Posted on March 23, 2009 in Diet-Health, Diet-Trends
Mediterranean diet is mainly based on plant-based food. Such food may include green leafy vegetables, fruits, whole grains, olive oil, beans, seeds legumes and nuts. The diet can also include fish, low-to-moderate intake of dairy product, low to moderate intake of wine, etc. Various health benefits such as heart disease, increase in good cholesterol etc are suggested to be linked with Mediterranean diet. This article focuses on the benefits of Mediterranean diet.
Benefits of the Mediterranean Diet
Some of the benefits associated with the Mediterranean diet are listed as under:
- Mediterranean Diet is Rich in Monounsaturated Fat: Experts recommend that food (olive oil, avocado, etc) rich in monounsaturated fat can lower bad cholesterol level and increase good cholesterol level. Increase in good cholesterol can help in giving protection from heart disease, type-II diabetes, etc.
- Mediterranean Diet is Rich in Antioxidants: Red wine is suggested a good source of antioxidants, flavonoid phenolics. This can help in fighting free-radical damage and in giving protection against heart disease, clotting of blood, etc.
- Mediterranean Diet is High in Dietary Fiber: Food rich in dietary fiber such as in oat bran, wheat bran, Brussels sprout, etc can slow the digestive process in the large and the small intestine. This can slow the conversion of carbohydrates into glucose, thereby reducing blood glucose level. In addition, dietary fibers can swell when coming in contact with water. This can slow the digestive rate, thereby bringing down craving for food and promoting weight loss.
- Mediterranean Diet is Rich in Beta-Carotene: The diet, rich in beta-carotene (such as in tomato), may fight free-radical damaged caused to the skin. This may help in maintaining healthy skin.
- Mediterranean Diet is High on Omega-3 Fatty Acids: Foods such as walnuts, flax seeds, salmon, etc are high in polyunsaturated fats (Omega-3 fatty acids). This can help in fighting various types of heart disease.
- Mediterranean Diet may be Rich in Cancer-Fighting Compounds: The compounds present in this diet (such as in olive oil) may block carcinogens and remove them from the body. This may help in reducing the risk of cancer.
In Mediterranean diet, the consumption of eggs and sweets are limited. This can reduce the intake of harmful saturated fats, sweets, bad cholesterol, etc through food.
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