Recent research suggests that adhering to a Mediterranean diet may hold significant benefits for memory and learning, particularly in young individuals. A study conducted on young rats has revealed that a Mediterranean diet—rich in plants, whole grains, and healthy fats—can lead to improved cognitive flexibility and memory functions. Over a period of 20 weeks, researchers fed rats either a Western diet or a Mediterranean diet, observing notable differences in cognitive performance.
The study's findings indicate that the Mediterranean diet promotes better spatial reference and working memory compared to the Western diet. The Western diet consisted of 15% protein, 50% carbohydrate, and 35% fat, primarily from butter. In contrast, the Mediterranean diet comprised 12% protein, 45% carbohydrate, and 43% fat, with olive oil as the primary fat source.
Further investigation into the gut microbiota of the rats revealed that those on the Mediterranean diet had higher levels of Candidatus saccharimonas and lower levels of Bifidobacterium. These changes in gut composition may be linked to the improved cognitive outcomes observed in the study.
“This study adds to the growing body of evidence for a potential link between modified microbiota and improved memory function.” – Kelsey Costa, MS, RDN
Kelsey Costa, MS, RDN, emphasizes the importance of a balanced diet rich in fruits, vegetables, nuts, and whole grains. She advises limiting free sugars to less than 10% of total energy intake and ensuring that fats constitute less than 30% of total intake, with a focus on unsaturated fats from fish and vegetable oils. Additionally, Costa recommends consuming no more than 5 grams of salt per day.
“Overall, encouraging a healthy eating pattern like the Mediterranean-style diet from an early age may have long-lasting benefits for cognitive function in children and adolescents. But, more research is needed to fully understand the mechanisms and apply these results to human populations.” – Kelsey Costa, MS, RDN
Molly Rapozo, RDN, advocates for adopting a Mediterranean-style diet early in life to secure long-term cognitive benefits. She highlights the value of incorporating vegetables, fruits, whole grains, legumes, lean proteins, and plant fats while avoiding processed foods and refined sugars.
“We can modify our diets to preserve and improve brain health by including vegetables, fruit, starches such as whole grains, legumes, and potatoes; as well as lean protein, fatty fish, and plant fats such as nuts, seeds, avocado, olives, and olive oil. Eat less highly processed snack foods, fatty meats including bacon and sausage, sugar, and other refined carbohydrates.” – Molly Rapozo, RDN
The World Health Organization (WHO) also underscores the importance of maintaining a healthy diet throughout life to protect against malnutrition and reduce the risk of noncommunicable diseases. This aligns with findings from the rat study, where the developmental stage of the rats corresponded to individuals aged 8 to 20 years.
“While causal evidence has not been established, observational research has suggested a link between diet quality and cognitive performance in children and adolescents.” – Kelsey Costa, MS, RDN
Understanding the gut-brain axis further supports these findings. The gut-brain axis facilitates communication between the gut and the brain, with gut microbiota potentially influencing cognitive functions such as attention and memory.
“The gut-brain axis allows two-way communication between the gut and the brain, with the gut microbiome potentially influencing cognitive functions like attention, perception, and memory. Diet-modulated gut microbiota might impact cognition, in particular, by disrupting immune function.” – Kelsey Costa, MS, RDN
Leave a Reply