6 Ingredients of the Mediterranean Diet

In the Mediterranean, families spend a great deal of time cooking and eating together. These meals, which are prepared with simple ingredients and simple recipes are some of the healthiest, and most appetizing meals in the world.

Though the people of the Mediterranean have enjoyed the health benefits of this diet for centuries it is only recently that western dietitians, doctors and health professionals have recognized the immense health value of this diet.

Despite the fact that its name conjures up images of far away locations and exotic ingredients, incorporating the main components of the Mediterranean diet into an all American diet is simple.

Six Main Ingredients of The Mediterranean Diet

By incorporating these six ingredients into your everyday diets you can begin to steer yourselves and your families towards a healthier lifestyle and consequently, a better quality of life.

Olive Oil: In the Mediterranean olive oil is used on a daily basis and in practically every meal of the day. This oil is composed of 70% monounsaturated fats that protect us against heart disease and cancer by raising the levels of “good” cholesterol in the body and helping reduce the levels of “bad” cholesterol. Olive oil, the main fat used in the Mediterranean diet, is linked to longevity due to the antioxidant effects of its phenols.

Fish: Fish is an essential component of the Mediterranean diet, culture and economy. That is because many of the villages situated along the Mediterranean sea were originally fishing villages with ancient cultures and thriving economies. Fish, such as salmon, tuna and sea bass, are a particularly healthy form of white meat since they contain plenty of Omega-3 polyunsaturated fatty acids, which protect the heart and lower the risk of cardiovascular disease.

Bread: In the Mediterranean, bread, drizzled with olive oil and rubbed with a clove of garlic, is eaten at practically every meal. Though most Americans can’t resist the urge to cringe at the thought of consuming all those carbohydrates with each meal, it is important to point out that an essential factor of the Mediterranean diet is moderation. The common misconception is that carbohydrates are extremely fattening. But, the truth is that carbohydrates, consumed in moderation, do nothing but fuel the body.

Fruit: In the Mediterranean fruit is considered a delicacy. It is not unusual for the people of the Mediterranean to enjoy a plate full of assorted fruit as an afternoon snack or as an after dinner dessert. This practice provides the followers of the Mediterranean diet with a great deal of antioxidants while simultaneously significantly reducing the amount of fat, sodium and cholesterol they consume. The fruit most consumed in the Mediterranean diet is the tomato which is one of the main sources of Lycopene, a substance high in antioxidants directly linked to heart health. In fact, tomatoes and tomato products, such as tomato paste, are an essential component of most Mediterranean recipes.

Vegetables: Vegetarian dishes containing aubergines, courgettes, peas, green beans, sweet potato, asparagus and cauliflower are extremely popular in the Mediterranean . So, it’s clear that the followers of the Mediterranean diet have no trouble eating their recommended 5 servings of vegetables a day. One of the main ways in which the followers of the Mediterranean diet incorporate vegetables into their diet is by eating lots of leafy, green salads. In fact, in the Mediterranean it is customary to serve a fresh, green salad with each meal. This easy-to-prepare classic Mediterranean salad is a prime example of the type of salad enjoyed by families in this region.

Red Wine: Red wine, in the Mediterranean, is served with both lunch and dinner; though only one or two small glasses are actually consumed with each meal. The people of this region, traditionally viewed red wine as healthy. Recent scientific studies have proven them right. These studies have concluded that moderate alcohol consumption reduces the risk of heart disease by keeping the blood thin and preventing it from clotting. This is especially true for red wine, which also contains antioxidants and actually raises the level of “good” cholesterol in the body. Red wine is of course made from grapes, which are known to contain powerful antioxidants. Furthermore, numerous recent studies have highlighted moderate alcohol intake as the biggest contributor to the Mediterranean diet’s healthy effect on the heart. Most medical professionals define “moderate” as 10-40 grams of alcohol per day for men and 5-20 grams of alcohol per day for women (source).

Note: Don’t forget the main philosophy behind the Mediterranean diet, “All things in moderation”.

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