The Mediterranean diet is a type of healthy diet that favors the consumption of fresh and natural foodsbased on the flavors and traditions of the Mediterranean region, that is, the countries of southern Europe.
This style of eating gives priority to olive oil as the main source of fatin addition to fruits, vegetables, legumes, whole grains, seeds, nuts and fish. Consumption of red meat and saturated fats is also limited.
The Mediterranean diet was recognized by UNESCO as a World Heritage Site in 2010 because it is associated with a healthy lifestyle.
And a recent study, carried out by researchers at Tulane University, in New Orleans (United States), and published in the journal Gut Microbes Reportsshowed that following This Diet May Be Good for Memory and Thinking Ability.
The Mediterranean diet improves memory and cognition
According to research, conducted in the laboratory on mice for 14 weeks, this type of diet alters the microbiome of intestinal bacteria, which can indirectly improve brain health, developing memory and cognitive functions.
It has been demonstrated that the Mediterranean diet is better for the brain than a typical American diet, for example high in saturated fats and sugars. Mice fed the Mediterranean diet had better memory and learning ability than those fed the American diet.
Animal testing showed that with this healthy diet, their gut microbiome was altered with higher levels of four types of thought-beneficial bacteria; and for researchers, this justifies its better performance on cognitive tests.
Mice fed the Mediterranean diet showed clear advantages in memory and learning testsas well as a greater ability to adapt to new information when their cages were changed.
These results suggest that the Mediterranean diet could be a promising resource for improving the academic performance of adolescents or the work productivity of young adults – Demetrius Maraganore, neuroscientist and co-author of the study.
Maraganore emphasizes, however, that these results are preliminary and based on animal models; However, they reflect trends seen in human studies that link the Mediterranean diet to a reduced risk of dementia and improved cognitive function.
Best diet to follow
Actually, the Mediterranean diet has been considered the best diet to follow in 2025for the sixth consecutive year, according to U.S. News & World Reportwhich each year publishes a list of the most and least beneficial diets, ranked by nutrition professionals.
It has earned the title of one of the best overall diets, the best for healthy eating and the easiest to follow.
However, experts explain that it is important to consult a doctor in the area to know the best type of diet suitable for each casedepending on your needs.
News references
Comparison between two divergent diets, Mediterranean and Western, on the intestinal microbiota and cognitive function in young Sprague Dawley rats. December 18, 2024. Solch-Ottaiano.
Mediterranean diet may improve memory and cognition, study finds. January 6, 2025. Gabriela Maraccini/CNN.
The Mediterranean diet changes gut bacteria that improve memory. January 6, 2025. Bruno Bucis.
