5 health benefits of the Mediterranean diet, according to science

jennamery14/04/2025

0 0 4 minutes read

Of all popularity Meals There is attention to obtaining health benefits, there is one that is constantly getting big points. the Following a Mediterranean dietWhich are full of vegetables, fruits, whole grains and healthy fats, they were preferred for decades, and for a good reason. Following the diet can benefit everything from your heart and mood to your bones, according to the new research.

Below, all you need to know about the latest research on this famous diet.

What is the Mediterranean diet?

More than eating approach is more than strict diet, A pyramid pyramid pyramidIn the 1990s by the World Health Organization and other health leaders-it depends on food traditions in the mid-twentieth century of Greece, South Italy and Crete. It mainly emphasizes On the basis of the plant How to eat, focusing on fruits and vegetables (darker the color the better), beans, nuts, whole grains, olive oil (instead of butter), fish, and only small amounts of dairy, eggs and poultry.

What are the health benefits of the Mediterranean diet?

1. Bone Health

The health benefits are wide, but the latest results on the diet, published in Jama Open Network Earlier this month, related to the health of the 55 and above women. Random clinical experience analysis From 924 people – a large part Excessive entitlements A study-which was suffering from weight gain or obesity, found that losing weight from a low-calorie version of the Mediterranean diet along with an increase in mineral density in the bone, especially in the lumbar spine, over three years.

The authors wrote: “The adoption of the eating and context style similar to the Mediterranean Sea may have modest beneficial effects on eliminating bone deterioration,” adding that the noticeable benefits “carry a great promise”, especially given the high levels of fractures in the bone weakened by osteoporosis, especially among women.

2. Heart health

You may have heard most of the gossip on how to promote heart health. and 2024 Paining analysis One of the dominant experiences controlled by more than 10,000 participants was one of the latest studies that reached this conclusion. It found that the Mediterranean diet is an effective intervention of both the primary and secondary prevention of cardiovascular diseases-and it has a great and long-term effect in reducing the occurrence of the main harmful and blood vessels, including myocardial infarction and stroke.

“This style of eating can play a major role in preventing heart disease and stroke and reducing risk factors such as obesity, diabetes and high number Cholesterol And high blood pressure, “notice American Heart Association. “There is some evidence that a Mediterranean diet rich in virgin olive oil may help the body remove excess cholesterol from the arteries and keep the blood vessels open.”

3. Brain health

While many studies have found bonds between diet and brain health, some of The most powerful evidence It came in 2024 from the University of Barcelona, where the researchers followed nearly 850 French citizens, more than a decade of time. During that time, they monitored vital indicators including EPA and DHA fatty acids (found in diet foods) and conducted psychological neurological assessments. Those who followed the Mediterranean diet have been less likely to a lifetime -related cognitive decrease.

Previous research has also found evidence of the health system of health in the brain, including a 2023 studies, Posted in BMC MedicineAnd that I found that those who took a traditional Mediterranean diet Difference Those who did not do.

4. Prevention of cancer

there A lot of evidence Behind the medium diet and cancer prevention – including a recent study, published in Jama open networkAnd that analyzed data on more than 450,000 people participating in a European study in 10 countries. It found that those who closely adhered to the diet have about 6 % of the risk of obese -related cancers compared to those who have eaten differently, indicating that low inflammation, improvement of metabolism health, or food reactions with microbium may be in play.

Previous studies have shown that adhering to a healthy diet reduced the risk of growth prostateand cervix and Colon and rectal cancerAnd reduce the danger of women He dies of any cancer 17 %.

finally, study That seen the self -reported data provided by more than 800 cancer survivors in Italy found that after the average diet it seems to reduce the risk of death from any cause.

5. The quality of life related to health

Finally, in addition to all specific health benefits, a 2025 studies Posted in Nutrients Looking at the multi-dimensional concept of the quality of life related to health (HRQOL)-which includes the physical, mental and social luxury of the individual.

The researchers found “great benefits in managing the various chronic diseases that they usually face in the aging population”, and that “multi -faceted mechanisms, including anti -inflammatory, antioxidant, metabolic regulation, metabolic effects, metabolic disorder, and metabolic. Conditions.”

They concluded that the diet’s ability to enhance a healthier lifestyle and reduce the burden of chronic diseases can actually be a sustainable and effective way to enhance health and quality of life with the age of people, allowing less invasive treatments for chronic diseases.

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5 health benefits of the Mediterranean diet, according to science

What is the Mediterranean diet?