A new study published Monday in the BMJ journal , found that eating the Mediterranean diet for just one year altered the microbiome of elderly people in ways that improved brain function and would aid in longevity.
Researchers noted that these people were exceptionally healthy compared to Americans and had a low risk of many lifestyle diseases.
The Mediterranean diet, considered one of the healthiest in the world.
Good to Eat: Vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, breads, herbs, spices, fish, seafood and extra virgin olive oil.
in moderation Eat : Poultry, eggs, cheese and yogurt.
Eat only rarely: Red meat.
Don’t eat: Sugar-sweetened beverages, added sugars, processed meat, refined grains, refined oils and other highly processed foods.
-Avoid unhealthy Food
Added sugar: Soda, candies, ice cream, table sugar and many others.
Refined grains: White bread, pasta made with refined wheat, etc.
Trans fats: Found in margarine and various processed foods.
Refined oils: Soybean oil, canola oil, cottonseed oil and others.
Processed meat: Processed sausages, hot dogs, etc.
Highly processed foods: Anything labeled “low-fat” or “diet” or which looks like it was made in a factory.
The diet is high in plant foods and low in animal foods.
-What to drink
Water should be your go-to beverage on a Mediterranean diet.
This diet also includes moderate amounts of red wine — around 1 glass per day.
However, this is completely optional, and wine should be avoided by anyone with alcoholism or problems controlling their consumption.
Coffee and tea are also completely acceptable, but you should avoid sugar-sweetened beverages and fruit juices, which are very high in sugar.
for more information and complete system of the diet Visit healthline