Ramen and energy drinks may be the go-to for college fuel, but are they really serving your brain's potential?
Let's explore why the Mediterranean diet is your ultimate ally for academic prowess and overall well-being.
Brain Food Revolution:
Transforming Performance with Mediterranean Diet
THE MEDITERRANEAN DIET
The Mediterranean diet, rooted in the culinary traditions of Crete, Greece, and Southern Italy, is renowned for its ability to reduce the risk of heart disease, chronic conditions, and obesity (Shi Macrobiotics). This dietary approach prioritizes whole grains, healthy fats like fish and olive oil, abundant fruits and vegetables, and limited non-fish meat consumption. Additionally, it emphasizes the value of communal meals with family and regular physical activity.
BENEFITS OF THE MEDITERRANEAN DIET FOR COLLEGE STUDENTS
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Nutrient-rich foods like fruits, vegetables, and whole grains provide vitamins, minerals, and antioxidants essential for brain health (Fu et al., 2022).
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Healthy fats from fish, olive oil, and nuts may reduce inflammation and support optimal brain function (Fu et al., 2022).
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The Mediterranean diet's diverse nutrients and food groups may help reduce oxidative stress and neuroinflammation, associated with cognitive decline (Fu et al., 2022).
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Social aspects like shared meals with family and friends may contribute to reduced stress and better mental well-being, supporting cognitive health (Fu et al., 2022).
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Abundant in fruits, veggies, and whole grains, it reduces inflammation and heart disease risk (Rosato et al., 2017).
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Olive oil's monounsaturated fats and antioxidants improve cholesterol and artery health(Rosato et al., 2017).
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Fatty fish like salmon lowers triglycerides and stabilizes heart rhythms (Rosato et al., 2017).
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Moderate red wine boosts "good" HDL cholesterol and offers antioxidants (Rosato et al., 2017).
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With lean proteins and less red meat, it minimizes saturated fat for heart health (Rosato et al., 2017).
MEDITERRANEAN CHICKPEA PASTA
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Spinach
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Canned chickpeas
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Whole wheat pasta
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Canned diced tomatoes
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Olive oil
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Garlic
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Lemon
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Dried oregano
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Optional: Feta cheese
Create a savory Mediterranean delight by sautéing garlic in olive oil, then adding canned diced tomatoes, chickpeas, and spinach. Season with oregano and a splash of lemon juice. Toss with cooked whole wheat pasta, and sprinkle with crumbled feta cheese for an extra burst of flavor. Enjoy this simple yet satisfying meal!