Mediterranean diet has proved to be helpful in avoiding chronic diseases such as arthritis and osteoporosis as well as decreasing the chances of developing cardiovascular disorders.

What is Mediterranean diet?

Mediterranean diet is a traditional diet that is consumed by the population of Greece, Crete, Southern France and a few parts of Italy. Later it was also adopted by North Africans. The main ingredients of this diet comprise of fresh fruits and vegetables, nuts and grains. Red meat it replaced by grilled or steamed chicken and seafood and butter is replaced by olive oil. A glass of red wine, usually accompanies the meal.

There is no hard and fast rule as far as this diet goes. Based on the region and religion, this diet undergoes some modifications. E.g.  In North Italy, butter and lard are used for cooking while olive oil is restricted to being used as a dressing in salads and cooked vegetables. Similarly Muslims of North Africa do not have wine. They also use butter for cooking food. Despite all this, there are some common features of Mediterranean diet which include-

• Increased consumption of fresh fruits and vegetables such as potatoes and beans.
• Inclusion of bread, cereals, nuts and seeds in the daily diet.
• Olive oil is used mostly in cooking and is the most important source of monounsaturated fat source
• Inclusion of dairy products, fish and poultry is in limited amount
• Red meat is mostly avoided
• Eggs are consumed in moderate amounts
• Only a glass or two of wine is consumed
  • Mediterranean diet is considered to be healthy as it is low in saturated fat (butter) and high in monounsaturated fat (olive oil) and has a generous helping of dietary fibers in the form of fresh fruits and vegetables. Olive oil is high in antioxidants and has the highest amount of monounsaturated fat. It also effectively controls the bad cholesterols or LDL and increases the level of good cholesterols or HDL. This helps to control the level of cholesterol and keeps the heart healthy. Also low level of cholesterol decreases the chances of progression of cardiovascular diseases.
  • This diet is also rich in salt content. Olives, cheeses, Capers, salted fish roe, anchovies and salads have a generous serving of salt. Salt helps to carry nutrients in the cells, maintains blood pressure, maintains fluid balance, regulates muscle contraction and energizes the body.  Studies have also shown that followers of Mediterranean diet had less chances of developing depression.
  • Red wine is rich in flavonoids which decreases the risk of having cancer. People who follow Mediterranean diet have low risk of skin cancer and also decreased chances of skin disorders. It’s also rich in antioxidants that helps keep the body young forever.
  • Use of monounsaturated fats ensure that their chances of being obese are less due to which diseases like arthritis and osteoporosis are easier to control.

It’s also been observed that despite high intake of fats in the form of cheese and olive oil, people who follow Mediterranean diet have low death rates and their mortality rate is also high.

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