Mediterranean Diet: History, Benefits, Food List, And Tips

By Daily Healthcare Facts

This article explains what the Mediterranean Diet is, its history, how it’s different from other diets, and its major benefits.

1. History

The Mediterranean Diet is a type of diet centered around fresh, whole, unprocessed foods. It’s been around for thousands of years and has so many benefits that it’s now recognized as one of the healthiest diets out there. The term Mediterranean Diet was coined in the early 1900s but has since come to describe a much wider area than just the Mediterranean Sea. The Mediterranean Sea is bordered by 21 countries, including Italy, Croatia, Lebanon, and Monaco. Hence, the people who live in this diverse area consume a variety of foods. Based on years of research and

evidence, a plant-based diet rich in unsaturated fatty acids is extremely beneficial to overall health.

2. What Is The Mediterranean Diet?

The Mediterranean diet is a type of diet that is based on a number of scientific studies, medical research, and common sense. This type of diet is mainly based on plant and animal foods, including fish, poultry, walnuts, avocados, olives, lentils, beans, and whole grains. The key components of this diet are a high intake of fruits, vegetables, nuts, and whole grains.

3. What Are Its Benefits?

Here are some of the main benefits: 

Aids in preventing heart disease. 

Consuming a high amount of fruits and vegetables along with a low amount of salt and sugar, along with a moderate amount of fish, reduces the risk of developing heart disease. 

Diet can promote a healthy liver. Nuts and seeds, along with other legumes, are part of the Mediterranean Diet. These foods are rich in omega 3 fatty acids, which can help boost your liver’s health. 

Improves brain health. Nutrient poor diets can have a negative impact on the brain, which can be improved by consuming more of the minerals zinc, iron, and manganese.

Improves skin and hair health. Include red wine and red food coloring whenever possible in order to achieve the desired color.

Strengthens bones Healthy amounts of protein and vitamin D are needed for strong and healthy bones. Keeps the body hydrated. It’s recommended that you drink 2 3 glasses of water per day. Maintains healthy bowel bacteria.

Keeps blood pressure down. A study found that people who follow this diet and drank 2 glasses of wine per week had significantly lower blood pressure than those who drank no alcohol.

Maintains healthy body weight.

4. Food List

Poultry This is a complete protein, meaning that it can be eaten in both dishes and sandwiches.

Salad Include fresh vegetables, fresh fruits, and nuts.

Fish This is also a complete protein, meaning that it can be eaten in both dishes and sandwiches.

Vegetables Include fresh vegetables, fresh fruits, and legumes. 

Cereals This is a combination of vegetables, fruits, grains, and legumes that are known to provide essential nutrients.

Oils Include olive oil, walnut oil, canola oil, flaxseed oil, almond oil, and more.

Fruits Include fresh fruits and vegetables, such as Apricots, Avocados, Bananas, Berries, Strawberries, peaches, Pomegranates, Cacao, Kiwis, and many more.

5. Tips To Follow Mediterranean Diet

Make sure you get enough fiber. Fiber is important for good health, but it’s not always easy to get enough of it from foods like whole wheat bread or Baked beans. 

Forget about low fat. Fat is good and trying to get rid of it by eating low fat foods will only make you crave high fat foods.

Processed foods are full of sodium, sugar, and chemicals, so they’re not a good

choice for a healthy diet. Processed meat, processed sausages, hot dogs, deli meats, beef jerky If you can’t eat fish due to local regulations, you can always try to substitute it with some other protein. 

Avoid refined grains, white bread, pasta, tortillas, chips, crackers, etc. Also avoid refined oils like soybean oil, canola oil, cottonseed oil, and grapeseed oil.  Avoid beverages. Water should be your go to beverage.

Bottom Line

Even though the diet has no strict rules or regulations, it typically promotes fruits, vegetables, whole grains, legumes, nuts, seeds, and heart healthy fats. Processed foods, refined grains, and added sugar should be avoided. According to new research, this diet can help people lose weight and prevent heart attacks, strokes, type 2 diabetes, and premature death. As a result, the Mediterranean diet is frequently recommended for those seeking to improve their health and prevent chronic disease.