The composition of the Mediterranean diet
To understand how the Mediterranean diet can boost brain power and delay memory loss, we need to look at the main components:
- Moderate portions of dairy products
- Eating fatty fish weekly
- Reduced consumption of red meat
- Adding poultry, beans, and eggs into meals
- Daily intake of vegetables and fruits
- Incorporating whole grains and healthy fats
- Using of olive oil and nuts
This comes with sharing fun meals with friends and family while enjoying a glass of red wine and, of course, having an active lifestyle.
Why these ingredients are good for brain health
There is no strict list of ingredients for a Mediterranean diet because the term refers to cuisines of various countries. But these staples of the Mediterranean diet are known for helping with memory loss and improving brain health:
Fatty fish tops the list when people talk about brain food. 60 percent of the brain is fat, and half of it is the omega-3 kind. These fats are vital for memory and learning. Adding fatty fish to your diet can sharpen your memory and protect your brain from cognitive decline. Try eating cold-water types like salmon, mackerel, and herring.
Fruits and vegetables
Numerous studies suggest that fruits and vegetables can improve brain health. They are also closely related to the reduced risk of various diseases. For example, plant-based foods have polyphenols that can reduce the free radicals found in your body. These plant chemicals also have antioxidant and anti-inflammatory properties which help lower your cholesterol levels, regulate blood pressure, and slow down cognitive decline. Spinach, Brussels sprouts, tomatoes, blueberries, eggplants, and bell peppers are great additions to your diet.