The Mediterranean Diet — comprised of eating mostly plants (vegetables, fruit, beans) – has maintained its golden reputation, backed by decades of scientific research. Studies have again and again shown that this diet protects against obesity, diabetes, and cardiovascular disease. Now evidence also suggests that this diet could lessen the risk for cognitive decline and lifetime risk of dementia.

The Mediterranean diet is mostly plant-based, with an emphasis on limiting saturated fat. This diet suggests a high intake of fruits, vegetables, legumes, whole grains, fish, and unsaturated fatty acids such as olive oil and avocado. It also encourages a moderate intake of dairy, wine, and poultry. Finally, it recommends a low intake of red meats and sweets.

Unlike many fad diets, the Mediterranean diet does not advocate for a large restriction of carbohydrates. The guidelines instead suggest that healthy carbohydrates be consumed—those found in vegetables and whole grains. This gives another benefit to the Mediterranean diet: it’s high in antioxidants and anti-inflammatory compounds that combat the oxidative processes that occur within the aging brain.

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地中海飲食主要由植物(蔬菜,水果,豆類)組成 ,一直以來都享負盛名,更得到幾十年的科學研究作爲引証。多項研究反復顯示,這類食物有助避免肥胖,糖尿病和其他心血管疾病的出現。現在,更有研究指出,這類食物可以減輕認知能力衰退和患上老人癡呆症的風險。



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