A Mediterranean Diet Gives Us Better Memory


A Mediterranean Diet Gives Us Better Memory


IT’s no secret that the Mediterranean diet has a lot of benefits for the health. Not only does it keep us young, lowers the risk of heart disease and diabetes, it also reduces the chances of Alzheimer and it improves memory and cognitive functions.


What does the Mediterranean Diet contain?

As you would expect given its climate, the people living around the Mediterranean sea can delight themselves with a wide variety of fruits, vegetables, leafy greens, cereals, legumes, and, of course, olives. The Mediterranean diet is quite low in dairy products and only contains small amounts of red meat. Most of the fats come from the famous olive oil.
Roy Hardman from the University of Technology in Melbourne has conducted a so-called meta-analysis where he and his team evaluated all papers regarding the Mediterranean diet from 2000 to 2015. They were looking at how people on this particular diet were doing in terms of health, especially when it came to cognitive processes. These papers didn’t include just the people living in the area, but everyone who was eating this particular diet.

“The most surprising result was that the positive effects were found in countries around the whole world. So regardless of being located outside of what is considered the Mediterranean region, the positive cognitive effects of a higher adherence to a MedDiet were similar in all evaluated papers;” he said.

Everything which had anything to do with the mind improved. The answer lies with the fact that the Mediterranean diet reduces the risk of memory decline.

“Why is a higher adherence to the MedDiet related to slowing down the rate of cognitive decline? The MedDiet offers the opportunity to change some of the modifiable risk factors,” he explained.

“These include reducing inflammatory responses, increasing micronutrients, improving vitamin and mineral imbalances, changing lipid profiles by using olive oils as the main source of dietary fats, maintaining weight and potentially reducing obesity, improving polyphenols in the blood, improving cellular energy metabolism and maybe changing the gut micro-biota, although this has not been examined to a larger extent yet.”

The research wasn’t in any way limited to the older population, but to people of all ages. The results are quite conclusive. You should eat less red meat and go more for vegetables, fruits, nuts and olive oil.

“I follow the diet patterns and do not eat any red meats, chicken or pork. I have fish two-three times per week and adhere to a Mediterranean style of eating,” said Roy Hardman.

Journal Reference: Adherence to a Mediterranean-Style Diet and Effects on Cognition in Adults: A Qualitative Evaluation and Systematic Review of Longitudinal and Prospective Trials.