Mediterranean Diet… neuroprotective?- 9/12/2025

There is growing evidence that a mediterranean diet could be neuroprotective. The Mediterranean diet is rich in antioxidants, vitamins, and polyphenols. It is characterized by focusing on plant-based nutrition and limiting animal fat intake. Common foods in the mediterranean diet are fruits, vegetables, legumes, olive oil, fish, and nuts/seeds.

The mediterranean diet is rich in vitamins (such as vitamins C and E) and polyphenols, which have been shown to be powerful free radical scavengers to protect against neuronal damage. Polyphenols are associated with decreasing oxidative stress, inflammation, and multiple other neurodegenerative processes.

Here is an outline of common components of Mediterranean diet:

Extra virgin olive oil: Rich in polyphenols, vitamin E, carotenoids, and monounsaturated fats. Olive oil is associated with anti-inflammatory properties and improved cognitive function.

Fruits and Vegetables: Eating a variety of fruits and vegetables can provide a wide range of vitamins, flavonoids, and carotenoids which offer a diverse range of antioxidants.

Nuts and Seeds: Nuts and Seeds (specifically walnuts and almonds) are filled with antioxidants, including vitamin E and polyphenols. Nuts and seeds offer healthy fats and nutrients associated with brain health and neuroprotection. Specifically, magnesium is often found in nuts and seeds and is essential in the role of nerve function.

Fish: Fish contain omega-3 fatty acids, selenium, and astaxanthin which are powerful antioxidants and anti-inflammatories. Omega-3 fatty acids are neuroprotective, especially docohexaeonic acid (DHA) and eicosapentaenoic acid (EPA) maintain the structure of neuronal membranes, decreasing inflammation, and promote synaptic plasticity. In general, fish intake is associated with decreased risk of cognitive impairment.

Whole Grains: Whole grains such as brown rice, quinoa, and whole wheat provide antioxidants such as ferric acid and lignans. Whole grains have a lower glycemic index which promotes stable blood sugar levels.

Overall, mediterranean diet promotes neuroprotections through antioxidants, anti-inflammatory, and neurotrophic components all to improve brain health.