# R6 | google/gemini-3.6-flash | run 1

## 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—characterized by high intake of extra-virgin olive oil, vegetables, legumes, whole grains, nuts, and fish—is widely recognized for its extensive evidence-based health benefits [PREDIMED Cardiovascular Study](https://pubmed.ncbi.nlm.nih.gov/24829485/). Large clinical trials and meta-analyses consistently show that adhering to this eating pattern reduces the incidence of chronic diseases and promotes overall longevity [All-Cause Mortality Meta-Analysis](https://pubmed.ncbi.nlm.nih.gov/31111871/).

## Key Health Effects of the Mediterranean Diet

- **Reduced Cardiovascular Disease Risk**: Consistently following a Mediterranean diet reduces the relative risk of major cardiovascular events—including stroke, heart attack, and cardiovascular-related death—by approximately 30% in individuals at high risk [PREDIMED Cardiovascular Study](https://pubmed.ncbi.nlm.nih.gov/24829485/).
- **Prevention and Control of Type 2 Diabetes**: Strong adherence correlates with a 21% lower risk of developing type 2 diabetes, along with improved glycemic control and reduced glycated hemoglobin (HbA1c) levels in diabetic patients [Diabetes Dose-Response Study](https://pubmed.ncbi.nlm.nih.gov/35001218/).
- **Protection Against Cognitive Decline**: Dietary adherence reduces the risk of age-related cognitive impairment, dementia, and Alzheimer's disease by 11% to 30% by slowing neurodegenerative brain changes [Cognitive Decline Meta-Analysis](https://pubmed.ncbi.nlm.nih.gov/39797935/).
- **Lower Risk of Cancer Mortality and Specific Malignancies**: Higher diet scores are associated with lower overall cancer mortality, as well as a decreased incidence of specific cancers such as colorectal and breast cancers [Cancer Prevention Meta-Analysis](https://pubmed.ncbi.nlm.nih.gov/28954418/).
- **Decreased All-Cause Mortality**: Long-term prospective cohort data demonstrate a dose-response relationship where higher adherence leads to a 10% to 21% reduction in all-cause mortality, promoting overall longevity [All-Cause Mortality Meta-Analysis](https://pubmed.ncbi.nlm.nih.gov/31111871/).

Would you like a sample weekly meal plan formatted according to traditional Mediterranean diet guidelines?
