The Mediterranean diet reflects the traditional eating habits and lifestyle of nations along the Mediterranean Sea. Renowned as one of the healthiest dietary approaches globally, it is particularly effective in preventing a range of chronic diseases.
This diet emphasizes the intake of fruits, vegetables, nuts, seeds, whole grains, legumes, fish, and lean meats, while recommending moderate consumption of red wine and limiting red meat and sugar. It also encourages regular physical activity, sufficient sleep, quality time with friends and family, and a low-stress lifestyle.
Although rooted in the Mediterranean region, its principles can be easily adapted to include foods and recipes from various global cuisines.
One of the primary contributors to chronic diseases is inflammation. Following a Mediterranean diet has been shown to lower inflammatory markers such as fibrinogen and homocysteine.
Key anti-inflammatory elements of this diet include: polyphenols, omega-3 fatty acids, fiber, and various phytochemicals like anthocyanin and lycopene.
Common Health Conditions Managed With the Mediterranean Diet:-
* Cardiovascular disease
* Cancer
* Diabetes
* Reproductive health
* Brain health
Research has also highlighted strong links between adherence to the Mediterranean diet and improvements in physical and mental function, health-related quality of life, and overall life satisfaction for women. In fact, a strong commitment to the Mediterranean diet is associated with a lower overall use of medications for health management.
How To Effectively Add Vegetables To Your Diet:
A) Try Different Cooking Methods
1. Sauteing
2. Boiling
3. Steaming
4. Baking
5. Roasting
B) Start by adding them to meals you already enjoy!
C) Explore varieties & seasonal produce. Seasonal vegetables are usually more economical and have a better taste.
Make an effort to approach something that is new with an attitude of positive outlook. Keep an open mindset and start with small portions.