During the COVID-19 pandemic, researchers asked nearly 1,700 people about their eating habits and mental health. They found something interesting: people who followed a Mediterranean diet—which focuses on vegetables, fruits, fish, and olive oil—reported better mental health and quality of life. Even though the pandemic made people feel worse overall, those who stuck to this healthier eating pattern felt better emotionally. The study suggests that what we eat really matters for how we feel, especially during difficult times.

The Quick Take

  • What they studied: Whether eating a Mediterranean diet (lots of vegetables, fruits, fish, and olive oil) helps people feel better mentally and have a better quality of life during the COVID-19 pandemic
  • Who participated: 1,689 people of different ages, education levels, and income levels who answered an online survey about their eating habits and how they were feeling during the pandemic
  • Key finding: People who followed the Mediterranean diet more closely had better mental health scores. For every point increase in diet adherence, mental health scores improved by a meaningful amount. This connection was true for both men and women, and for people of different ages and income levels.
  • What it means for you: If you’re struggling with stress or low mood during difficult times, paying attention to what you eat—especially eating more vegetables, fruits, fish, and healthy oils—may help improve how you feel. However, this study shows a connection, not proof that diet alone fixes mental health issues. Talk to a doctor if you’re struggling emotionally.

The Research Details

Researchers created an online survey and asked 1,689 people to answer questions about their eating habits, body measurements, and how they were feeling mentally during the COVID-19 pandemic. Everyone answered the survey at one point in time (rather than being followed over months or years). The survey included three special questionnaires: one that measured depression symptoms, one that measured overall quality of life and health, and one that measured how closely people were following a Mediterranean diet. The researchers then looked at the data to see if people who ate more Mediterranean-style food also reported better mental health.

This type of study is useful for spotting patterns and connections between diet and mental health during a specific time period (the pandemic). While it can’t prove that diet causes better mental health, it can show us whether these two things are connected. This information helps doctors and nutritionists understand whether recommending Mediterranean-style eating might be helpful for people’s emotional wellbeing.

The study included a large number of people (1,689), which makes the findings more reliable. However, because people answered questions about themselves online, there’s a chance some answers weren’t completely accurate. The study was done at one point in time, so we can’t be sure if the diet caused better mental health or if people who already felt better were more likely to eat healthily. The study was conducted during a specific stressful period (COVID-19), so results might be different during normal times.

What the Results Show

The main finding was that people who followed the Mediterranean diet more closely had better mental health scores during the pandemic. Specifically, for every point increase in how well someone followed the Mediterranean diet, their mental health score improved by a small but meaningful amount. This connection held true for both men and women. Interestingly, the benefit was especially strong for people aged 40 and older, and for people whose income was tight or just covered their expenses. The study also found that during the pandemic, people’s mental health got worse overall—depression increased and quality of life decreased. However, those who ate more Mediterranean-style food didn’t experience as much of this decline.

The study also looked at which groups of people were most likely to follow the Mediterranean diet. Women were more likely to stick with it than men. People with higher education levels were more likely to follow it. People with chronic diseases (like diabetes or heart disease) were also more likely to follow it, possibly because doctors recommended it to them. On the other hand, people with higher body weights were less likely to follow the Mediterranean diet. These findings suggest that education and health awareness play a role in whether people choose to eat this way.

Previous research has shown that the Mediterranean diet is good for heart health and can reduce the risk of certain diseases. This study adds new information by showing that this diet may also help with mental health and quality of life, especially during stressful times. The connection between healthy eating and better mental health has been suggested in other studies, but this research provides more specific evidence during a major stressful event (the pandemic).

This study has several important limitations. First, people reported their own eating habits and mental health, which means some answers might not be completely accurate—people might forget what they ate or downplay depression symptoms. Second, the study only looked at one moment in time, so we can’t know if the Mediterranean diet caused better mental health or if people who already felt better were more motivated to eat healthily. Third, the study was done during the pandemic, which was a unique and stressful time, so these results might not apply to normal, less stressful periods. Finally, the study didn’t include information about other factors that affect mental health, like exercise, sleep, or social connections.

The Bottom Line

If you’re experiencing stress, anxiety, or low mood, consider eating more Mediterranean-style foods: vegetables, fruits, whole grains, fish, beans, and olive oil. Limit red meat and processed foods. This eating pattern may help improve how you feel, especially during stressful times. However, healthy eating should be part of a bigger approach to mental health that also includes exercise, good sleep, social connection, and professional help if needed. If you’re struggling with depression or anxiety, talk to a doctor or mental health professional—food is helpful but not a replacement for professional care.

This research is relevant for anyone dealing with stress, anxiety, or depression, especially during difficult times. It’s particularly interesting for people aged 40 and older, people with tight budgets, and people with chronic health conditions. However, these findings don’t mean that diet alone will fix mental health problems. People with serious depression or anxiety should seek professional help from doctors or therapists. The findings also apply to people living in areas where Mediterranean foods are available and affordable.

You probably won’t feel dramatically better after eating one healthy meal. Mental health improvements from dietary changes typically take weeks to months to become noticeable. Try following a Mediterranean-style diet for at least 4-8 weeks before deciding if it’s helping your mood. Keep in mind that other factors—like sleep, exercise, stress management, and social support—also play important roles in mental health.

Want to Apply This Research?

  • Track daily Mediterranean diet adherence by logging servings of vegetables, fruits, fish, whole grains, and olive oil consumed. Also track mood and energy levels on a simple 1-10 scale each evening. After 4-8 weeks, review whether days with better diet adherence correspond with better mood scores.
  • Set a specific goal like ’eat fish twice this week’ or ‘add vegetables to lunch every day.’ Use the app to plan Mediterranean meals in advance, create a shopping list of Mediterranean foods, and get reminders to eat these foods. Track which Mediterranean foods you enjoy most so you’re more likely to stick with them.
  • Weekly check-ins: review your diet adherence score and mood scores side-by-side to see if there’s a pattern. Monthly reviews: look at overall trends in both diet quality and mental health. If mood doesn’t improve after 8 weeks of consistent Mediterranean eating, consider other factors like sleep, exercise, stress, and whether professional mental health support might help.

This study shows a connection between following a Mediterranean diet and better mental health during the pandemic, but it does not prove that diet alone causes mental health improvements. This research is for informational purposes only and should not replace professional medical or mental health advice. If you are experiencing depression, anxiety, or other mental health concerns, please consult with a qualified healthcare provider, therapist, or counselor. Dietary changes should be discussed with your doctor, especially if you have chronic health conditions or take medications. Individual results may vary based on genetics, lifestyle, and other health factors.