The Mediterranean region is famous for many things, its unique climate, the spectacular turquoise waters, picturesque islands, and the wide variety of appetizing food. The Mediterranean diet, in particular, has been thoroughly researched and followed extensively by people all over the world. It is wholesome and nourishing and is reputed to have an overall positive effect on the body. This article focuses on the health benefits of a Mediterranean diet and how it boosts the working of the brain.

The diet is inclusive of multiple food groups and does not focus particularly on one. Given below is the gist of it.

• Whole grain rice, bread and pasta, beans, nuts, legumes, seeds, herbs, and spices are the main foods consumed regularly, along with an assortment of colorful vegetables and fruits.
• The primary medium of cooking is virgin olive oil.
• Fish and seafood are included in the diet once or twice a week.
• Dairy, traditional fermented cheese, yogurt, eggs, and poultry are consumed every day or weekly, but in moderate proportions.
• Red meats and sweets are reserved exclusively for special occasions and had in limited quantities.
• Water and wine are the preferred beverages consumed as part of a Mediterranean diet.

Well-known for its positive medical benefits, the Mediterranean diet is especially beneficial in preventing or reducing the risk of cardiovascular ailments, certain types of cancers, type 2 diabetes and Parkinson’s disease. Research has also established that it improves brain health. Adhering to it consistently for some years shows a direct connection with delaying the onset of cognitive decline or impairment and dementia by up to 20%. Neurology, the medical journal of the American Academy of Neurology, has published a comparative study that corroborates this fact. Rich in antioxidants, monounsaturated fats, and omega-3 fats, this diet supports the nervous system in many ways.

Here are some of the health benefits of a Mediterranean diet given in further detail.

• Strawberries, blackberries, blueberries, tomatoes, bell peppers, eggplant, okra, leafy greens like kale and spinach, broccoli, Brussels sprouts, and avocados are all rich in nutrients and are packed with antioxidants and anti-inflammatory compounds like anthocyanin, catechin, and quercetin that help reduce inflammation and oxidative stress. Additionally, they also boost learning and memory power and strengthen communication between brain cells.
• Nuts and seeds like sunflower seeds, almonds, walnuts, and hazelnuts contain vitamin E that helps improve cognitive function and reduces the risk of Alzheimer’s disease. Vitamin E can also be had in the form of oats, barley, brown rice, and whole grains. Likewise, the monounsaturated fats found in avocados, flaxseed, chia seeds, soybean, and in cold-pressed oils like sunflower, rapeseed, and canola, and Brazil nuts — all of which are part of a Mediterranean diet — reduce blood pressure and thus lower the risk of cognitive decline. The polyphenols (isoflavones) found in soybeans not only reduce the risk of dementia but also have a positive effect on improving cognitive abilities.
• Fatty cold-water fish like salmon, herring, mackerel, tuna, herring, and sardines, when had minimally during a week, provide high-quality protein, omega-3 fatty acids, and vital minerals like iron and zinc.
• Eggs, also a part of a Mediterranean diet, are an excellent source of vitamins B6, B12, and folic acid, and their health benefits include preventing the shrinkage of the brain cells.