A new scientific review found that Mediterranean-style eating patterns were associated with healthier aging, including a favorable 8.9-month difference in one biological age measure, slower memory decline and improved physical function when combined with exercise.
By yourNEWS Media Newsroom
A Mediterranean-style diet rich in vegetables, fruits, legumes, whole grains, nuts and healthy fats may help support healthier aging, according to a systematic review of 11 studies published Nov. 2 in Nutrition Reviews.
The peer-reviewed analysis examined associations between Mediterranean dietary patterns and biological aging, cognitive performance, inflammation, frailty and physical independence. Researchers identified encouraging findings across several measures of aging, although the results varied among studies and did not establish that the diet directly slows the aging process.
The review, conducted by researchers including Mirko Marino, Cristian Del Bo’ and colleagues, analyzed studies published between 2013 and 2025 involving participants in Europe, the United States and the Middle East.
The 11 studies included five randomized controlled trials, four prospective cohort studies and two cross-sectional investigations. Researchers searched PubMed, Embase and Scopus to identify studies examining Mediterranean-style diets and measurable indicators of healthy aging.
One of the most notable findings came from an 18-month randomized trial involving 256 adults with abdominal obesity or abnormal blood lipid levels.
Participants followed either general healthy dietary guidelines, a Mediterranean diet or a modified Green Mediterranean diet enriched with additional plant-derived polyphenols.
The research found that participants following the Mediterranean-style interventions showed an approximately 8.9-month favorable difference between their observed and expected biological age, measured using a DNA methylation-based aging clock.
DNA methylation clocks estimate biological aging by examining chemical modifications to DNA that change with age. Unlike chronological age, which simply measures time since birth, these biomarkers are intended to reflect certain aspects of cellular aging.
The 8.9-month finding did not mean participants became nearly nine months younger or lived nine months longer. It represented a difference between measured and expected values on a particular biological aging indicator.
Researchers also cautioned that the study did not identify a statistically significant overall difference between the dietary intervention groups across the aging clocks examined.
Nevertheless, greater adherence to the Green Mediterranean diet and higher levels of certain polyphenol metabolites were associated with more favorable biological aging measurements.
Polyphenols are naturally occurring plant compounds found in foods such as berries, olives, nuts, herbs and vegetables. Researchers have investigated their potential roles in cellular protection, inflammation and metabolic health.
The Green Mediterranean intervention provided approximately 800 milligrams of additional polyphenols daily, compared with approximately 490 milligrams in the standard Mediterranean diet group.
Other studies included in the review examined memory and cognitive performance.
A nine-year observational study involving 833 American adults found that greater adherence to a Mediterranean-style eating pattern was associated with slower declines in episodic memory, the ability to remember personal experiences and previously learned information.
Another randomized trial, part of the PREDIMED research program, compared Mediterranean diets supplemented with extra-virgin olive oil or nuts against a control diet.
Participants assigned to the Mediterranean diet supplemented with nuts demonstrated more favorable changes in a composite memory score.
However, improvements were not consistent across all cognitive tests, and researchers cautioned against interpreting the results as proof that Mediterranean eating prevents dementia.
The review also examined telomeres, protective structures at the ends of chromosomes that generally shorten as cells divide and age.
Some studies identified favorable associations between Mediterranean diet adherence and telomere-related measurements, while others found inconsistent or unfavorable results in particular populations.
The mixed findings suggest that the relationship between dietary patterns and cellular aging is complex and may depend on genetics, age, sex and other lifestyle factors.
Evidence involving physical function and frailty was more encouraging when dietary improvements were combined with exercise.
One study involving postmenopausal women with obesity compared a calorie-restricted MIND diet alone with the same dietary approach combined with aerobic exercise.
Both groups experienced improvements in cognitive performance and functional independence, but the participants who also exercised achieved greater gains in several measurements.
The MIND diet combines elements of Mediterranean eating and the Dietary Approaches to Stop Hypertension, or DASH, diet, emphasizing plant foods and nutrients associated with brain health.
Other interventions included in the review examined physical performance, muscle strength, walking ability and frailty among older adults.
Researchers found that improvements in frailty and physical performance were most apparent in programs combining healthier eating with regular physical activity.
The findings support the importance of maintaining both adequate nutrition and physical fitness during aging, although they do not establish how much of the observed improvement resulted from diet independently of exercise.
Mediterranean-style diets are generally characterized by high consumption of vegetables, fruits, beans, lentils, nuts, seeds, whole grains and olive oil.
Traditional versions also include moderate consumption of fish and other seafood, with relatively limited intake of red meat, highly processed foods and refined carbohydrates.
The review examined several modified Mediterranean eating patterns rather than one uniform diet, making direct comparisons between studies difficult.
Researchers identified dietary fiber, unsaturated fats and polyphenols as potentially important contributors to the favorable outcomes.
Fiber supports digestive health and helps maintain a diverse gut microbiome, while unsaturated fats may improve blood lipid profiles and cardiovascular health.
Plant-derived polyphenols have also been investigated for their potential antioxidant and anti-inflammatory effects.
Because persistent low-grade inflammation is associated with several age-related conditions, diets that influence inflammatory pathways may have implications for long-term health.
Some studies in the review reported favorable changes in inflammatory biomarkers and gut microbiota composition among participants following Mediterranean-style interventions.
However, the biological mechanisms remain incompletely understood, and the findings do not establish that any individual nutrient or plant compound is responsible for the reported benefits.
The researchers emphasized several important limitations.
Dietary adherence was frequently assessed through self-reported food questionnaires, which can be affected by inaccurate recall or reporting.
The studies also differed considerably in duration, participant characteristics, dietary composition and methods of measuring biological and functional aging.
Some interventions combined dietary changes with exercise, calorie restriction or other lifestyle modifications, making it difficult to isolate the effects of food choices alone.
Because of these differences, the researchers did not conduct a pooled statistical meta-analysis.
Instead, they evaluated the findings qualitatively and identified areas where the evidence appeared most promising.
Their overall assessment was that Mediterranean-style dietary patterns were associated with selected indicators of healthier aging, particularly aspects of cognition, biological aging measurements and physical function.
The researchers nevertheless cautioned that the evidence did not establish uniform benefits or a direct causal relationship.
They recommended longer-term trials using standardized dietary definitions, objective measurements of dietary adherence and consistent methods for evaluating biological aging.
Further investigation is also needed to determine whether improvements in biological aging biomarkers translate into meaningful reductions in age-related disease, disability or mortality.
The findings add to evidence that dietary quality is associated with health during middle and older age, while underscoring the importance of physical activity in maintaining strength and independence.
The review concludes that Mediterranean-style eating is a promising dietary approach for supporting healthy aging, but additional research is necessary to determine whether it directly alters the biological aging process and which dietary components offer the greatest benefits.
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