- The Mediterranean diet may boost cognition & reduce your risk of developing dementia and depression.
- The diet is full of plant polyphenols and omega-3 fatty acids that help reduce inflammation.
- Choose healthy cooking methods, such as grilling or roasting, and eat fruit for dessert.
The foods you eat play an essential role in staying sharp as you age, and nutrient-packed, flavor-rich and easy-to-follow eating patterns like the Mediterranean diet make the job easier. A smattering of studies reveals just how this eating plan can be a boon to your brain health and mood today—and in the future. Oh, and there are happiness benefits, too.
So what exactly happens to your brain when you follow the Mediterranean diet?
How the Mediterranean Diet Benefits Your Brain
Promising research shows that the Mediterranean diet may boost brain health in a few key ways: by improving factors like memory, decreasing the risk of cognitive decline and bettering mood. Here’s a deeper look.
It May Improve Your Cognitive Capabilities
Incorporating the principles of the Mediterranean diet can shore up your smarts. Multiple long-term studies have found that those who more closely followed the Mediterranean diet had better cognitive function. Furthermore, consuming olive oil, a staple of the Mediterranean diet, has been shown to improve cognitive functioning. Eating more fish and less meat is also associated with positive brain outcomes, thanks to fish’s omega-3 fatty acids, which protect blood vessels in the brain, quell damage from oxidative stress and reduce inflammation.
And there’s more. Another study found that following the Mediterranean diet is a promising intervention for improving cognitive impairment in individuals with type 2 diabetes. By improving insulin sensitivity, stabilizing glucose levels, improving cerebrovascular functioning and improving lipid metabolism, the Mediterranean diet may reduce the risk of complications from diabetes.
It May Help You Prevent Dementia
Though various factors are at play that govern cognitive decline, a healthy diet may help tip the scales in your favor. Both the Mediterranean diet and the MIND diet (a diet similar to the Mediterranean diet, but more focused on foods and nutrients specifically known to support brain health) have been shown in randomized controlled trials to slow the rate of cognitive decline.
For example, one study found that people who had the greatest adherence to a Mediterranean diet had a 72% decreased risk of developing dementia compared to those with the lowest adherence. In that same study, the higher the score one had on a scale that measured adherence to the Mediterranean diet, the younger, or healthier, their brains seemed.
Another study found that those who followed the Mediterranean diet had a 11-30% reduced risk of developing cognitive disorders, including dementia and Alzheimer’s disease. Though exactly why is still being studied, the Mediterranean diet limits red meat and highly processed foods rich in refined carbohydrates, added sugars and saturated fat. These types of foods may be more likely to increase the risk of heart disease, insulin resistance and inflammation, which may speed brain aging.
It May Decrease Your Risk of Depression
Sticking to an eating pattern with similar components as the Mediterranean diet may help keep your mood up. One study found that adherence to the Mediterranean diet reduced the symptoms of depression in young and middle-aged adults with major depression or depressive symptoms. Inflammation may be one of the factors driving depression, and the Mediterranean diet promotes foods packed with anti-inflammatory nutrients from plant-based oils and nuts, fruits and vegetables. Some vegetables with the highest anti-inflammatory properties include broccoli, tomatoes, edamame, peppers, collard greens and mushrooms.
More specifically, another study showed that subjects who adhered to the Mediterranean diet the most had 40% and 39% lower odds for depression and anxiety, respectively, compared to those who were the least able to follow the diet pattern. Specifically, eating more fruits and veggies was found to buoy one’s mood the most. The Mediterranean diet is rich in fiber, heart-healthy monounsaturated fats, magnesium and B vitamins, all of which have been shown in prior research to benefit psychological health.
Is the Mediterranean Diet Right for Everyone?
Cognitive health, dementia and depression are all multifactorial, meaning that many variables —from genes to lifestyle habits, such as diet, exercise or smoking, as well as chronic conditions—are risk factors for these diseases that affect your brain. Though incorporating the principles of the Mediterranean diet in a way that fits your culture and preferences is essential, diet alone isn’t the answer. What’s more, other aspects of the Mediterranean lifestyle, such as strong social ties, rest and regular movement, are also important for brain health.
5 Ways to Enjoy Eating the Mediterranean Diet
What foods should you eat for your noggin? There are so many possibilities in a Mediterranean diet—fruits, vegetables, whole grains, beans and legumes, nuts and seeds, lean protein and healthy fats. And the healthy eating principles of the diet can be applied to any type of cuisine—you don’t need to only eat foods and dishes from Mediterranean countries like Italy, Spain and Greece to gain the health benefits. Here are a few brain-supporting foods to try to fit into your routine.
- Fish: Fish is a staple protein on the Mediterranean diet. Opt for healthy preparation methods, such as grilling, broiling and baking.
- Plant-based oils: Oils such as olive oil, avocado oil and chia seed oil are packed with heart-healthy fats. Olive oil contains anti-inflammatory components that not only directly impact your brain but may also play a role in the health of your gut microbiome, which can also help protect your brain. Chia seed oil contains plant-based omega-3 fatty acids to reduce overall inflammation.
- Green leafy vegetables: Whether in a salad, stirred into soups or pasta dishes or as a sandwich filler, greens such as spinach, kale, lettuces and arugula are essential on the Mediterranean diet.
- Fruits: Fruits are eaten as part of sweet and savory dishes in the Mediterranean diet. Whether fresh, pureed, dried or frozen, they are enjoyed in abundance.
- Pasta: In all shapes and sizes, pasta is enjoyed in the Mediterranean diet. It is often used as a vessel to consume more vegetables, olive oil, herbs and spices.
Our Expert Take
Incorporating the principles of the Mediterranean diet may be beneficial in preserving your cognitive health, decreasing your risk of depression and supporting your overall mental health. And the best news is, because the principles of the diet can be applied to any type of cuisine, there are so many delicious ways to enjoy this eating pattern.
Frequently Asked Questions
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What lifestyle factors impact the Mediterranean diet?
The Mediterranean diet is more than food. The lifestyle of the Mediterranean and the cognitive benefits that come from it are rooted in the food, social interaction, everyday movement and quality rest.
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What foods are included on the Mediterranean diet?
The Mediterranean diet is primarily filled with plant foods. Vegetables, fruits, legumes, beans, nuts, seeds and whole grains are abundant in the Mediterranean diet. Seafood is an important protein, but other lean meats, such as chicken, pork and beef are also consumed in smaller amounts.
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What are the other health benefits with the Mediterranean diet?
The Mediterranean diet has been studied for decreasing the risk of heart disease, obesity, neurodegenerative disease, cancer and type 2 diabetes mainly through the high levels of polyphenols and antioxidants that have anti-inflammatory properties.
