The Health Benefits of the Mediterranean Diet

Lean meat, oily fish, fresh fruit and vegetables, 1-2 glasses of red wine daily along with pulses, grains, cereals and nuts are the mainstay of the Mediterranean way to a healthy body, eating small amounts of dairy products and eggs and using honey to sweeten foods (also aids digestion ) all adds to this valuable and healthy eating plan.

Herbs play a major role in the diet, they contain things called Flavanoids, and there is medical proof that Flavanoids are antioxidants.

What are Flavanoids?

Flavanoids are food nutrients found in plants, many substances that the plant needs to survive; we eat the plant and gain the benefits of that food source.

What are Antioxidants?

Antioxidants are fighters against the harmful ‘waste product’ left behind when oxygen is used by cells in the body; they clean up and assist the body, repairing any damage caused by the ‘waste product’ otherwise known as Free Radicals. It has been proven that this aids in the protection against certain diseases and infections.

An example of a few herbs and seasonings used in Mediterranean culinary dishes:

• Mint
  
  

  Mint is widely used in the Mediterranean, it aids digestion, is an antispasmodic for the gut and stomach and it also aids liver function

• Sage

  Sage has important antibacterial properties and is an aid to digestion

• Rosemary

  Rosemary aids the circulatory system, is an antiseptic, assists with headaches and is a diuretic (relieves water retention)

• Basil
  
  

  Basil aids digestion and is good for relieving headaches and nausea

• Oregano

  Oregano aids digestion and is a very popular herb in Cyprus

• Olive Oil

  Olive Oil is a very valuable food source used in the Mediterranean Diet, it contains acids, vitamins and minerals useful for healthy body function, and it aids in cholesterol lowering, protection from heart disease, reduces blood pressure, is anti arthritic, helps with prevention of Osteoporosis and Cancer and aids digestion.

• Citrus Fruit
  
  

  Citrus Fruits produce vitamin C;

• Grapes

  Grapes are found to be antioxidants, aid liver function, help lower cholesterol and are good for heart and circulatory conditions.

• Cinnamon

  Cinnamon is a spice widely used in cooking, it helps fight bacteria, aids the circulation and digestive system.

Research shows that for beneficial results the weekly guide for eating this healthy diet is as follows:

• Lean Meat - eat small portions
• Oily fish- eat medium portions
• Fruit and vegetables- large portions
• Dairy products and Eggs - small portions
• Use Olive oil and NO animal or processed fats
• Plenty of pulses, grains, cereals, nuts and herbs
• 1-2 glasses of Red wine daily

Eating a range of foods within the Mediterranean food groups just following the above basic guidelines will help maintain a healthy body and a prolonged more active lifestyle.