# R6 | google/gemini-3.6-flash | run 2

## Prompt

Summarize the main documented health effects of the Mediterranean diet in 4-5 points, with a citation for each claim.

## Response

The Mediterranean diet—rich in vegetables, fruits, whole grains, legumes, fish, and healthy fats like olive oil—is extensively studied for its systemic health benefits. Scientific research consistently demonstrates its role in reducing chronic disease risks, preserving cognitive function, and improving overall lifespan.

## Key Documented Health Effects

* **Reduces Cardiovascular Disease Risk**: Adherence to a Mediterranean diet enriched with extra-virgin olive oil or nuts reduces the incidence of major cardiovascular events, including heart attacks and strokes, by approximately 30% [Harvard Public Health](https://www.hsph.harvard.edu).

* **Decreases Risk of Type 2 Diabetes**: By emphasizing monounsaturated fatty acids, complex carbohydrates, and dietary fiber, the eating pattern improves insulin sensitivity and glycemic control, significantly lowering the incidence of type 2 diabetes and metabolic syndrome [NIH PREDIMED Study](https://www.ncbi.nlm.nih.gov).

* **Protects Against Cognitive Decline**: Dietary patterns rich in antioxidants and neuroprotective compounds slow age-related brain structural changes and reduce the risk of developing Alzheimer's disease and dementia [NIH Institute on Aging](https://www.nia.nih.gov).

* **Lowers All-Cause Mortality**: Large cohort studies and meta-analyses show that high adherence to the diet is associated with up to a 23% reduction in overall mortality risk, promoting overall longevity [Medical News Today Report](https://www.medicalnewstoday.com).

* **Lowers Specific Cancer Risks**: The abundance of polyphenols, antioxidants, and anti-inflammatory nutrients helps suppress cellular oxidative stress, contributing to lower rates of certain malignancies, including breast and colorectal cancers [NIH Health Reviews](https://www.ncbi.nlm.nih.gov).

Would you like practical dietary recommendations or specific food swaps to help transition to a Mediterranean eating style?
