The Mediterranean diet has important health benefits. One of them is its ability to improve memory. One of the main features of this diet, based on the intake of fresh products, is that it is rich in high quality nutrients.
In addition to being cardio-protective, the Mediterranean diet can also protect the body from cognitive impairment. Thus, increased intake of certain foods can help ensure good brain health. What does the evidence say?
Fatty acids to improve memory
The best foods for the brain are fatty acids, especially unsaturated ones. For this reason, experts believe that the Mediterranean diet improves memory. These nutrients play a role in brain growth and development. In addition , they stimulate brain function and can even reduce inflammation.
Foods that contain the following:
- Vegetable oils, especially extra virgin olive oil
- Fat fish
- Nuts and seeds
A study published in the journal Life Sciences states that regular consumption of omega-3 fatty acids helps improve memory. It also suggests that these nutrients perform antioxidant and anti-inflammatory functions, which can prevent changes in the hippocampus.
The antioxidants in the Mediterranean diet contribute to memory
Antioxidants are other important nutrients that can help preserve or improve cognitive functions. The Mediterranean diet is rich in these substances, especially in the vegetables of which it is composed.
To include flavonoids such as anthocyanins or curcumin in your daily diet, you should eat red vegetables and spices.
According to an article published in the journal Aging Clinical and Experimental Research , the regular consumption of these nutrients can improve memory in adults.
Since the Mediterranean diet contains many plant-based foods, it is rich in antioxidants that help improve memory. When the body absorbs them, they dampen the negative effects of free radicals, improve cognitive performance and reduce the risk of developing other types of complex diseases.
Be careful with wine in the Mediterranean diet
Despite the many benefits of this diet, you need to be very careful with one of the components. Despite the fact that experts used to believe that drinking a glass of wine a day improves cardiovascular health, this myth has now been disproved.
Alcohol consumption is not advisable. This is because drinking alcohol has a negative impact on cognitive performance, affecting short-term and long-term memory.
Although some ancient scientific articles state that wine contains antioxidants, the tannin content is significantly lower than the tannin content of grapes. In addition, alcohol itself reduces absorption and causes intestinal problems.
Recent studies show that the consumption of this drink has no protective effects against the risk of developing heart disease.
The Mediterranean diet can improve memory
A varied diet that prioritizes eating fresh foods over processed foods can improve memory. The Mediterranean diet is rich in high quality vegetables and fats. These nutrients are antioxidant and anti-inflammatory, and therefore they have a positive effect on cognitive functions.
In addition, all of these substances can help reduce the risk of developing complex diseases in the medium and long term. For this reason, experts regularly recommend eating plant-based products, as well as fish and spices.
We mentioned the negative aspects of wine and we recommend you drink more water instead. Using spices to spice up your food is important, as it is a great added value to your diet. Most of these ingredients have antioxidant and anti-inflammatory properties, which can help improve memory.