Mediterranean food or the Mediterranean diet includes plant-based foods, such as hummus, spices, eggplant, stews, lentils, and olive oil.
Mediterranean food or theMediterranean dietis the traditionaldietfollowed by the people of countries around the Mediterranean Sea, such as Greece, Italy, and Spain, as well as various Middle Eastern countries. Although, thedietcan vary to a degree by country or region.
的Mediterranean diethas been gaining a lot of popularity recently because it is well-balanced, provides numerous health benefits, and can help facilitateweight loss. The lifestyle diet is rich in vegetables, fruits, nuts, beans, grains, legumes, cereals, grains, and unsaturatedfats, which are healthy fats, such as olive oil. Typically low on meat and dairy, Mediterranean foods favor seafood, poultry, or eggs in moderation, such as one or two times a week, while red meat is avoided or consumed rarely.
Foods of the Mediterranean diet and their health benefits
- Fresh fruits and vegetables:Have severalvitaminsthat people need daily.
- Nuts and seeds:Rich sources of essential矿物质,vitamins, and antioxidants.
- Olive oil:Contains unsaturated fatty acids, which help increase goodcholesteroland reduce bad cholesterol in the body.
- Dairy:Has good amounts of calcium, healthy carbohydrates, and fats.
- Red wine:Helps reduce oxidativestressin the body.
- Fish and eggs:Rich sources of proteins, vitamins, and healthy fats.
Main features of the Mediterranean diet
- Daily intake of high amounts of fresh fruits and vegetables
- Daily intake of nuts and herbs
- Using extra virgin olive oil as a source of fats
- Consumption of seafood, poultry, or egg in moderation, one or two times a week
- Avoiding red meat consumption as much as possible
- Avoiding sweets and junk food consumption
- Drinking lots of water
- Taking red wine in limited quantities
- Frequent consumption of healthy sources of dairy, such as low-fat yogurt and cheese
Ingredients for proper Mediterranean cuisine can be found in the table below.
| Food group | Ingredients |
|---|---|
| Vegetables | Asparagus, artichokes, beets, bell peppers, broccoli, cabbage, carrots, eggplant, green beans, mushrooms, olives, peas, squash |
| Fruits | Apples, apricots, avocados, bananas, berries, cherries, dates, figs, grapes, lemons, melon, oranges, peaches, plums, pomegranates |
| Dairy and Eggs | Yogurt (Greek yogurt), cheeses (feta cheese, ricotta, fresh mozzarella, parmesan), eggs |
| Nuts and Seeds | Walnuts, almonds, cashews, flax, peanuts, pine nuts, pumpkin seeds, sunflower seeds |
| Beans and Legumes | Black beans, chickpeas, hummus, kidney beans, lentils, pinto beans, white beans |
| Herbs and Spices | Basil, bay leaves, cilantro, mint, parsley, oregano |
| Healthy Oils | Extra virgin olive oil, avocado oil, grape seed oil |
| Grains | Barley, bulgur, freekah, couscous, oatmeal, pasta, polenta, quinoa, rice, bread (pita) |
| Seafood | Sardines, cod, wild salmon, shellfish, tuna |
What are the benefits of a Mediterranean diet?
Benefits of the Mediterranean diet include:
- Adequate fulfillment ofnutrition:As this diet has all the items present in balance, such as carbs, fats, and proteins, along with other micronutrients in the body, it fulfills the daily macro and micro needs of the body.
- Improvedhearthealth:的food items in this diet have plenty of antioxidants as well as good fats, which preventatherosclerosisand improve heart health.
- Better management ofdiabetesand高血压:This is due to the restriction of sugary and processed foods that lowerinsulin resistanceand help manageblood pressureandsugarlevels.
- Bettermental health:的fish hasomega-3 fatty acidsand the nuts and herbs contain rare minerals and micronutrients that are needed for better brain functioning.
- Betterweight management:的re is good calorie management and no excessive intake of carbohydrates and fats, which keeps body weight in check.
- Reduced inflammation in the body:柯红酒,水果,和蔬菜ep the oxidative free radicals in check, which are usually the main cause of inflammatory diseases, such asarthritis.
- Cancerprevention:的various antioxidants may help reduce the chances of cell damage and gettingcancer.
- Eco-friendly diet:的diet is well balanced with plants and animalnutritionand doesn’t include extensive processed food, which harms the environment.
What are the problems associated with the Mediterranean diet?
Some cons to this diet include:
- Expensive diet:Following this diet and having all the elements mentioned can be a little heavy on the pocket.
- Time-consuming:Preparing meals and fetching the ingredients fresh and regularly can take up a lot of time.
- Hard diet restrictions:Because this diet does not allow junk food, processed food, orsugarcravings, it can become difficult to sincerely stick to it for a very long time, especially while working, going out, or traveling.
- No specific guidelines:的Mediterranean diet itself does not specify how much of what to consume or the exact method of preparation of various dishes, which leaves a grey area causingconfusionamong people following the diet.
- Improperalcoholintake:As consumption of red wine is promoted, there is a greater risk of its abuse than its actual health benefit.
SLIDESHOW
Foods That Aren't as Healthy as You ThinkSee Slideshow
References
Robinson KM. The Mediterranean Diet. WebMD. https://www.webmd.com/diet/a-z/the-mediterranean-diet
HelpGuide。的Mediterranean Diet. https://www.helpguide.org/articles/diets/the-mediterranean-diet.htm
Medline Plus. Mediterranean Diet. https://medlineplus.gov/ency/patientinstructions/000110.htm
American Heart Association. What Is the Mediterranean Diet? https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/mediterranean-diet
HelpGuide。的Mediterranean Diet. https://www.helpguide.org/articles/diets/the-mediterranean-diet.htm
Medline Plus. Mediterranean Diet. https://medlineplus.gov/ency/patientinstructions/000110.htm
American Heart Association. What Is the Mediterranean Diet? https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/mediterranean-diet
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