CARROT AND STICK APPROACH VEGETABLE-HEAVY DIET HELPS SENIORS ACT, THINK YOUNGER.

Byline: Staff and Wire Services

Nearly 30 years ago, Brad Swanson became a vegetarian to steer clear of the temptations of greasy fast food, a staple of his college life.

Now 47 and vegan, Swanson's skin looks clear, smooth and wrinkle-free -- a welcome side effect to years of healthy eating.

So the Woodland Hills man wasn't surprised by a six-year study released Monday that found that older people who ate more than two servings of vegetables daily looked about five years younger than those who ate few or no vegetables.

``Eat more vegetables. Change your diet,'' he said as he strolled out of a Canoga Park health-food store. ``It was a lifestyle that makes sense to me.''

The study of almost 2,000 Chicago-area men and women also found that eating vegetables helps keep the brain young and could slow the mental decline sometimes associated with aging. The findings echo previous research involving only women.

Common sense

``It validates common sense,'' said Dr. Michael Hirt, director for the Center of Integrated Medicine at Encino-Tarzana Medical Center.

``Foods that are not processed, that come from the fruit and vegetable family are very good for you,'' Hirt said. ``Obviously the antioxidants found in fruits and vegetables contribute to a healthy brain and a healthy brain means healthy thoughts. The cleaner the burning from an energy source, the better your brain is going to run.''

The study, published in this week's issue of the journal Neurology and funded by the National Institute on Aging, adds to the discussion about the benefits of vegetables.

Dr. Paul Talalay, a professor of pharmacology at Johns Hopkins University, said it is difficult to generalize about nutrition because there is little uniformity between vegetables found in China, for example, versus the United States.

``You can buy 20 heads of broccoli, and there can be a 10 or 15 percent (difference),'' said Talalay, a leading researcher on the ways broccoli may prevent cancer.

Green leafy vegetables including spinach, kale and collards appeared to be the most beneficial, the new study said. The researchers said that could be because they contain healthy amounts of vitamin E, an antioxidant that is believed to help fight chemicals produced by the body that can damage cells.

Vegetables generally contain more vitamin E than fruits, which were not linked with slowed mental decline in the study. Vegetables also are often eaten with healthy fats such as salad oils, which help the body absorb vitamin E and other antioxidants, said lead author Martha Clare Morris, a researcher at the Rush Institute for Healthy Aging at Chicago's Rush University Medical Center.

The fats from healthy oils can help keep cholesterol low and arteries clear, contributing to brain health.

``This is a sound paper and contributes to our understanding of cognitive decline,'' said Dr. Meir Stampfer of Harvard's School of Public Health.

``The findings specific for vegetables and not fruit add further credibility that this is not simply a marker of a more healthful lifestyle,'' said Stampfer, who was not involved in the research.

The research involved 1,946 people 65 and older who filled out questionnaires about their eating habits. A vegetable serving equaled about a half-cup chopped or one cup if the vegetable was a raw leafy green such as spinach.

They also had mental function tests three times over about six years; about 60 percent of the study volunteers were black.

The tests included measures of short-term and delayed memory, which asked these older people to recall elements of a story that had just been read to them. The participants also were given a flashcard-like exercise using symbols and numbers.

Overall, people did gradually worse on these tests over time, but those who ate more than two vegetable servings a day had about 40 percent less mental decline than those who ate few or no vegetables.

Their test results resembled what would be expected in people about five years younger, Morris said.

``More energetic''

A vegetarian for 41 years, Stacey Vandoros of Woodland Hills said she has fewer dental problems than others and heals quickly when cut. She believes the benefits come from her diet of garden fresh foods.

The study also found that people who ate lots of vegetables were more physically active, adding to evidence that ``what's good for your heart is good for your brain,'' said neuroscientist Maria Carillo, director of medical and scientific relations for the Alzheimer's Association.

West Hills resident Carol Decardo said her diet heavy with vegetables gives her a vigor that she can't find anywhere else.

``I feel more energetic and can go all day -- from 6 a.m. till late at night,'' Decardo said.

Staff Writers Susan Abram and Sue Doyle contributed to this report.

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THANKS VEGGIE MUCH

- Associated Press