Skip to main content

All You Need To Know About Mediterranean Diet









Mediterranean Diet is more than a diet. It is a complete lifestyle, one which can be termed as health promoting, encouraging social relationships and happiness as a way of life. This diet brims with full of nutritional goodness and enhances your wellness quotient to a great extent. Interested to know more about this diet? Here we go…

What is a Mediterranean diet?

This diet pattern is adopted from the traditional food styles of people living in the Mediterranean basin. To be more specific from Greece, Southern Italy, Portugal, Turkey, Spain, and Cyprus. The main attraction in this diet is that it is rich in full flavored foods.

It is characterized by high intake of vegetables, fruits, legumes, nuts, whole grains, olive oil and moderately high intake of fish. Moderate amount of red wine along with meals is also a unique part of this diet, but it can be optional. Red meat and saturated fats fare very low in this diet. Herbs and spices are used to flavor food instead of salt.

Health benefits

Good for your heart

Mediterranean diet optimizes your heart health and reduces the risk of heart disease to a great extent, nearly half. Researchers found that people who followed this diet pattern over a ten year period were 47% less likely to develop heart disease.

This diet suited all types of individuals, both male and female, all age groups, and for healthy people as well as those suffering from heart conditions.

Prolongs your life
Mediterranean diet increases your life span. That sounds amazing! This diet is linked with longer telomeres. They are found at the end of chromosomes, for example, the plastic tips at the end of your shoelace. These telomeres tend to become smaller as we age.

Lifestyle factors such as obesity, drinking of sugary drinks, smoking of cigarettes, oxidative stress and inflammation can increase the speed of shortening of these telomeres. This wonder diet boasts of the goodness of the fruits and vegetables, which are high in antioxidants and anti-inflammatory effects.

Scientists say that all these beneficial aspects of this diet prevents the shortening of telomeres and thus prevents aging, keeping you looking young and beautiful.

Reverses metabolic syndrome

Metabolic syndrome is quite common as the common cold. About 25% of adults around the world have this syndrome. It is not a disease in itself, but a group of risk factors such as unhealthy cholesterol levels, high blood pressure, high blood sugar and abdominal fat. These factors can increase the possibility of diabetes, heart disease and death.

Spanish researchers randomly assigned one of the three diets to 5801 people. At the start of the study, 64% of the participants had metabolic syndrome. The three diets were Mediterranean diet supplemented with extra-virgin oil, a Mediterranean diet supplemented with nuts and a low-fat diet.

After a period of 4.8 years the researchers followed up the participants, they found that the people who ate Mediterranean diets had lower abdominal fat levels, and lower blood glucose levels and 28.2% of them were not suffering from metabolic syndrome. Now, that’s great news.

Protects your kidney health

Chronic kidney disease is a great concern among the masses. The kidneys perform various life-sustaining roles. Health experts say that poor diet is associated with kidney disease. Loss of kidney function is a potentially severe and fatal condition.

In a research study, scientists followed 900 participants for seven years, just sticking to this diet reduced the chances of developing kidney failure to 17%.

Dietary patterns that closely followed the Mediterranean diet were linked, with a 50 % lower risk of developing chronic kidney disease and 42% lower risk of developing rapid kidney failure. Red meats, processed foods, and sweets are significantly limited in this diet, which promotes kidney health.

Boosts Brainpower

This miracle diet is rich in nuts, olive oil, and fish which are vast storehouses of omega three fats, and they increase your brain power and lower cognitive decline.

Researchers randomly chose 300 people, to follow the Mediterranean diet and another 145 people to follow a low-fat diet. The 300 participants were further divided into two groups. One group enjoyed Mediterranean diet and extra virgin olive oil. The other group followed Mediterranean food along with 30 grams of walnuts, hazelnuts, and almonds each day.

After a period of 4 years, the cognitive function of each group was measured. The results were stunning. It turned out that those people who followed a Mediterranean diet had great improvements in their cognitive function. Whereas, the cognitive function declined in the group that followed a low-fat diet.

