From time to time, we present compendium posts running down the roster of recent scientific discoveries about a specific food, eating habit or other nutrition-related issue. Today, we’re looking at a series of revelations about new benefits and applications of vegetables.
Eat more fresh fruits and veggies. It’s no big mystery; no big deal. Just do it.
Med Diet may protect against Alzheimer’s
The now-famous Mediterranean Diet may protect against development of Alzheimer’s Disease, a team from the German Center for Neurodegenerative Diseases reports.
Alzheimer’s is caused by deposits of certain proteins in the brain that interfere with the transmission of impulses. The two main known culprits are beta-amyloid and tau proteins. The deposits cause symptoms such as memory loss, disorientation, agitation and ‘challenging behaviors’ (such as disruptive, violent / unsafe, withdrawn or socially unacceptable behaviours). The advancement of Alzheimer’s can also bring a progressive reduction in the brain volume.
“It is possible that the Mediterranean diet protects the brain from protein deposits and brain atrophy that can cause memory loss and dementia. Our study hints at this,” Dr. Tommaso Ballarini, lead author of the study, says. “But the biological mechanism underlying this will have to be clarified in future studies.”
More fruits and veggies = less stress
A new study by a team from Australia’s Edith Cowan University (ECU) examined the link between fruit and vegetable intake and stress levels of more than 8,600 Australians aged between 25 and 91.
Lead researcher, PhD candidate Simone Radavelli-Bagatini, says: “Long-term and unmanaged stress can lead to a range of health problems including heart disease, diabetes, depression and anxiety so we need to find ways to prevent and possibly alleviate mental health problems in the future. […] “We found that people who have higher fruit and veggie intakes are less stressed than those with lower intakes, which suggests diet plays a key role in mental wellbeing.”
“Vegetables and fruits contain important nutrients such as vitamins, minerals, flavonoids and carotenoids that can reduce inflammation and oxidative stress, and therefore improve mental wellbeing,” Radavelli-Bagatini explained. “Inflammation and oxidative stress in the body are recognised factors that can lead to increased stress, anxiety and lower mood.”
Vegetarians have healthier biomarkers
According to an abstract of a new study in over 166,000 UK adults, Vegetarians appear to have a healthier biomarker profile than meat-eaters. This applies to adults of any age and weight, and is also unaffected by smoking and alcohol consumption.
“Our findings offer real food for thought,” says Dr. Carlos Celis-Morales from the University of Glasgow, who led the research. “As well as not eating red and processed meat which have been linked to heart diseases and some cancers, people who follow a vegetarian diet tend to consume more vegetables, fruits, and nuts which contain more nutrients, fibre, and other potentially beneficial compounds. These nutritional differences may help explain why vegetarians appear to have lower levels of disease biomarkers that can lead to cell damage and chronic disease.”
Here’s another positive pointer in the direction of the ubiquitous Mediterranean Diet, which has gathered so many laurels for its healthfullness over the past decade. I’ve been eating more fruits and veggies daily since the benefits of the Med Diet first started surfacing several years ago. Specifically green, leafy veggies. Which leads to our next capsule study report…
Leafy greens daily can lower heart risk
Just one cup of leafy, green veggies a day can lower your risk of developing heart disease significantly. Another study by Edith Cowan University (ECU) researchers has revealed that eating just one cup of nitrate-rich vegetables (1/2 cup cooked) each day can help reduce blood pressure, a major player in the development of heart disease.
According to an abstract of the study report: “Researchers examined data from over 50,000 people residing in Denmark taking part in the Danish Diet, Cancer, and Health Study over a 23-year period. They found that people who consumed the most nitrate-rich vegetables had about a 2.5 mmHg lower systolic blood pressure and between 12 to 26 percent lower risk of heart disease.”
“The greatest reduction in risk was for peripheral artery disease (26 percent), a type of heart disease characterised by the narrowing of blood vessels of the legs, however we also found people had a lower risk of heart attacks, strokes and heart failure,” Lead researcher Dr. Catherine Bondonno says.
My conclusion
Eat more fruits and veggies. Switch to the Mediterranean diet – or at least blend the most important aspects of the Med into your current diet. Be more aware of what you’re eating and moderate your consumption of the so-called bad stuff. It’s no big mystery; no big deal. Just do it.
~ Maggie J.