Elderly men and women who supplement Mediterranean-style meals with coenzyme Q10 (coQ10) enjoy greater antioxidant protection and could slow aging, a Spanish study finds (1).
In a randomized crossover trial, University of Cordoba researchers assigned 20 healthy adults (ages 65 and older) to one of the three dietary protocols for the duration of four weeks: a traditional Western-style diet rich in saturated fats, a Mediterranean-style diet rich in olive oil, or a Mediterranean-style diet supplemented with coQ10 (200 mg/day in capsules).
The scientists found that the combination (Mediterranean-style meals and coQ10) improved antioxidant activity and reduced cellular oxidative stress in the subjects more successfully than the Mediterranean-style or Western-style diet alone.
The Mediterranean-style diet protocols also exhibited greater heart-protective benefits in comparison to the Western-style diet. The scientists noticed a significantly greater decrease in HDL cholesterol (the “good” cholesterol) levels in response to the Western-style meals.
Writing in the December issue of AGE, the authors concluded that the effect of the Mediterranean-style diet rich in olive oil, in combination with coQ10, may have “favorable effects on the aging process” and on the prevalence of age-related conditions.
Previous studies, noted by the authors, have found that the olive-oil rich diet supplemented with coQ10 also improves capillary blood flow and helps maintain healthy blood pressure.
Mediterranean-style diet
A Mediterranean-style diet generally includes greater amounts of fruits, vegetables, whole grains, and olive oil; at least two servings of fish and seafood per week; moderate amounts of poultry, eggs, cheese and yogurt; and fewer meats and sweets.
In this study, the Mediterranean-style diet consisted of 15 percent of calories as protein, 47 percent as carbohydrate, and 38 percent as fat (24 percent monounsaturated fats [from virgin olive oil], 10 percent saturated fat, and 4 percent polyunsaturated fatty acid).
The Western-style diet consisted of 15 percent calories as protein, 47 percent as carbohydrate, and 38 percent as fat (12 percent monounsaturated fats, 22 percent saturated fats, and 4 percent polyunsaturated fats).
Several other studies have pointed to anti-aging benefits from the Mediterranean-style diet. One such study, just published by researchers at Rush University, of Chicago, in the American Journal of Clinical Nutrition linking the diet to a healthier brain in older age (2).
CoQ10 and Oxidative Stress
CoQ10 is a major fat-soluble antioxidant found in all cell membranes, especially within mitochondrial membranes. It’s one of the cell’s most potent scavengers of free radicals, neutralizing the lipid peroxyl radicals that damage cell membranes, proteins and DNA.
Antioxidants are the body’s first line of defense against free radicals and byproducts of metabolism that could lead to cellular decline and dysfunction.
The ability of humans to synthesize coQ10 declines 20 percent for every decade of life after the age of 21. This reduction leads to deficiency, weakness and fatigue throughout the body.
Lower coQ10 levels in tissues and cells can allow for more damage on nearby lipids, proteins and DNA. Because coQ10 is chiefly instrumental (along with selenium) for the regeneration of vitamin E, another potent fat-soluble antioxidant, the diminished coQ10 levels also lead to declines in levels of vitamin E.
Sources:
1. Yubero-Serrano EM, Delgado-Casado N, Delgado-Lista J et al. Postprandial antioxidant effect of the Mediterranean diet supplemented with coenzyme Q(10) in elderly men and women. Age (Dordr ) 2010.
2. Tangney CC, Kwasny MJ, Li H, Wilson RS, Evans DA, Morris MC. Adherence to a Mediterranean-type dietary pattern and cognitive decline in a community population. Am J Clin Nutr 2010.
Showing posts with label Mediterranean Diet. Show all posts
Showing posts with label Mediterranean Diet. Show all posts
22 January 2011
08 October 2010
Mediterranean-style Diet Patterns by Paul Jacques
Greek, Italian or Spanish? What kind of Mediterranean-style diet are we talking about when we consider eating a Mediterranean diet? Talking about this right now at American College of Nutrition conference in New York City is Paul Jacques, S.c.D., FACN.
Well, mostly it's Greek, he says, which recommends eight servings of whole grains, six servings of vegetables, three servings of fruits, two servings of dairy, one and a half servings of wine, exclusive use of olive oil, fish, and little meat.
Many of the studies are based on the Greek Mediterranean-style diet.
So, Jacques captured the most frequently consumed foods based on NHANEs in the U.S. and tried to find how a Mediterranean diet could be followed in using 1,250 commonly consumed U.S. foods.
He found that the caloric intake would be about 2,680 kcal, 92 g protein, 361 g carbohydrate, 78g total fat, 41g fiber, 1155mg calcium, 521 mg magnesium, 3.9g of potassium (a little short).
However, there are studies that are on anything but the Mediterranean diet. He cites an example of a cohort study on Mediterranean dietary pattern and mortality among young women in Sweden. They found that young women who adhered closely to a traditional Mediterranean diet had reduced risk of mortality.
He's skeptical because "I find it hard to believe that there are really this many young women eating a Mediterranean diet" next to Baltic Sea.
There are also French studies that compared a traditional Mediterranean diet and a standard American Heart Association diet that found no difference in clinical outcomes.
As a summary, he presents a table of intervention studies of Med diet and adiposity that were six months or longer (several countries: Spain, Germany, Italy, U.S.). You can see that some type of diet intervention significantly lowers BMI.
