The Mediterranean diet is rich in fruits, nuts, vegetables, legumes, whole grains, seafood, and olive oil, and it limits red meat and sweets.
Much research has ascribed lower rates of chronic illnesses and longer lifespan in Mediterranean countries to the dietary and lifestyle traditions of their people.
Scientists found links between five “nutrient biomarker patterns” and better results on tests of memory, general intelligence, and executive function.
The nutrients in the biomarker patterns appeared to work together. They included omega-3 fatty acids, omega-6 fatty acids, lycopene, carotenoids, riboflavin, folate, vitamin B-12, and vitamin D.
Walnuts, fish, and Brussels sprouts are some of the rich sources of omega-3 fatty acids. Omega-6 is abundant in flaxseed, pistachios, pine nuts, and pumpkin seeds.
Lycopene, a red pigment that gives tomatoes their color, is present in a few other vegetables and fruits.
Eggs, fortified cereals, and certain green vegetables are typical sources of riboflavin, or vitamin B-2.
Sweet potatoes and carrots get their orange color from carotenoids, while folate is a B vitamin present in many types of food, including beans, peas, and nuts.
Vitamin D abounds in fatty fish such as mackerel, tuna, and salmon, and in certain fortified foods.
Researcher said “Our study suggests that diet and nutrition moderate the association between network efficiency and cognitive performance.”
How to start a Mediterranean diet link: