New research from the European Prospective Investigation into Cancer and Nutrition (EPIC) cohort has found that strict adherence to the Mediterranean diet is associated with a remarkable 25% reduction in biological age markers over a 15-year follow-up period.
The study, which followed over 40,000 participants across eight European countries, used epigenetic clock measurements to assess biological aging. Those who most closely followed a traditional Mediterranean dietary pattern — rich in olive oil, fish, vegetables, legumes, and whole grains — showed significantly younger biological profiles compared to their chronological age.
"What makes this study particularly compelling is its scale and duration," said Professor Marco Russo of the University of Florence. "We are seeing consistent, measurable anti-aging effects from dietary choices that are accessible to everyone."
Key components driving the anti-aging effects included high polyphenol intake from extra virgin olive oil, omega-3 fatty acids from fish consumption, and the anti-inflammatory properties of a predominantly plant-based eating pattern. The study also noted that moderate red wine consumption, a hallmark of the Mediterranean diet, contributed to improved cardiovascular aging markers.
Experts recommend transitioning gradually to a Mediterranean-style diet for optimal long-term adherence and health benefits.