This isn't really ground-breaking news. There has been plenty of talk about the benefits of following a Mediterranean diet over the years, and new research is showing we can definitely improve our brain health by eating this way. What is the Mediterranean diet? The Mediterranean diet contains plenty of fruits and vegetables, legumes, peas, and grains. You can enjoy fish and chicken in moderation while limiting your red meat intake, and get your healthy fats from olives, olive oil, avocados and nuts. Cutting out processed, sugary foods that contain no nutritional value is also important. Think of eating a more plant-based diet. One of the important components in the Mediterranean diet are B vitamins, specifically folate, B6, and B12. "The dietary B-complex vitamins, which include B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenate), B6 (biotin, folate), and B12 (cobalamin), are important regulators of neurotransmitter function" (Hardman, Kennedy, Macpherson, Scholey, Pipingas, 2016, para. 10). We can get plenty of B vitamins by eating foods such as green leafy vegetables, bananas, fish, chicken, and eggs.

I am very passionate about getting this information out there and showing you that this is something we can do to improve our brain health. My mother, grandmother, and great-grandmother were all affected by dementia and Alzheimer's disease. My mother at age 72, lives in a nursing home and has now lost her ability to communicate. It is incredibly painful to watch someone you love slowly deteriorate from this disease. Even harder to swallow, is the reality that we are still without a cure. However, there are things we can do that have a positive impact on our brains, and following a Mediterranean diet is one of them. So do your brain a favor and fill your fridge with plenty of fruits and veggies.

References:

Hardman, R.J., Kennedy, G., Macpherson, H., Scholey, A.B., & Pipingas, A. (2016, July). Adherence to a Mediterranean-style diet and effects on cognition in adults: A qualitative evaluation and systematic review of longitudinal and prospective trials. Frontiers in Nutrition, 3(22), 1-13. doi:10.3389/fnut.2016.00022

Research Article: Adherence to a Mediterranean-Style Diet and Affects on Cognition in Adults: A Qualitative Evaluation and Systematic Review of Longitudinal and Prospective Trials

Mediterranean Diet: A Heart-Healthy Eating Plan

The Basics of Mediterranean-Style Eating

The Mediterranean Diet: Myths, Facts, and Health Benefits of a Mediterranean Diet