Mediterranean diet

Summary

Mediterranean diet, also known as MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay), is a type of dietary pattern consisting of foods rich in fruits, vegetables, legumes, nuts, whole grains, olive oil, and fish, plus healthy fats like olive oil, nuts, seeds, avocados, seafood, and whole grains. This eating style promotes a healthier life because it helps prevent disease by reducing the risk of heart attack and stroke, weight gain, diabetes, obesity, arthritis, high cholesterol, and high blood pressure; encourages muscle health by including fresh vegetables and fruits in one's plate; contains less saturated fat than other types of diets; prevents mental illness by relieving stress and anxiety; and helps manage symptoms of menopause by improving sleep, mood, concentration, memory, and appetite. The Mediterranean diet has been associated with increased longevity, reduced mortality, and lower rates of cancer, obesity, and cardiovascular diseases; it may help reduce rates of type 2 diabetes and coronary heart disease, blood pressure, and triglyceride levels. It may also improve cognitive function, decrease the prevalence of dementia, and decrease the risks of Alzheimer's and Parkinson's disease, along with potentially lowering some cancers.

For health professionals, there are two main ways to use this evidence-based intervention, for example, patients may be educated on how specific foods and nutrients can support brain function, or they can try it out themselves. In this article, we will look at what the Mediterranean diet involves, how it compares to other kinds of diet, and what it has proven to do—all while highlighting its potential advantages. By knowing more about these foods, you can make an informed decision about which healthy lifestyle changes you should start taking. Even better, you can learn more about why the Mediterranean diet works so well.

 

 What is the Mediterranean diet?

The medieval diet, or what we now call the Mediterranean diet, was named after 13th-century Venetian traveler Marco Polo and his book "The Decameron." It consists of foods that are similar enough to each other but distinct enough to give them their own unique tastes and histories. Most commonly found on Mediterranean islands, foods included in the diet include vegetables such as tomatoes, onions, garlic, leeks, tomatoes, and pepper plants. Fruits include grapes, apples, oranges, cherries, pears, berries, plums, dates, and prunes. Nuts and seeds include almonds, hazelnuts, sunflower seeds, sesame seeds, and walnuts. Fish includes salmon, mackerel, tuna, sardines, anchovies, and herring. Finally, dairy, eggs, yogurt, cheese, butter, and milk are good sources of protein. However, dairy products are not part of the Mediterranean diet.

What does the Mediterranean diet involve?

The Mediterranean diet, or MIND, for short, is all about following some very simple rules to get your body into shape and eating some really delicious foods. Eating a Mediterranean diet can help promote healthy aging, reduce inflammation and disease, and boost mood. A diet rich in vitamins C, fiber, folate, magnesium, antioxidants, zinc, and antioxidants can protect against age-related damage, including those caused by free radicals and oxidative stress. A balanced Mediterranean diet can actually ward off depression by promoting happiness and self-esteem.

The Mediterranean diet focuses on eating foods from seven major food groups according to nutrient content. These include fruits, vegetables, beans, dairy products, meat, poultry, fish, and cereals. Fresh fruits and vegetables contain lots of vitamin C, potassium, flavonoids, and carotenoids. Foods high in omega-3 fatty acids are important for long-term health and for reducing inflammation of the brain and heart. Legumes, nuts, seeds, fish, and poultry provide essential protein, calcium, vitamin B12, and other macro- and micronutrients that promote strong bones and teeth. Whole grains like barley, amaranth, quinoa, oats, rice, wheat, rye, brown rice, bulgur, couscous, millet, buckwheat, and other whole grains make up half the total calories in the Mediterranean diet. Olive oil is a staple and a key ingredient for cooking dishes in many cuisines all over the world. Grains are one of the only staples with complete protein. Other proteins found in vegetables and certain herbs include aloe vera, tahini, coffee bean, guar, broccoli, peas, chickpeas, lentils, yams, spinach, and chia seeds. Although most people eat fresh produce daily, even just three servings per day can have impressive benefits for health, including lowering LDL cholesterol, preventing constipation, controlling blood pressure, treating diarrhea, and maintaining normal bowel movements. Animal products (such as chicken, beef, and turkey) are important sources of protein, containing higher concentrations of proteins per calorie than plant foods. Some research on plant-based proteins suggests that the human body may react differently to plant protein compared to animal protein, affecting absorption and metabolism. For example, studies have shown that people who eat more omega-3 fatty acid-rich foods may metabolize this protein better, and these compounds can reduce LDL cholesterol levels more efficiently than animal sources.

