A true Mediterranean diet is based on fruits, vegetables, beans, nuts, seafood, olive oil and traditional dairy products from the region, with perhaps a glass or two of red wine. This is how people from Crete, Greece and southern Italy ate around 1960, when their rates of chronic disease were among the lowest in the world and their life expectancy among the highest, despite limited medical services. And the real Mediterranean diet isn’t just about eating fresh, healthy food. Daily physical activity and sharing meals with others are essential elements of the pyramid of the Mediterranean diet. Together, they can have a profound effect on your mood and mental health and help you foster a deep appreciation for the pleasures of eating healthy and delicious foods.

Mediterranean diets
1. A variety of minimally processed whole grains and legumes as the staple food
2. Plenty of a huge diversity of fresh vegetables consumed on a daily basis
3. Fresh fruits as the typical daily dessert; sweets based on nuts, olive oil, and honey consumed only during celebratory occasions
4. Cold pressed extra-virgin olive oil, nuts and seeds as the principal source of fat
5. Moderate consumption of fish
6. Dairy products (mainly local cheese and yogurt) consumed in low amounts; butter, cream and milk never used, except for milk in coffee (caffé macchiato) or for infants
7. Red and processed meat consumed in very low frequency (only once every week or two) and amounts;
8. Wine consumed in low to moderate amounts only with meals

1. It’s good for your heart.
“This is perhaps the biggest known benefit,” researcher says. “The Mediterranean diet has been linked to a reduced risk of heart disease, stroke and early death, all associated with better heart health.” This is because the diet is rich in heart-healthy omega-3s thanks to seafood, nuts and olive oil, as well as the antioxidants of all these fruits and vegetables).
2. It improves brain health.
All of these healthy fats are also good for your brain. A study of 1,864 participants found that those who followed the Mediterranean diet were less likely to contract Alzheimer’s disease or experience other types of cognitive decline in old age. In fact, there is a direct correlation between eating fish and the reduced risk of Alzheimer’s.
3. It can help with depression and anxiety.
There is a reason why psychiatrist and Well + Good Wellness Council member makes a diet high in vegetables and healthy fats part of his treatment for patients with depression, anxiety or other mental health issues: carotenoids in kale, spinach and eggs have been shown to stimulate good bacteria in your gut and, in turn, your mood. One study found that when older adults followed the Mediterranean diet, they were less likely to experience depression.
4. It can help stabilize blood sugar.
Unlike other popular diets, the Mediterranean diet is rich in whole grains and other healthy carbohydrates, which has big benefits. “Consuming complex whole grain carbohydrates like buckwheat, blueberries and quinoa, instead of refined carbohydrates, helps keep your blood sugar consistent and contributes to your overall energy,” says Beckerman.


Please enter your comment!
Please enter your name here