Anyone can benefit from its health properties, and you don't have to be a resident of the Mediterranean region. Its principles are easy to follow, and the ingredients can be found in our local areas. This diet is largely focused on improving cardiovascular health.
At the base of the Mediterranean diet pyramid
is daily physical activity, proper rest, and social connections. It is based on seasonal and diverse products, traditional and locally sourced foods that are environmentally friendly. Water and herbal teas should be the primary sources of hydration. The next layers of the pyramid include olive oil as the primary source of fat in the diet, consumed with grains such as bread, pasta, rice, couscous, and other cereals. Fruits and vegetables are equally important in terms of their significance. According to the Mediterranean diet, both fruits and vegetables should be consumed in up to two servings daily, both raw and cooked. Further up in the hierarchy, or higher in the pyramid, there are herbs, spices, peppers, onions (without added salt), along with nuts and olives, which should be consumed in 1-2 servings daily. Next are two servings of low-fat dairy products daily, followed by 2-4 servings of eggs weekly and 2 servings of legumes weekly. White meat should be consumed twice a week, and fish and seafood should also be consumed twice a week. Potatoes can be consumed up to three servings daily, while red meat should be limited to 2 servings weekly, and processed meats should be limited to a maximum of 1 serving weekly. Sweets should be limited to 2 servings weekly. Wine can be consumed daily (for women) with lunch or dinner, and 2 glasses (for men).
Key Beneficial Components in the Mediterranean Diet
Olive oil contains high amounts of vitamin E, beta-carotene, and monounsaturated fatty acids, which positively impact preventing atherosclerosis and have anti-aging effects.
Fruits and vegetables provide vitamins, minerals, fiber, and water. They are also rich sources of antioxidants. Tomatoes play a special role in the Mediterranean diet due to their content of lycopene, which has anti-cancer properties.
Whole grains are a part of the daily diet and provide carbohydrates, fiber, B vitamins, and minerals.
Yogurts and cheeses are valuable sources of protein, vitamins, and minerals like calcium and phosphorus. They also contain beneficial fermenting bacteria.
Red meat is best consumed as part of stews or added to other dishes. Processed meat should be avoided as it contains animal fats that can be harmful to the body. Lean parts of meat can be consumed in small quantities and only as an addition to grain and vegetable-based dishes.
Fatty fish and seafood are valuable sources of protein, vitamins, minerals, and omega-3 fatty acids. These acids help reduce inflammation in the body and promote proper blood flow. Although fish is a source of animal fat, it is more similar to plant-based fats.
Eggs are a valuable source of high-quality protein, fats, including lecithin, fat-soluble vitamins, and minerals. They are a good alternative to meat and fish.
Fresh fruits serve as a substitute for less healthy snacks such as sweet pastries, dairy desserts, and others.
Red wine, consumed in moderation, is desired as a source of resveratrol, a beneficial antioxidant, with the mentioned quantities as a source of this beneficial compound.
*10. Physical activity is key to maintaining a healthy lifestyle and supporting health in the Mediterranean diet. It improves health parameters and triggers the release of serotonin, the happiness hormone, which is important for our well-being and happiness in life.
Other bioactive components of this wonderful diet that were not mentioned earlier include GLUTATHIONE, a lesser-known compound. I encourage you to read more about it in the next article for further information.