Media and health experts call it the secret to a longer life (and a slim waist): the Mediterranean diet is increasingly being adopted around the world. Knowledge is power, even and especially when it comes to the right diet - here you can read how you can get started yourself.
Posted on sustenance And tagged Food, Health, Lifestyle, Mediterranean, Diet
Ask a centenarian the secret to living a long and healthy life and they'll tell you that diet is a big factor. As more and more people eat the Mediterranean diet and live up to 100 years of age or older, this diet is becoming increasingly popular.
The Mediterranean diet consists of olives, nuts, fruit, vegetables, fish and grains and is largely responsible for increasing life expectancy, improving cardiovascular health, regulating weight and maintaining cognitive abilities. A diet that is so widespread that UNESCO even regards it as an intangible cultural heritage. But what is it that makes this way of eating so good for us?
The Mediterranean diet isn't complicated to follow. It focuses on a few basic food groups, which are integrated into daily meals. The ingredients are readily available to people in the Mediterranean region. Here are the basics of nutrition:
● Mainly plant-based foods such as fruit, vegetables, whole grains, legumes and nuts
● Butter and other less healthy fats are replaced by healthy fats such as olive oil
● Herbs and spices instead of salt to season food
● Restricting red meat to no more than a few times a month
● Eat fish and poultry at least twice a week
● Drink red wine in moderation (optional)
● Plenty of movement
● Dining with friends and family
Health experts repeatedly stress that the Mediterranean diet is the healthiest and should be adopted by all adults to prevent chronic diseases. Looking at the basic features of the food groups, it is clear that the ingredients are in their purest form and contain a wealth of nutrients and vitamins that are crucial for optimal health. Those who follow the rules of the Mediterranean diet eat around seven to ten portions of fruit and vegetables per day, as opposed to higher levels of protein and carbohydrates. Combined with lots of exercise, this diet can only bring good results. What makes the Mediterranean diet so good?
It is obvious that Mediterranean gourmets are on to something here. Let's look at these food groups separately to understand the nutritional benefits:
Most fruits are low in fat, low in calories, low in sodium and protein, contain vitamins A and C, fiber, and potassium. Potassium helps lower blood pressure, for example. Fruit also contains no cholesterol.
The health benefits of vegetables are enormous. Most are extremely low in calories. Exceptions are those that are rich in good fats and oils, such as avocados, which only contain 80 calories per 50 grams. Vegetables have no cholesterol, are rich in vitamins and antioxidants and are also high in fiber.
There are lots of good things here; they're rich in fiber, manganese and thiamine (vitamin B1).
Hello proteins, healthy fats, and high sources of minerals such as selenium (a brilliant stress buster). It is recommended not to eat more than a handful of nuts a day, as they have a high calorie content.
Fish is full of protein and low in fat (some fish are high in healthy fats). Fatty fish such as salmon is also rich in vitamins B, D, and omega-3 and supports healthy cognitive function.
Processed grains go through a process that removes important minerals and vitamins. Unprocessed foods, on the other hand, contain carbohydrates, iron and essential vitamins. Although this diet is not gluten-free, these unrefined whole grains are less likely to infect intestinal bacteria and thus contribute to gluten intolerance.
The health benefits of alcohol have been discussed for years and they are certainly limited at best. However, red wine still has a positive effect when drunk in moderation. Red wine has tannins, which contain procyanidins and therefore have a cancer-preventive effect.
● Fighting heart disease: This diet can significantly reduce the risk of cardiovascular disease, heart attacks, and heart disease. Each individual food group contains suitable ingredients — including wine, which contains antioxidants. All natural fats have an effect on lowering cholesterol levels, which in turn improves heart health.
Imagine a sumptuous Mediterranean-style meal and you won't be able to avoid noticing a certain aesthetic. Think of the diet as Van Gogh's palette from which he created his masterpieces, a wealth of colors. This rainbow of fruits and vegetables (especially red ones) contains excellent nutrients that have been extensively analyzed and have been proven to prevent cancer.
This diet is naturally low in sugar. The fresh fruit and vegetables are high in fiber and help lower blood sugar levels.
Larger amounts of natural fats, such as olive and nut oils, may discourage people who are trying to lose weight from the Mediterranean diet. However, it is generally low in fat and contains fewer calories than the general diet in the UK, USA and various other countries. The sugar in the fruit and honey is absolutely natural. The bread is also not processed, which helps to control weight.
We know the benefits of omega-3 fish oils for improved cognitive function, so it's no surprise to hear that the Mediterranean diet is great at preventing cognitive decline. The diet is holistic overall and regular consumption of fish is very beneficial for brain function.
Research has shown that the Mediterranean diet can improve conditions associated with brain aging by combining omega-3 fatty acid consumption and a low-fat, low-sugar diet. Locals in Sicily and Greece (where people live a healthy life, sometimes well over 100 years of age) report that life expectancy is not an arduous task — it's about exercise and a healthy diet.
Posted on sustenance and tagged Food, Health, Lifestyle, Mediterranean, Diet.
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