The foods we choose to eat may determine our risk of dementia, mounting evidence suggests.

Latest work in Archives of Neurology shows sticking to a diet rich in nuts, fish and vegetables significantly cuts the chance of developing Alzheimer’s.

A "Mediterranean diet" containing plenty of fresh produce and less high-fat dairy and red meat has long been thought to improve general health.

Experts believe it is a combination of nutrients in foods that is important.

But they stressed that diet was not the sole cause or solution where dementia is concerned.

Good combinations

Dr Yian Gu and colleagues at Columbia University Medical Centre in the US studied the diets of 2,148 retirement-age adults living in New York.

Over the four years of the study, 253 of these older adults developed Alzheimer’s disease.

When the researchers scrutinised the diets of all of the individuals in the study, a pattern emerged.

Adults whose diets included more salad dressing, nuts, fish, poultry, fruits and green leafy vegetables, and less high-fat dairy, red meat and butter, were far less likely to develop dementia.

But it is the varying levels of specific nutrients that these food combinations offer that is important, say the researchers.

Diets rich in omega 3 and 6 fatty acids, vitamin E and folate but low in saturated fat and vitamin B12 appear to be best.

Experts have long suspected that nutrients might modify dementia risk.

Folate reduces circulating levels of the blood amino acid homocysteine which has been linked to Alzheimer’s.

Similarly, vitamin E might be protective via its strong antioxidant effect, while monosaturated and saturated fatty acids could increase dementia risk by encouraging blood clot formation, say the researchers.

Rebecca Wood, chief executive of the Alzheimer’s Research Trust, said: "Understanding the connection between diet and dementia risk may help prevent the development of diseases like Alzheimer’s for some people.

"Adapting our lifestyles as we get older – by exercising regularly, watching what we eat and maintaining an active social life – can reduce dementia risk.

"Unfortunately, no diet or lifestyle factor can eliminate dementia risk entirely."

With 35 million people worldwide living with dementia, she said it was important to focus efforts on research to develop new treatments.

This article is from the BBC News website. © British Broadcasting Corporation, The BBC is not responsible for the content of external internet sites.

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What is this healthy diet? Read on and find out.

Itâ??s the Mediterranean diet.

It is in the news again as its proven to help protect against disease and help you live longer ( due to one super oil we will discuss later ) first consider the following:

In contrast to Northern Europe and North America

1. People live longer in countries such as Spain Greece and Italy.

2. People have far less risk of getting cancer such as colon breast and ovarian.

3. Obesity rates are significantly less.

The super food that has put it back in the news is:

Olive oil. Just taking a small amount of oil per day in clinical tests showed that it protects against cell damage and after just two weeks people who did not have olive oil in their diet saw a large drop in free radical damage.

Olive oil is a major part of the Mediterranean diet, but is only part of why the diet is so healthy.

Oily Fish

Another major part of the diet is oily fish such as mackerel, sardines and salmon.

Oily fish are a source of omega-3 polyunsaturated fats and the complex long chain derivatives of these fats are good for heart health due to the fishâ??s anti-inflammatory and vasodilatory properties, which aids circulation.

The major components of the diet are:

â?¢ Consumption of olive oil daily

â?¢ High consumption of fruits, vegetables, breads, cereals (such as pasta, beans, nuts and seeds).

â?¢ Moderate to high consumption of fish and poultry.

â?¢ Moderate consumption of wine.

â?¢ Low consumption of eggs and red meat.

The Mediterranean Diet seems unusual as fat is given such weight in the diet.

It actively encourages people to eat more mono-saturated fats to become healthier.

It works on the notion monounsaturated fats (such as olive oil) which balances animal fat.

Monounsaturated fats are â??goodâ?? fats which are required for the body to function at its best.

Advocates of the Mediterranean diet also stress that red wine, should be consumed frequently as it is a significant factor in reducing heart disease.

Red wine is renowned for the antioxidants contained such as bioflavonoid, which helps to eliminate bad toxins in the body.

It works!

Medical research shows how healthy it is, so consider this:

If you are a dieter you can eat a huge amount of food, never be bored and drink wine as well!

Anyone who wants to live longer, protect themselves against disease and be healthier and slim should consider it.