The fundamental principle of any dietary regimen is to provide the essential nutrients our body requires. To achieve adequate nutrition, all nutrients must be available in the right amounts and proper ratios. The most important thing we obtain from food is energy, which is used by the body for its biological processes.
Eating habits vary across countries based on culture, traditions, tastes, and availability. Therefore, the “main food” in different regions can vary significantly.
It is widely known that a balanced diet is crucial for physical health. However, the idea that changes in eating habits can improve mental health is relatively new. The Mediterranean diet has been highlighted for its importance in this regard.
What Does the Term “Mediterranean Diet” Refer To?
The Mediterranean coastline is home to over 20 countries, including Greece, Italy, Spain, France, Croatia, Lebanon, Turkey, and other African countries, each with unique food cultures. However, when we refer to the “Mediterranean Diet,” we are specifically talking about the eating habits of people from Greece, Southern Italy, and Crete between the 1950s and 1970s.
What Are the Components of the Mediterranean Diet?
1. Primary Components: Fruits, vegetables, whole grains, legumes, nuts, and seeds are the key ingredients.
2. Secondary Component: Olive oil, the primary source of fats in this diet, is used abundantly for cooking on a daily basis.
3. Tertiary Components: Dairy products, fish, chicken, and eggs are included in moderation, while red meat and sweets are consumed very sparingly. Red wine is occasionally used with meals in small quantities.
This dietary approach is rich in antioxidants, polyphenols, and fibers, which play a vital role in immune defense and cellular protection. Additionally, the diet is low in animal fats and proteins, which contributes to its health benefits. It is effective in protecting against several chronic diseases.
How Does the Mediterranean Diet Benefit Mental Health?
Various studies suggest that the Mediterranean diet reduces the likelihood of developing depression and is also effective in alleviating symptoms of anxiety.
Not only does the Mediterranean diet protect against depression, but studies also indicate that it has positive effects on individuals already experiencing depression. Shifting to this diet can result in significant improvements in the mental health of those suffering from depressive disorders.
Available evidence also suggests that the Mediterranean diet may reduce the risk of developing dementia. Polyphenols have been shown to counteract cognitive decline associated with aging, although its effectiveness in individuals already diagnosed with dementia is still under study.
While different dietary patterns, such as gluten-free, ketogenic, vegetarian diets, and intermittent fasting, are often recommended for various health conditions, there is currently no strong scientific evidence to support their direct impact on mental health compared to the Mediterranean diet.
When adjusting a diet for mental health, it is essential to consider whether the person is prepared for such a change and whether it is feasible given their current circumstances. Making dietary changes can be challenging, especially for individuals struggling with mental health issues like depression. Although initial evidence suggests that the ketogenic diet has some positive effects on mental health, it is difficult to maintain over time, and only highly motivated individuals can follow it correctly. In comparison, the Mediterranean diet is simpler and more versatile, making it easier to maintain in the long term. Its components can be gradually incorporated into a person’s existing diet and lifestyle.
However, Before Fully Transitioning to the Mediterranean Diet, It is Important to Consider the Following:
– Olive oil and nuts may not be ideal for individuals looking to lose weight.
– The carbohydrate content in grains, fruits, and vegetables may be problematic for diabetic individuals. Consulting a nutritionist for dietary adjustments would be advisable in such cases.
– Reducing red meat consumption may cause concerns about iron levels, but these can be addressed by consuming fish, chicken, legumes, and other iron-rich foods.
– Finally, drinking wine daily may not be suitable for everyone. This should be considered based on personal health conditions.
Small changes in one’s diet can have a significant impact on mental health. It is important that each individual takes responsibility for making these changes, considering their own health condition and circumstances.
