What secret ingredients allow lovers of Mediterranean cuisine to become centenarians? Let's take a look at the main products that are included in it in terms of their health benefits, and you understand!
1.
We will start with
olive oil and nuts. These products are the main sources of fats in the Mediterranean diet. It is important because when we talk about olive oil, we mean extra virgin olive oil. It is rich in monounsaturated fatty acids, which reduce the likelihood of atherosclerotic plaque formation on the walls of blood vessels. Moderate consumption of nuts saturates the body with potassium, magnesium, tocopherols, phytosterols, increases insulin sensitivity, reduces the level of low-density lipoproteins, and the possibility of diabetes, atrial fibrillation and inflammatory processes.
2. There are many dishes rich in carbohydrates in Mediterranean cuisine. But you should not be afraid to gain extra weight, especially if you exercise and have an active lifestyle.
The number of obese people in Mediterranean countries is one of the lowest in the world. And that's because carbohydrates can be different. Carbohydrates from burgers, donuts, or candies give a quick spike of insulin. You feel fed for a short period, and then you discover that your weight has increased because your body has turned them into fat reserves. Mediterranean cuisine uses mainly unrefined cereals (rice, quinoa, durum wheat). They are rich of healthy dietary fibers. Legumes are an excellent source of magnesium, folic acid and vegetable proteins. Fruits and vegetables provide us with fiber, antioxidants and vitamins, especially vitamin C.
The studies prove that eating whole food helps
prevent type 2 diabetes in 50 percent of cases by maintaining stable levels of insulin and hemoglobin.
3. We know that protein is the building material for our cells and tissues. Its sufficient consumption is important for you, if you monitor your physical shape and want to live an active and healthy life for a long time. Аnimal protein with a full amino acid set allows you to build muscle mass, and make your hair and nails strong and healthy. The Mediterranean diet welcomes the use of
oily fish and seafood. It is rich in omega-3 fatty acids, calcium, B vitamins, selenium, phosphorus and iodine, which are very useful for the heart and blood vessels. But following the principles of the Mediterranean diet gives us not only the prevention of heart disease. This way of eating also reduces the mortality risks of people with already diagnosed diseases.
Spanish scientists made an experiment in which 7,447 people aged 55 to 80 years took part. For 5 years, their diet consisted of Mediterranean cuisine products. As a result, it turned out that the probability of death from exacerbation of cardiovascular diseases or stroke decreased by 28-31 percent.
The diet impacts our
mental health as well. JAMA Psychiatry has published a study about the positive effects of a diet rich with plant products and fish on the possibility of developing Alzheimer's disease. Scientists are sure that folic acid, vitamin E and carotenoids prevent the accumulation of beta-amyloid protein, which is one of the provoking factors of dementia.