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The benefits of the Mediterranean Diet

You may have heard of the Mediterranean Diet. In general terms, it consists of the dietary pattern of the populations of countries on the shores of the Mediterranean Sea, such as Greece, Southern Italy, Portugal, Spain, Southern France and Malta. Based on the consumption of fish, vegetables, nuts and olive oil, this diet has been identified by different scientific studies as capable of improving health, preventing heart problems and diabetes, for example, and thus increasing life expectancy. Do you want to know more about her?

At the awesome.club, we show you how this diet works and what its benefits are. Stay with us!

What exactly is the Mediterranean diet?

The Mediterranean diet has been adopted for centuries by the aforementioned populations of the Mediterranean coast. Strictly speaking, the residents of these regions were never concerned with the regime; they simply ate what was available – basically olive oil, fish, vegetables and grains. But studies have shown that this eating pattern has incredible power over health. The breakdown by type of food consumed is about 50% carbohydrates, 35% fats and 15% proteins.

1. High consumption of plant-based foods

One of the bases of the Mediterranean diet is the high consumption of plant-based products; for this reason, it is customary to say that its three pillars are olives (oil), wheat (breads) and grapes (wine). All, of course, of vegetable origin.

More: the populations of Mediterranean countries consume a large amount of fruits (especially citrus), vegetables, legumes and wheat flour (in most cases, wholemeal). This is the basis of local cuisine.

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2. Fresh food

Fresh and natural foods are another pillar of the Mediterranean diet. The fish, in general, are in season and little frozen fish is consumed. The point here is to consume the seasonal product. You may not be able to follow the Mediterranean diet. But the vendor at the market near your home is able to tell you which fruits are in season – whether pineapples, oranges or watermelons, for example.

3. Olive oil, the star of the Mediterranean Diet

Olive oil is perhaps the product most associated with the Mediterranean Diet and is the main source of fat in this dietary pattern. It is rich in beta-carotene (vitamin A) and monounsaturated fatty acids. It is consumed pure or as oil for frying, cooking and sautéing.

4. Dairy products in moderation

Milk derivatives are, as we know, an excellent source of calcium, minerals and proteins. It is recommended to consume cheese and yogurt – which helps maintain the intestinal flora, thanks to the lactobacilli present in fermented milk.

5. Fish at least three times a week

Living on the shores of the sea, it is natural for the populations of Mediterranean countries to consume a large amount of fish – in this case, tuna and sardines, which contain a lot of omega 3. But, if you want to create your own Mediterranean diet, you can include some fish not originating from the Mediterranean, but very healthy, like salmon and trout.

6. Red meat only once a week

7. Dried fruits, nuts and olives in moderation

These three types of food have numerous properties beneficial to the body. However, their high calorie and fat content means they are consumed in moderation.

A Simplified Summary of the Mediterranean Diet

(you can print it and put it on the fridge door, for example)

Why adopt this diet?

1. Increases life expectancy

As we’ve already mentioned, many studies correlate the Mediterranean Diet with longevity. The main beneficial factor, scientists believe, is the fact that this diet includes a huge amount of antioxidants, which delay the aging of cells.

2. Prevents obesity

The importance of the Mediterranean Diet from the point of view of preventing and reducing obesity has also been scientifically demonstrated.

The high consumption of fruits and vegetables and the low amount of fat present in the foods consumed reinforce this anti-obesity characteristic.

3. Prevents cardiovascular problems

Cardiovascular diseases are the main cause of death in the world. In addition to the low amount of animal protein (with the exception, of course, of fish), the Mediterranean Diet, based on fruits, vegetables and whole grains, helps to reduce cholesterol. Another benefit is that Omega-3, consumed in the form of fish, has cardioprotective and anti-inflammatory properties.

4. Helps prevent certain types of cancer

5. Balances blood glucose levels

The Mediterranean Diet reduces the risk of type 2 diabetes by about 30%, without the need to decrease total caloric intake or physical activity. Foods such as fruits, vegetables and whole grains are exactly recommended for controlling diabetes.

6. Decreases the risk of cognitive diseases

The Mediterranean Diet can help prevent neurodegenerative diseases such as Alzheimer’s and Parkinson’s. This is especially due to the type of fat present in the foods consumed as well as the antioxidant and anti-inflammatory effects of these foods.

The supply of polyphenols produced in our body thanks to this diet also helps to improve cognitive faculties and memory.

Does your diet resemble the Mediterranean Diet? Would you like to adopt her?

Comment with us!

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