5 Health Benefits Of the Mediterranean Diet

What is the Mediterranean Diet? 

Well, this diet, as we know it today, is based broadly on the diet of the countries lining the Mediterranean Sea - Greece, Israel, Italy, Lebanon, etc. Unlike other diets such as paleo, keto, vegetarian diet, etc. it does not limit macros or calories or cut out any particular food groups (such as grains or animal products). Instead, it focuses more on a healthy pattern of eating healthy, whole foods within every food group, possibly making us less likely to feel restricted and more likely to stick to it.

A typical Mediterranean diet includes antioxidant-rich fruits, vegetables, whole grains, beans, legumes, nuts, seeds, olive oil, herbs, and spices. It also promotes regular consumption of omega-3-rich fish and seafood and weekly consumption of poultry, eggs, cheese, and even yogurt - The diet does “limit” red meat, sweets, and other processed foods but red wine is encouraged in moderation, as well as coffee and tea. Additionally, the Mediterranean diet also promotes exercising regularly.

Benefits.

1. Promotes Hearth Health

The Mediterranean diet is widely recommended because of its positive impact on heart health. Many researchers have found that people eating a Mediterranean-style diet rich in olive oil and nuts had a significantly lower risk of experiencing a major cardiovascular event - These people also have fewer cardiovascular disease risk factors such as obesity.
Healthy fats—like those found in nuts, olive oil, and fatty fish—are likely a key element of the Mediterranean diet's heart-health benefits. Omega-3 fats, for instance, lower "bad" cholesterol, raise "good" cholesterol and reduce inflammation. Additionally, and due to these improvements in heart health, the Mediterranean is also associated with an increased life span.

 
2. Improves Bone Strength

The nutrients provided by the Mediterranean diet can help protect against the frailty associated with old age according to a study in the Journal of American Geriatrics. Research has also shown the diet to reduce the rate of bone loss in people suffering from osteoporosis when combined with vitamin D3 supplements.
A study done on women at the average age of 64 showed that 0.29 percent were less likely to fracture their hip bone if they adhered to the Mediterranean diet.

3. Healthy weight and balanced metabolism

The Mediterranean diet focus on whole foods—particularly those that are high in fiber— making it a great choice for anyone looking to improve their overall metabolic health. In fact, the Mediterranean diet has been shown to be more effective for weight loss than a low-fat diet; and it's been linked to a reduction in risk of chronic diseases such as type 2 diabetes and metabolic syndrome.

 
4. Improves Gut Health

The high intake of whole grains, fruits, and vegetables means this diet is also high in fiber, vitamins, minerals, and antioxidants—all of which can benefit gut health by feeding the beneficial probiotic bacteria that live there, as well as reducing inflammation.
In one study, primates that were fed a plant-heavy Mediterranean diet had a significantly higher population of good gut bacteria than those eating a typical meat-focused Western diet.
Gut health is also closely tied to mental health, which may be another reason a Mediterranean diet is associated with better mood.

5. Improves memory.

For many of the same reasons that the Mediterranean diet is great for cancer prevention (i.e., its antioxidant and anti-inflammatory properties), it's also great for brain health.
Higher dietary intake of carotenoid antioxidants, found in a number of fruits and vegetables eaten on a Mediterranean diet (carrots, spinach, kale, sweet potatoes, tomatoes, apricots, melons, etc.), has specifically been linked to improved mood and optimism.
 
It’s clear that there’s plenty of evidence that a Mediterranean way of eating can be healthful, but let’s not forget the importance of watching your portions and avoid unhealthy foods  - What’s your favorite Mediterranean dish? Head over to our social media accounts and let us know!