Which Specific Foods in a Mediterranean Diet Promote Longevity

The Mediterranean diet is a composite of the cuisines, lifestyles and dietary habits of the people of Greece, Italy, Spain, southern France (Provence), Morocco and other Mediterranean regions. The diet features high consumption of vegetables, legumes, fruits and nuts, cereals, fish and seafood and monounsaturated fats such as olive oil; low intake of meat and dairy products, and moderate alcohol consumption. Many experts believe the Mediterranean diet is one of the healthiest in the world. Studies show that the Mediterranean diet offers protection against heart disease, various forms of cancer, obesity, osteoporosis and rheumatoid arthritis. Now research suggests that specific foods in the Mediterranean diet may promote longevity.

Anatomy of Health Effects of Mediterranean Diet: Greek EPIC Prospective Cohort Study

This study, published in the British Medical Journal, investigated the importance of individual food groups in the Mediterranean diet. Researchers at the Harvard School of Public Health surveyed 23,349 men and women participating in the Greek segment of the European Prospective Investigation into Cancer and Nutrition (EPIC). Dietary and lifestyle questionnaires were obtained from the participants at the beginning of the study. The participants were followed for an average of 8.5 years. The participants' diets were rated from 0 to 9 based on the level of conformity to the traditional Mediterranean diet.

The Results:

The researchers found that 423 deaths occurred among the 10,655 participants with Mediterranean diet scores 5 or greater and 652 deaths occurred among 12,694 participants with scores of 4 or less. They determined that high consumption of vegetables, fruit and nuts, legumes and olive oil, moderate alcohol consumption (mainly in the form of wine during meals), and lower consumption of meat were associated with longevity. However, fish and seafood, dairy products and cereals were not associated with an increase in mortality.

The Main Point:

"The dominant components of the Mediterranean diet score as a predictor of lower mortality are moderate consumption of alcohol, low consumption of meat and meat products, and high consumption of vegetables, fruits and nuts, olive oil, and legumes," the study authors conclude. "Minimal contributions were found for cereals and dairy products, possibly because they are heterogeneous categories of foods with differential health effects, and for fish and seafood, the intake of which is low in this population."

The researchers suggest that oleic acid found in olive oil, resveratrol found in wine, and antioxidants found in plant foods could be responsible for the diet's protective benefits.

Sources

Antonia Trichopoulou, Christina Bamia, Dimitrios Trichopoulos. Anatomy of health effects of Mediterranean diet: Greek EPIC prospective cohort study. BMJ 2009, June 23; 338: b2337 BMJ.com.