But "a diet is only good if people can adhere to it," he says. So, he highlights one particular diet where it showed that people adhered more often to a Med diet than a low-fat diet.
Then, he shows the data of the famous Shi et al. DIRECT study from NEJM where it shows that people find it easier to adhere to a Med diet versus a low-carb or low-fat diet.
As far as observational studies, you must ask "Are the studies really on the Mediterranean diet?"
The ones that are percentile-based diet scores: Many are not based on specific recommendations, but arbitrary, population-specific values for assigning adherence and are not appropriate for use in non-Mediterranean countries.
A Mediterranean-style Diet Pattern Score (MSDS) is criterion-based score using recommendation from a Med diet pyramid, continuously scaled without arbitrary cut-off points, accounts for over-consumption of foods, and adjust for proportion of energy from non-Med-style foods.
"For example, where do French fries fall in the Mediterranean pyramid?" he says. The scoring is based on weighted scores with points per serving and penalizations. He shows us some equations he uses about how to develop the MSDPS scores.
He keeps reminding us that "no one really in the U.S. consumes the Mediterranean diet." So, he says, we have to be careful in saying that "greater adherence to a Med diet is associated with this or that." We have to be concerned about what exactly those patterns are; they may have a few more components to the Med diet, but not consuming a total Med diet.
It would be better to explain that people consuming a "partial Mediterranean diet" or whose diets "had more components of a Mediterranean diets" have improved metabolic traits. If you left it to Jacques, all the studies would be more specific in pointing out those components.
One prospective study on Med Diet Score and metabolic syndrome in a Spanish population (Tortosa et al, Diabetes Care, 2007) saw improvement in metabolic traits.
He goes on with other studies that show that "basically, adherence to Mediterranean diet based on commonly consumed foods in American's diets would largely address short-fall nutrients."
Few studies, particularly those in non-Mediterranean countries are not really the right diets. In spite of limitations, larger intervention studies demonstrate health benefits. And, again, more research is needed. Etc, etc.
Well, mostly it's Greek, he says, which recommends eight servings of whole grains, six servings of vegetables, three servings of fruits, two servings of dairy, one and a half servings of wine, exclusive use of olive oil, fish, and little meat.
Many of the studies are based on the Greek Mediterranean-style diet.
So, Jacques captured the most frequently consumed foods based on NHANEs in the U.S. and tried to find how a Mediterranean diet could be followed in using 1,250 commonly consumed U.S. foods.
He found that the caloric intake would be about 2,680 kcal, 92 g protein, 361 g carbohydrate, 78g total fat, 41g fiber, 1155mg calcium, 521 mg magnesium, 3.9g of potassium (a little short).
However, there are studies that are on anything but the Mediterranean diet. He cites an example of a cohort study on Mediterranean dietary pattern and mortality among young women in Sweden. They found that young women who adhered closely to a traditional Mediterranean diet had reduced risk of mortality.
He's skeptical because "I find it hard to believe that there are really this many young women eating a Mediterranean diet" next to Baltic Sea.
There are also French studies that compared a traditional Mediterranean diet and a standard American Heart Association diet that found no difference in clinical outcomes.
As a summary, he presents a table of intervention studies of Med diet and adiposity that were six months or longer (several countries: Spain, Germany, Italy, U.S.). You can see that some type of diet intervention significantly lowers BMI.
But "a diet is only good if people can adhere to it," he says. So, he highlights one particular diet where it showed that people adhered more often to a Med diet than a low-fat diet.
Then, he shows the data of the famous Shi et al. DIRECT study from NEJM where it shows that people find it easier to adhere to a Med diet versus a low-carb or low-fat diet.
As far as observational studies, you must ask "Are the studies really on the Mediterranean diet?"
The ones that are percentile-based diet scores: Many are not based on specific recommendations, but arbitrary, population-specific values for assigning adherence and are not appropriate for use in non-Mediterranean countries.
A Mediterranean-style Diet Pattern Score (MSDS) is criterion-based score using recommendation from a Med diet pyramid, continuously scaled without arbitrary cut-off points, accounts for over-consumption of foods, and adjust for proportion of energy from non-Med-style foods.
"For example, where do French fries fall in the Mediterranean pyramid?" he says. The scoring is based on weighted scores with points per serving and penalizations. He shows us some equations he uses about how to develop the MSDPS scores.
He keeps reminding us that "no one really in the U.S. consumes the Mediterranean diet." So, he says, we have to be careful in saying that "greater adherence to a Med diet is associated with this or that." We have to be concerned about what exactly those patterns are; they may have a few more components to the Med diet, but not consuming a total Med diet.
It would be better to explain that people consuming a "partial Mediterranean diet" or whose diets "had more components of a Mediterranean diets" have improved metabolic traits. If you left it to Jacques, all the studies would be more specific in pointing out those components.
One prospective study on Med Diet Score and metabolic syndrome in a Spanish population (Tortosa et al, Diabetes Care, 2007) saw improvement in metabolic traits.
He goes on with other studies that show that "basically, adherence to Mediterranean diet based on commonly consumed foods in American's diets would largely address short-fall nutrients."
Few studies, particularly those in non-Mediterranean countries are not really the right diets. In spite of limitations, larger intervention studies demonstrate health benefits. And, again, more research is needed. Etc, etc.
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