Why is the Mediterranean diet so effective?

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A new study suggests that what you eat may influence proteins inside your cells, specifically those in the mitochondria.

The Mediterranean diet — rich in olive oil, vegetables, fruits, whole grains, fish and legumes, while limiting red meat and processed foods — is already known to benefit heart and brain health. However, exactly how it works in the body has remained unclear.

Study sheds light on what’s happening inside cells

Researchers from the University of Southern California and Sapienza University of Rome found that people who closely followed the Mediterranean diet had higher levels of two mitochondrial proteins.

The study involved 49 elderly patients (average age of 78) with non-valvular atrial fibrillation, a condition that increases stroke risk.

These patients tend to have high oxidative stress — a condition where harmful reactive oxygen species outweigh the body’s defenses — making it easier to detect diet-related changes.

Oxidative stress is linked to aging, cardiovascular disease and cognitive decline.

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Higher protein levels

Participants were divided into two groups based on how closely they followed the Mediterranean diet.

Those with higher adherence showed increased levels of two mitochondrial-derived proteins: Humanin and SHMOOSE.

These proteins are produced in mitochondria — the “powerhouses” of cells.

Humanin has been linked to cardiovascular protection, cognitive function and aging.

SHMOOSE may help protect brain cells and has been associated with Alzheimer’s risk.

Specific foods showed different effects

The study also found links between certain foods and protein levels.

More olive oil, fish and legumes resulted in higher humanin levels, while less refined carbohydrates brought higher SHMOOSE levels.

This suggests that specific components of the diet play distinct roles.

Higher humanin levels were also associated with lower activity of Nox2, an enzyme that produces harmful reactive oxygen species.

This suggests that the Mediterranean diet may reduce oxidative stress, influence mitochondrial proteins and suppress harmful enzyme activity.

Quick Q&A

Q: Why does it matter that food affects mitochondrial proteins?

A: It shows that everyday eating habits may directly influence cellular aging and function.

Q: Should I just eat more olive oil?

A: No — overall dietary balance (fish, vegetables) is key.

Q: Is it too late to change my diet?

A: Not necessarily. The study suggests benefits may still appear even in older adults, but consistency matters.

This article from Kormedi.com, Korea’s top health care and medical portal, is translated by a generative AI system and edited by The Korea Times.