Soothe chronic inflammation
The Mediterranean diet is rich in omega-3, antioxidants, fiber, and polyphenols. These nutrients help soothe inflammatory pathways and support a healthy gut microbiome, while also protecting the brain.
Antioxidants from fruits, vegetables, and free radical neutralized olive oil can damage brain cells. This is important because oxidative stress is a major cause of inflammation and impaired brain function due to age.
By reducing this stress and protecting cell membranes, antioxidants support healthier communication between nerve cells and help maintain memory and cognitive performance as we age.
Building and protecting brain cells
Omega-3 fats from fatty fish, nuts and seeds are a core component of the Mediterranean diet. Omega-3 is not only a building block of brain cell membranes but also supports communication between nerve cells. This nutrient also stimulates BDNF - an important protein that helps improve mood, enhance resilience, support cognition and suppress neur inflammation.
Supports blood vessel health
The Mediterranean diet prioritizes plants rich in fiber and healthy fats, which help improve cardiovascular metabolic indicators such as blood pressure, cholesterol and insulin sensitivity. Thanks to that, blood vessels are healthier, blood flow to the brain is increased, contributing to supporting cognitive function.
Concentrating on blood sugar
Regulating blood sugar plays an important role in protecting brain health. Whole grains, beans, fruits and vegetables are rich in fiber, which helps slow down the release of glucose, limiting sudden spikes and reductions in blood sugar.
Nutrition of the gut microbiome
The Mediterranean diet supports the gut microbiome thanks to its rich fiber and polyphenols - a source of nutrients for beneficial bacteria. These bacteria create short-chain fatty acids that help control inflammation and maintain a protective barrier against the intestines. A healthy gut microbiome is associated with better cognitive health.
