10 Keys To The Mediterranean Diet
The Mediterranean diet is considered one of the healthiest diets and, if we frame it together with an active lifestyle, it can help us live longer and in better conditions. Today we take advantage of this article to give you ten keys to the Mediterranean diet that you can incorporate into your day to day.
Keys to the Mediterranean diet
There are many studies that support the benefits of the Mediterranean diet to prevent some diseases and achieve a nutritious and balanced diet. Food highlights in the Mediterranean diet are to CEITE olive, fruit and seasonal vegetables, and fresh seafood.
For this reason, we give you the 10 keys to the Mediterranean diet that you can incorporate into your regular diet to take advantage of all its benefits.
1. Cereals and whole wheat bread
It is recommended to take whole grains instead of their white version, and avoid industrial breads, such as mold. Likewise, it is advisable to use whole grains to make bread, since it makes it more satiating, rich in fiber and favors intestinal transit, as this publication of the Chilean Nutrition Magazine points out .
2. Olive oil, one of the keys to the Mediterranean diet
Olive oil is the basis of the Mediterranean diet. A natural treasure rich in vitamin E and omega-9 fatty acids. Thanks to its properties, it promotes cardiovascular health and helps absorb many nutrients, as evidenced in this study published in the Spanish Journal of Cardiology .
Furthermore, as stated in this research published in the Chilean Nutrition Magazine , “olive oil acquires, if possible, greater importance in the Mediterranean diet not only for its direct benefits on health, but also for the fact that that its use is generally associated with the consumption of other foods such as greens, vegetables, nuts and fruits, legumes, etc., forming dishes of high nutritional value but also gastronomic. “
3. Fresh fruits
Orange, apple, grape, grapefruit, pomegranate, melon, watermelon … All fruits are rich in vitamins and minerals, which favors our immune system. Remember that in the Mediterranean diet it is recommended to take 5 servings of fruit and vegetables a day.
4. Fresh vegetables
Mushrooms, tomatoes, peppers, aubergines, onions, spinach, zucchini …, they are tasty and come really well to meet the 5 servings of fruit and vegetables a day. Make sure you have all the colors present on the table, as this is the only way to guarantee a supply of all the necessary nutrients.
Likewise, there are numerous evidences that indicate that, whether soluble or insoluble, of legumes, cereals, fruits and vegetables, fiber has beneficial effects for the body, as it helps prevent constipation and helps to regulate in a favorable way the lipid profile of blood, as well as improve glycemic control.
5. Nuts, another key to the Mediterranean diet
Sardines, mackerel, tuna, salmon … Their fats are very beneficial, rich in omega 3 and 6, beneficial for a good functioning of the cardiovascular system.
10. An active life, another of the most important keys to the Mediterranean diet
Take advantage of social life to exercise, go for a walk to enjoy the outdoors and nature, enjoy the sun and let it fill you with vitamin D. Practicing some physical activity will improve your quality of life and will be reflected in your health.
As you can see, the Mediterranean diet, thanks to its variety of natural and seasonal foods, and the properties of these, can provide great benefits to the health of the body. So, you know: it’s always a good time to switch to this healthy diet.
