For long, plant based diets have been advised by many researchers to improve health status and lower the risk of getting various deadly diseases. In one of the recent research, the researchers have found the Mediterranean diet to be effective in lowering the risk of getting depression. Read on to know more about it.

These days, most of the healthcare professionals recommend the Mediterranean diet. This plant based diet puts an emphasis on consuming plenty of fruits, vegetables, whole grains, nuts, and legumes. The diet also recommends replacing butter with healthier fat choices, such as olive and canola oil. Use of fresh herbs and spices is advised to make the food more flavorful, instead of depending only upon salt. Excess amounts of alcohol need to be avoided, but wine can be consumed in moderation. In terms of meat, Mediterranean diet restricts the intake of steak and other red meats to not more than a couple of times in a month. However, the Mediterranean diet does not give out any clear guidelines regarding caffeinated beverages such as tea, coffee, etc.


Now, that the guidelines of the Mediterranean diet are shared in great detail, it makes sense to review its effects on the human body.


According to the recent study, the Mediterranean diet is helpful in lowering the risk of depression. In the journal Molecular Psychiatry, after a meta-analysis research of more than 1.5 million adults, the results were published, which stated that a diet low in processed foods, sugar, and saturated fats reduces the risk of depression by as much as 24% over a time span of 12 years. It was also demonstrated that the Mediterranean diet was associated with a lower risk of cardiovascular mortality and overall mortality. This study used many dietary and diet compliance measures to access the results correctly and efficiently.

The Mediterranean diet is also associated with a decreased incidence of all types of cancer, depression, Parkinson’s, and Alzheimer’s disease. As a result of so many benefits, many health care professionals entrusts this diet as a mean to achieve a healthy living.

The researchers have found that this plant based diet is actually an anti-inflammatory diet and thus helps to reduce inflammation in the brain. In fact, any kind of anti-inflammatory diet is beneficial for the brain as inflammation leads to a change in vasculation and an increase in insulin resistance.

In short, it may seem quite a difficult routine to abide by but given the significant number of health benefits that are acquired by this diet, all seems worth the efforts!