in unsaturated fatty acids, which help reduce the risk of dementia and cardiovascular diseases.
- Consume a serving of dairy products in the morning and evening, such as 240ml of milk or approximately 200g of unsweetened plain yogurt.
- Eat eggs and white meat in moderation.
- Avoid red meat and highly processed foods like ham, hot dogs, sausages, and bacon—eating amounts no larger than the size of your palm per week—as they can increase the risk of cancer and cardiovascular diseases.
- Consume desserts or processed foods, especially sugary beverages, only in small amounts on special occasions.
- Moderate amounts of red wine can be incorporated into a healthy social lifestyle. The recommended daily consumption is approximately 150ml for women and 300ml for men.
- Use extra virgin olive oil, rich in monounsaturated fatty acids (omega-9), vitamin E, and plant sterols, to help reduce the risk of cardiovascular diseases.
A review study found positive results in six animal studies that examined the therapeutic effects of lycopene, a compound found in tomatoes, on prostate cancer. The results indicated that lycopene supplementation could lead to a reduction in tumor volume and a decrease in prostate cancer-specific mortality.
Foods rich in lycopene include tomatoes, carrots, watermelon, papaya, grapefruit, and other red fruits and vegetables.
The Mediterranean diet emphasizes the importance of eating nuts and seeds. These are abundant in vitamin E, crucial in protecting cell membranes and preventing DNA damage, thereby reducing cancer risk. Man Man noted that the beneficial effects of vitamin E could be obtained only from natural food sources; relying solely on vitamin E supplements does not yield the same results.
Man Man stated that the Mediterranean diet encourages a high intake of unsaturated fatty acids. Several studies have found that individuals who consume more foods rich in unsaturated fatty acids, such as fish and seafood, have a lower risk of developing prostate cancer.
Multiple risk factors are associated with the development of macular degeneration, including aging, smoking, obesity, the “three highs” (hypertension, hyperlipidemia, and diabetes), imbalanced nutrition, and exposure to high-intensity blue light emitted by electronic devices. These factors can impair the retina’s ability to effectively clear metabolic waste, resulting in the accumulation of waste materials on the retina. This accumulation can result in yellow or white deposits, leading to macular degeneration.
A retrospective study demonstrated that higher adherence to the Mediterranean diet can delay the onset and progression of age-related macular degeneration. Man Man explained that neurodegenerative diseases typically manifest as dementia in the brain and macular degeneration in the retina.
Foods in the Mediterranean diet that can help slow macular degeneration include whole grains and dark-colored vegetables such as sweet potato leaves, carrots, pumpkin, and sweet potatoes. These are rich in vitamin A, lutein, and zeaxanthin, which have excellent antioxidant properties. They act as sunglasses for the retina, helping to block blue light and contributing to the delay of macular degeneration.
Man Man pointed out that the Mediterranean diet includes berries and other fruits rich in anthocyanins, which enhance antioxidant effects and protect the retina. The diet also incorporates fish and seafood at least twice a week as they are rich sources of omega-3 fatty acids, which possess anti-inflammatory properties and contribute to overall eye health.
Some people may raise concerns about the substantial amount of oil in the Mediterranean diet. Man Man clarified that the main culprits behind cardiovascular diseases are saturated fats and trans fats in hydrogenated vegetable oils. While oil contributes 30 to 40 percent of the total calories in the Mediterranean diet, the primary source of oil is unsaturated fats.
The monounsaturated fatty acids in olive oil and the polyunsaturated fatty acids in fish and seafood can help lower “bad” cholesterol levels and reduce the risk of cardiovascular diseases. Man Man explained that most unhealthy fats are found in processed foods, fried foods, desserts, snacks, and cookies. One can avoid most of these unhealthy fats by opting for natural foods.
Some of the oils recommended by Man Man include olive oil, avocado oil, flaxseed oil, and fish oil. Dark chocolate, with a cocoa content of 85 percent or higher, and unsalted nuts and avocados are excellent sources of healthy fats. However, Man Man suggested limiting the intake of nuts to about one tablespoon per day to avoid weight gain.
Man Man also mentioned that olive oil, rich in olive polyphenols, is best enjoyed in salad dressings or by dipping bread in it. With a smoke point of around 320 degrees Fahrenheit (160 degrees Celsius), olive oil for stir-frying or water sautéing on low heat is perfectly fine for home cooking. However, it is not recommended for high-heat stir-frying. Flaxseed oil is also unsuitable for cooking as it is highly heat-sensitive. If you need oil for frying or cooking at high temperatures, options like avocado, camellia, or rice bran oil are recommended due to their higher heat resistance.
The Mediterranean diet includes protein-rich seafood, dairy products, and soy products containing isoflavones and dietary fiber.
For individuals with gluten intolerance, Man Man suggested avoiding foods containing flour, such as bread, toast, buns, pancakes, biscuits, and tortillas. Instead, opt for gluten-free whole-grain foods like sweet potatoes, taro, Chinese yam, pumpkin, corn, barley, and brown rice—a good source of protein.