Continuing the conversation about the Mediterranean diet, it's worth noting that for the past eight years, it has been recognized as the healthiest diet in the world. And although it's more a way of eating than a traditional “diet” in the classic sense, it has its own “keys” — without them, you simply can't unlock its full benefits. So, here are six essential foods you need if you want to eat like the Greeks or Italians.
Olive oil
A product native to this region, as it's made from olives that grow there. Typically, for salads, cooking on the stove or grill, Mediterranean people avoid sauces, fats, or vegetable and butter-based oils. Olive oil is used instead, because (as proven) it has a positive effect on the cardiovascular system and improves blood properties. It's also nourishing, and you’ll find very few recipes in this cuisine that don’t include it.
Legumes and nuts
Another key component that is both seasonal and organic. Considering that meat and fish are consumed more rarely, legumes become a major source of protein. They help reduce the risk of diabetes and provide long-lasting satiety. Nuts, in turn, are great as a snack, topping, or salad ingredient, and their regular consumption — along with legumes — can help reduce the likelihood of cancer.
Seafood
Like meat products, seafood should be eaten several times a week — but here, the focus is on them, because the Mediterranean Sea has long provided a more accessible source of protein and vitamins. Catching fish was historically easier than raising livestock. In general, seafood not only helps prevent heart disease, but also reduces the risk of depression.
Leafy greens
Research shows that consuming salad greens, cilantro, parsley, basil, and other herbs benefits both physical and mental health. The Mediterranean diet is rich in salads and various stewed or baked dishes, so regularly adding greens to your diet is important.
Dairy products
Another important source of protein. Preferably, these should be low-fat varieties such as skim milk, yogurt, etc. They also serve as the base for desserts, dressings, marinades, and sauces. Cheese, in particular, deserves mention as it works both on its own and as a complement to many dishes. Dairy products also provide calcium, which is essential for bone health at any age.
Tomatoes
Since their introduction to Europe, their lightness, nutrition, and versatility quickly made them a favorite among food lovers. In the Mediterranean diet, tomatoes play a big role in complementing dishes. They also offer a variety of health benefits, such as reducing the risk of cancer in men and supporting cardiovascular health.
So, just by incorporating these six foods into your diet, you’ll already be healthier and happier than before. But it's also important to know what to exclude — and we'll talk about that another time.
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