Benefits of Mediterranean Diet Foods

Olive oil is one of the most important foods in the
Mediterranean diet menu!

Discover the many health benefits of Mediterranean diet foods

Benefits of Mediterranean Diet Foods- there is a definite positive link between the Mediterranean diet and the health benefits of olive oil that it is important to understand the concept of the Mediterranean diet in order to full understand how we can benefit from it.


There are more than 16 countries that border the Mediterranean sea and there is no one version that we can call THE Mediterranean diet. However, they all share the same dietary components.

The daily Mediterranean diet is a healthy, well-balanced diet that consists of vegetables, fruit, cereals, legumes, nuts and olive oil, which is very low in saturated fat and high in monounsaturated fat. Olive oil has been a big staple in their diet for centuries.

It also includes low consumption of dairy products such as milk and cheese, seafood, poultry, red meat and small to moderate quantities of wine. The sweet desserts are also eaten in limited quantities. The Mediterranean diet has been one of the most studied dietary patterns of all dietary regimes.

According to the traditional Mediterranean Diet Pyramid:

Daily mediterranean diet menu may consist Of:

  • Plenty of wholes grains and vegetables such as bread, pasta, rice, couscous and potatoes
  • Fruits and vegetables such as spinach, legumes, beans, nuts, broccoli, tomatoes, eggplants, avocados and olives - locally-grown vegetables
  • Olive Oil
  • Small amounts of cheese and yogurt

Weekly mediterranean diet menu may consist Of:

  • Only moderate amount of fish as well as,
  • Poultry and eggs
  • Limiting sweets such as fresh fruits, pastries and ice cream desserts to only a few times a week

Monthly mediterranean diet menu may consist Of:

  • Meat products such as veal and lamb only a few times a month

Drinking alcohol in moderation was fine and of course, regular, daily physical activities were important part of the whole Mediterranean diet lifestyle.

As you can see, the benefits of Mediterranean diet foods is that it does not exclude any particular type of foods but they increase the consumption of high quality foods that provide essential vitamins and minerals, low in saturated fat and sugar ensuring good health.

Mediterranean diet foods

Besides understanding the daily eating habits, the people in the Mediterranean regions also lead active lifestyles and great family-friend support system, which is just as important as the diet itself.

In fact, the World Health Organization (WHO) reported based on their 3-year study that "Social factors have bigger effect on longevity than genes..." Click here to read more...

Mediterranean Diet Foods and Anti-Aging

I've learned only recently that Greece, NOT Japan, that held the number one place in terms of longevity as well as lower levels of heart disease and chronic illnesses. Click here to learn more about the link between anti-aging and olive oil. I imagine it has so much do with the current trend at homes relating to cooking. The folks in the European Mediterranean regions, particularly the young generation, are adapting more to the American fast-food trends and letting go of their healthy Mediterranean-dieting.

Greece still held the number three position according to the World Health Organization as of 2004.

I see from all the news that unfortunately, the younger folks in Japan are also talking hold of the American fast-food lifestyle. They are also cooking less and eating out more.

According to the report in 2008, "The life expectancy has declined for many U.S. women, according to a joint study by the Harvard School of Public Health and the University of Washington..." Click here to read the whole article.

The health benefits of Mediterranean diet is that there have been consistently low number of chronic diseases that have been reported such as heart diseases, diabetes, gallstones and cancers from those living in Mediterranean regions.

Health Benefits of
Mediterranean Diet Foods and Olive Oil

Olive oil is the main source of fat in the Mediterranean diet. Olive oil provides a good source of fat of which the main ingredient is the monounsaturated fat. For centuries, the people of the Mediterranean have been using olive oil for nutritional, medicinal as well as natural skincare benefits. Olive oil also has been used as the ultimate beauty secrets.

Olive oil has many purpose. It's used to maintain healthy skin, treat cuts and abrasions, and soothe the burning and drying effects of sun and water. Olive oil is natural and sensitive enough to be used for both internal and external use.

There have been so many researches where evidences show positive benefits of Mediterranean diet foods, which includes olive oil, is not only generally healthy, but that consuming olive oil can actually help lower cholesterol and prevent many ailments. Olive oil is rich in antioxidants and there are key ingredients in olive oil that help ward off chronic diseases, including cancer.

Learn more about all the health benefits of olive oil.

Know Your Fats

There are basically 3 kinds of dietary fats contained in every olive oil:

-Saturated Fat is the kind that is found in animal food.

-Polyunsaturated Fat is found in many nuts and seeds as well as other vegetable oils.

-Monounsaturated Fat is primary content found in every olive oil, which is approximately 80% of the total content. This is the healthy fat because it is rich in antioxidants such as:

  • vitamin A
  • vitamin B-1
  • vitamin B-2
  • vitamin C
  • vitamin D
  • vitamin E
  • vitamin K
  • iron

Click here for more detailed information on FATS.

More On Olive Oil

  • Olive oils is a fat that has about 120 calories per tablespoon. However, it's a good fat that helps to lower heart disease increase longevity. That's the difference between eating good fat vs. the bad.
  • Olive oil is good for your digestive system because it almost acts as a mild laxative. It's good for treating ulcers and gastritis. It's also good for people with chronic heart disease.
  • Did you know that the amount of oleic acid found in olive oil is about the same as that found in a mother's milk and is one of the best growth supplement for babies?

Using Mediterranean diet foods and Mediterranean diet pyramid as well as leading a healthy life style with good family, support system seem to be the key to sustaining great health for the long-term. With so many benefits of Mediterranean diet foods, it's difficult not to at least check it out.

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