Imagine walking into a bookstore and being faced with a plethora of books on diets. But not just any diets – these books cover strategies from weight loss to blood pressure management, gluten-free living, and much more. One such diet that has been making waves is the Mediterranean diet – a nutritional powerhouse that can not only help regulate weight, improve cardiovascular health, and reduce cancer risk, but also offers remarkable benefits for your brain. Specifically, the Mediterranean diet has been linked to a reduced risk of Alzheimer’s disease and other degenerative brain conditions.
A new study published in the prestigious journal Neurology found that people who eat a Mediterranean diet tend to have larger brains and can actually reduce their brain’s age by five years. Inspired by the eating habits of people living in Greece, Italy, Turkey, and Spain – who typically experience longer lifespans and fewer chronic diseases – the Mediterranean diet primarily consists of fish, olive oil, legumes, unrefined cereals, fruits, and vegetables, as well as moderate amounts of wine, dairy products, cheese, and yogurt. To fully reap the brain-boosting benefits of this diet, avoid red meat, sugary snacks, processed foods, and soft drinks.
Choose Seafood with High Omega-3 Fatty Acids
To make the most of the Mediterranean diet’s brain health benefits, opt for seafood high in omega-3 fatty acids. Salmon is an excellent choice, with just 200 calories in each serving containing roughly 2,843 milligrams of omega-3 fatty acids. Other great options include halibut, oysters, fresh tuna, snapper, rainbow trout, crayfish, oysters, and calamari. Though not the best choices, canned tuna and sardines can still be considered convenient alternatives when necessary.
Sample Mediterranean Diet Meal Plan
If you’re ready to give the Mediterranean diet a try, here’s a sample menu to get you started:
- Breakfast: 1 cup of Greek yogurt topped with a drop or two of honey, ½ cup blueberries, and ½ avocado.
- Lunch: Whole-grain pita bread filled with unlimited fresh greens and tomatoes along with 2 tablespoons of hummus, followed by ¼ cup of almonds and a medium-sized orange for dessert.
- Snack: Small bunch of grapes and ¼ cup peanuts.
- Dinner: 6 ounces of grilled salmon, ½ cup roasted red-skin potatoes topped with olive oil and rosemary, and sliced tomato topped with 1 ounce of mozzarella cheese and a drizzle of olive oil and balsamic dressing.
Not only is the Mediterranean diet a delicious and healthy approach to eating, but it also provides support for your brain and overall well-being. While the diet’s primary focus may have first been on the physical health benefits, the growing evidence of its impact on brain function and prevention of degenerative diseases makes it an even more enticing lifestyle choice. As research on the Mediterranean diet continues, it’s becoming increasingly clear that this way of eating offers a well-rounded approach to promoting a healthy body and mind.