 

How much does it cost? What is the advantage of the Mediterranean diet?

The MIND is a low-cost way to become healthier. As with anything, the costs vary depending on where you live and who is providing the resources and support. One meal at home might be slightly more expensive than a restaurant dinner, but if you make it yourself you'll pay far less than going to a cafeteria. Here are some general averages for five meals per week, based on several years worth of data from nearly 60 million people. For a family budget of $10,000/year, the average annual budget for healthy eating would be around $1,400 per person (approximately $1,400 per month). There are plenty of lows- and middle-income countries where the average weekly expense for healthy eating could be as little as $500/year. Many of these countries have already taken steps to address nutrition within their borders by establishing a network of healthy schools and clinics; others have adopted national policies that ban food marketing and advertising; and some offer healthy options when grocery shopping. But it will take time—and energy—to educate the population on consuming healthy foods. You could make it easy by having access to recipes, nutritional information, and grocery lists developed in collaboration with healthcare providers.

How often should the Mediterranean diet be followed?

As mentioned earlier, it takes some effort to follow the principles of the Mediterranean diet, so stick to your plan unless you want to experience side effects. Research shows that this approach may benefit people with type 2 diabetes and that individuals who adhere to an optimal range of nutrients from this diet—or a diet high in unsaturated fats, moderate amounts of highly concentrated monounsaturated fats, and little or no added sugar or salt—may have lower rates of heart disease and stroke. Because carbohydrates are not processed, they won't cause spikes in blood sugar when you eat too much because glucose is broken down during digestion. Consuming an adequate amount as a part of a well-balanced diet can help prevent these conditions from forming in the first place since this diet makes it easier for the digestive process to work.

 

What health benefits will be eating the Mediterranean diet give me?

The Mediterranean diet may lead to a variety of positive health outcomes that cannot be solely attributed to any single diet—although some beneficial effects appear to be particularly visible among Mediterranean eaters. Several studies have shown that adherence to the Mediterranean diet can reduce the risk of developing dementia and may help preserve learning abilities. If a Mediterranean diet is paired with exercise, it can greatly increase the chance that someone will be able to stay fit and continue healthy throughout their lives. Certain nutrients in the diet may contribute directly to overall health and wellness. Magnesium, selenium, phosphorous, copper, manganese, and niacin have been linked with improved cognition and decreased inflammation, while Vitamin E is believed to be vital for keeping cells healthy and functioning properly. Dietary restrictions can have a great impact on certain illnesses, especially those of chronic nature. With respect to gastrointestinal issues, the Mediterranean diet may help control dysbiosis, which is a condition in which food particles that enter the bloodstream from outside the gut are stuck in the intestines because the digestive tract absorbs the food particles before they enter circulation. People who adhere to a restricted Mediterranean diet may feel symptoms of bloating, gas, cramping, and flatulence, or gastroesophageal reflux disease (GERD). When GERD occurs, swallowing or breathing becomes difficult, causing nausea, vomiting, pain, burning, and heartburn. Doctors are still working on understanding exactly what factors contribute to GERD, but people in need of surgery often require these medications.

Are there any disadvantages to eating the Mediterranean diet?

No single diet is perfect, nor is it suitable for everyone. While the Mediterranean diet is generally considered healthy, there are some things to consider when making this kind of commitment.

There is no cure for Alzheimer’s disease, and in some cases, a medication that can inhibit the growth of tumors or slow the progression of the disease may be essential. Some research indicates that certain types of iron, namely heme iron, may be linked with slowing disease progression. Researchers have hypothesized that, because heme iron does not convert easily into non-heme iron that needs to be stored, these red blood cell and hemoglobin stores may compensate for its loss, allowing the body to move through periods of weakness without needing extra iron.

The Mediterranean diet isn’t recommended for pregnant women, although this diet has been beneficial for women trying to conceive. Pregnant women who choose to eat this way