Feed Your Mind with the Green Mediterranean Diet ☘️

Heard of the Green Mediterranean Diet (GMD)?

It's like a turbocharged version of the Mediterranean diet, packed with plant-based goodness and brain-boosting power! 🌱

Recent research suggests it's not just good for your body but also for keeping your brain sharp and reducing the risk age related brain conditions over 50 🧠 

I made some instant changes after looking into the research further so let’s look at the research and what the GMD is, and how you can practically apply this to supercharge your brain 💥

What Is the GMD?

The Green Mediterranean Diet, like the Mediterranean diet, is rich in plant-based foods packed with antioxidants and healthy fats while reducing the intake of animal products, however in addition, it strongly emphasises some key foods, for brain health.

Therefore, this dietary approach not only supports overall physical well-being but also shows promising implications for cognitive function and mental health.

With its emphasis on abundant fruits, vegetables, whole grains, nuts, and olive oil, coupled with limited red meat and dairy consumption, the GMD is emerging as a holistic dietary pattern conducive to maintaining optimal brain health and function.

What does the research say?

The paper you need to be aware of is by Kaplan et al (2022). 

This randomised controlled trial focuses on the Green Mediterranean Diet (GMD), a plant-forward modification of the traditional Mediterranean diet.

The study wanted to learn which 3 dietary patterns in conjunction with exercise slows down aging of the brain the most.

Cognitive and brain volume were assessed at the beginning of the study and 18 months later using memory and executive function tests and MRI.

The participants, mean age 51 years were abdominally obese/dyslipidemic and were randomly assigned to follow:

1) Healthy Dietary Guidelines (HDG)

2) Standard Mediterranean diet (MED)

3) Green Mediterranean Diet (GMD)

All subjects received free gym memberships and physical activity guidance.

Both MED and GMD groups consumed 28 g walnuts/day however the GMD group consumed green tea (3-4 cups/d) and a Mankai (Wolffia-globosa strain, 100 g frozen cubes/d) green shake.

So basically, the GMD group had the highest amount of polyphenols which are highly effective at reducing inflammation in the body.

The results showed people over 50 thad faster brain shrinkage than people under 50 and that the MED and GMD both slowed that rate of shrinkage, especially in the memory centre of the brain.

The Green MED group had the least amount of brain shrinkage!

They concluded that regular exercise plus a Mediterranean diet enriched further with specific foods rich in polyphenols (GMD) may slow neurodegeneration in those over 50.

Here are the key takeaways:

- Dietary Focus: The GMD emphasizes a high intake of plant-based foods rich in antioxidants, healthy fats, and nutrients, while reducing animal products with an emphasis on daily intake of walnuts, green tea and mankai .

- Brain Health: The study highlights the GMD's potential benefits for cognitive function and mental health, suggesting it may help mitigate cognitive decline and reduce the risk of neurodegenerative diseases like Alzheimer's.

- Holistic Approach: It is presented as a holistic dietary pattern that supports both physical well-being and optimal brain health.

Therefore, the GMD is a promising approach to enhancing cognitive function through nutrition.

So what do I need to do?

 🌰 Eat ¼ cup walnuts each day

 🌱 Drink more green tea daily

🍒 Eat polyphenol rich foods such as berries, leafy greens, cocoa powder, plums, apples, cherries, red cabbage and red bell peppers.

 🥩 Eat less red meat and processed meats.

🌿 Do some research into Mankai. It is a remarkable superfood that has recently gained attention due to its impressive nutritional profile.

In the U.S, you can find Mankai in the form of powder or frozen cubes that are convenient for adding to smoothies, shakes, soups, and more.

It is actually a complete protein: Mankai provides a complete protein source, which is rare among plant-based foods. It is also bioavailable in and offers a high dose of bioavailable iron and also B12.

Check it out here on Amazon 🌿🌿🌿

Ready to Change the Things You Can Change?

More and more science is emerging about what effects brain health as we age and it is really important to be on top of it.

We know diet has a HUGE role to play, therefore this is something you can change over time.

Reflection

How can I alter my diet today to include some more brain boosting health foods?

The Team At Bolder Women