A new study has shown that following a diet rich in fruits, vegetables, fish, and olive oil may help maintain mental sharpness and improve psychological health even in advanced age.

Researchers found that older adults in England who adhered to the Mediterranean diet during the peak of the COVID-19 pandemic reported higher levels of psychological well-being compared to their peers who did not follow this dietary pattern, according to a report by Fox News.

The study followed more than 3,000 people aged between 50 and 90, aiming to determine the relationship between their daily food choices and their long-term outlook on life.

Mediterranean diet and mental health

The researchers asked participants to fill out specialized questionnaires measuring a range of positive mental health indicators, such as feelings of independence, life satisfaction, sense of purpose, and ability to control daily routines.

Each participant also received a score reflecting their adherence to the traditional Mediterranean diet.

The results showed that people who adhered most closely to this diet scored significantly higher on psychological well-being, even after accounting for factors such as income, education level, physical activity, smoking, and overall health status.

The researchers noted that this improvement was not linked to calorie intake, suggesting that the quality of foods consumed may play a key role in these benefits.

Protecting mental health during crises

Thanks to following participants over several years, the researchers were able to assess changes in their mental health during the first months of the COVID-19 pandemic.

Although levels of happiness and psychological well-being declined among all participants during lockdowns, the decline was less severe among those who maintained the Mediterranean diet.

The study results were published in the journal BMJ Open.

Why the Mediterranean diet may be beneficial for the brain

Kim Kolb, a nutrition specialist and owner of the Gut Health Connection center in the San Francisco Bay Area, said the study results align with previous research.

She explained that the Mediterranean diet is naturally rich in anti-inflammatory elements, such as omega-3 fatty acids found in fish, and antioxidants known as polyphenols found in extra virgin olive oil.

She added that these elements help reduce inflammation in the brain and support the gut microbiome, which is directly linked to the production of chemicals that affect mood regulation.

She said: 'Since the Mediterranean diet is based on a wide variety of plant-based foods, it provides the body and brain with a large amount of nutrients, plus anti-inflammatory compounds, and prebiotic fibers that feed beneficial gut bacteria.'

Kolb was not involved in the study.

Study limitations

The researchers noted that the study had some limitations, most notably its reliance on self-reported dietary questionnaires, which may affect data accuracy.

Additionally, participants who completed the study were, on average, healthier and wealthier than the general population, which may limit the generalizability of the results to other, more diverse or at-risk groups.

Kolb also pointed out that the study relied on dietary data collected over just two days, while mental health assessments were conducted on two occasions during the first phase of the pandemic, considering this period may not be sufficient to draw definitive conclusions.

It does not prove causality... but supports the benefits of the diet

The researchers emphasized that the study is observational, and therefore cannot prove a direct causal relationship between the Mediterranean diet and improved mental health.

Nevertheless, Kolb believes the findings add new evidence to the benefits of this dietary pattern.

She said: 'Eating a diet rich in fruits, vegetables, whole grains, nuts, seeds, and legumes provides an ideal mix of nutrients that support overall health as we age.'

She added that this diet, when integrated into a healthy lifestyle, may help reduce stress and depression and enhance feelings of psychological well-being, even during the most difficult circumstances.

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