Health experts say that omega fats in nuts and olive oil, play a major role, in promoting the health of cell membranes, and that includes even the brain cells. When these good nutrients are provided to the brain on a regular basis, it significantly promotes brain function. These nutrients could reduce the risk of developing neurodegenerative diseases.

How to follow the Mediterranean diet

Gaining knowledge is good, but one should make an effort to put this into practice. Mayrose Agel, an expert nutritionist, says that this lifestyle can be budget friendly and quite inexpensive.  Go for seasonal foods, and those which are locally grown, low cost and nutrient dense.

If buying fresh is not possible go in for canned veggies and fruits, but make sure that you select foods that are low in sodium and has no added sugar.
You can add 5 to 10 servings of fruits and veggies each day. Half cup cooked or 1 cup raw equals one serving. It is better you know about it. 

Olive oil should be the cornerstone of your diet, cut away all un -healthy fats. Include seeds, nuts and legumes daily. Bring in variety by adding fish and eggs. Organic eggs from pasture-fed hens are also beneficial.

Including dairy products such as kefir, yogurt, fresh curd cheeses like ricotta are good for digestion and promotes digestive health. Add whole grains, sprouted and fermented foods. Flavor your food with herbs and spices.
You will enjoy better health and feel energetic and ready to take on the world.

Take care
Swarnam






Comments

Popular posts from this blog

Facial Exercises - The Secret to a Youthful Face

Facial exercises are hailed as a non-invasive alternative to Botox and surgery. You can take years off your face by just doing some facial exercises. Yep and this fact has a strong scientific backing to it. 
Facial exercises may improve facial appearance and reduce some visible signs of aging says a recently published research study.
"Assuming the findings are confirmed in a larger study, individuals now have a low-cost, non-toxic way for looking younger or to augment other cosmetic or anti-aging treatments they may be seeking," says lead author Dr. Murad Alam, vice chair and professor of dermatology at Northwestern University Feinberg School of Medicine and a Northwestern Medicine dermatologist.
When you perform facial exercises, they enlarge and strengthen your facial muscles making your face more toned and younger looking. ‘The exercises work the hypodermis or the lower layer of the skin, the dermis or the middle layer and the epidermis or the upper layer.

‘By working all the…

Amazing Health Benefits of Purslane (Luni- Bhaji)

Purslane is heavily loaded with nutrients and it is excellent for your health. Believe me, I did not know this truth. While I am shopping, I will pick all other greens and did not mind about this wonderful leafy vegetable.
Then the other day I read about Purslane in Authority Nutrition. I felt so bad that I have missed such a wealth of nutrients till now. But not anymore. So if you want to know more about this Purslane then read the entire post.
Purslane
The North Indians called it Luni-bhaji. It seems that Gandhiji ate it and named it Luni. Though it had its origins in India. It is famous the world over. This leafy vegetable has a sour and salty taste.
Nutrients
Purslane has a wealth of nutrients waiting for you to consume them. It has the following nutrients. ØEPA ØVitamin A ØVitamin E ØVitamin B ØCalcium ØPotassium ØIron ØOmega 3 fatty acids ØVitamin C ØNiacin ØPyridoxine ØRiboflavin ØCarotenoids The other amazing facts about Purslane include ØThey are very low in calories ØRich in dietary fiber Ø

All You Need to Know About the Dangers of Talc for Your Baby

If you use talcum powder for your baby, then take a few minutes to read this article. Talcum powder is a mineral based product made up of elements like silicon, magnesium, and oxygen. It absorbs moisture pretty quickly and helps to cut down on friction. 
Mothers use it to keep their babies’ bottom dry and rash free. So far so good. But health experts warn you about the dangers of talc for your baby. 
The American Academy of Paediatrics advises that talcum powder can cause breathing trouble and severe lung damage for babies if your baby inhales the particles. Talc powders contain minute granules which can quickly pass through your babies’ airways.
If your baby inhales the tiny particles, it can lead to lung irritation and respiratory distress. Even asbestos free talcum powder can irritate and inflame your baby’s nasal airways.
The results can be more drastic if your baby is at high risk of respiratory illness. The high risk includes premature babies, babies who've had many respiratory …