These 5 Mediterranean “LONGEVITY FOODS” Have Promising Benefits

By Kirsten Maxwell April 7, 2023 17 mins read 4707 Views

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These 5 Mediterranean “LONGEVITY FOODS” Have Promising Benefits

Frequently Asked Questions

Is milk OK on the Mediterranean diet?

Yes, milk in the Mediterranean diet is allowed. Low-fat yogurt and low-fat cheese are important components of the Mediterranean diet. They provide calcium and other essential nutrients. You should include milk in your daily diet, as well as other drinks like tea and coffee. It can also create dishes such as smoothies or oatmeal if preferred. For sustainable farming practices to be promoted when buying milk, it is best to use organic varieties. You can add milk to breakfast recipes such as avocado toast and smoothie bowls to get the essential vitamins and minerals you need for a healthy start.

Is oatmeal OK on a Mediterranean diet?

Yes, oatmeal is permitted on the Mediterranean Diet. Oats, whole grains, can provide a good source dietary fiber as well as minerals like iron and magnesium. Oatmeal can be combined with blueberries, nuts and seeds or savory foods like eggs and cheese. Oatmeal can also be used to make healthy breakfasts. Oatmeal can be added to smoothies, used as a topping in protein bars or simply eaten plain with almond butter and various toppings like cinnamon, gojiberries and chia seed. Many countries in the Mediterranean basin are awash with oats, making them compatible with this diet.

Can the Mediterranean diet be gluten-free

Yes, you can adapt the Mediterranean Diet to be gluten-free. Rather than using whole-grain sources of carbohydrates such as wheat or barley, gluten-free grains such as millet and quinoa can be incorporated into meals. Additional gluten-free options include fruits like melon, pears and fresh vegetables as well as legumes, nuts, seeds and nuts. If you are intolerant to dairy or milk, it is possible to opt for lactose-free products. For example, porridge can be substituted for oats and baked salmon with potatoes or bean soup as lunch. You could also roast vegetables with herbs for dinner.

What are the Mediterranean fruits?

You will find fruits like oranges, grapes melons, melons, pears and dates in the Mediterranean Diet. For extra nutrition, add fresh fruits to your breakfast options like smoothie bowls and parfaits. Dates spread over toast with a dollop of Greek yogurt are also an excellent option for breakfast; it provides natural sweetness without the need for processed sugars. Fresh fruit slices over salads can add flavor and nutrition to meals, and can satisfy sweet taste cravings. Other healthy snacks from the Mediterranean Diet may include nuts and seeds such as almonds and pistachios and dark chocolate in moderation for added antioxidants. You can taste the ancient Mediterranean diet's flavors by exploring the various options available in the Mediterranean region.

Statistics

The Mediterranean Diet group had a 30% lower relative risk of cardiovascular events compared to the low-fat diet group. (my.clevelandclinic.org)
One small study suggested that swapping one-half of your serving of a high-glycemic starch (like rice) with lentils helps lower the glycemic response by 20 percent. (everydayhealth.com)
Other components in tomatoes may help reduce the risk of blood clots, thereby protecting against cardiovascular disease, according to a March 2019 review in Critical Reviews in Food Science and Nutrition. (everydayhealth.com)
Aim to get 20 to 35 percent of your total daily caloric intake from fat, and for saturated fats to represent less than 10 percent of your total caloric intake, advises the U.S. Department of Health and Human Services. (everydayhealth.com)

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How Does the Mediterranean Diet Supports Brain Health and Reduces Cognitive Decline?

Mediterranean diet is a diet that consists of eating a variety of whole foods, fruits, vegetables, legumes and nuts. Red meat and added sugar are not allowed. There have been many benefits, including improved brain health. The Mediterranean Diet has been shown to reduce dementia risk and slow down age-related cognitive decline. It can also be used to treat mood disorders and protect against oxidative damage caused by aging.

Numerous aspects of the Mediterranean Diet support brain health as well as cognitive decline. Consuming large quantities of antioxidant-rich foods like fruits and vegetables is the most important benefit. These plant foods provide essential vitamins, minerals, and nutrients for healthy neurological function. Monounsaturated fats from olive oil, for example, help to maintain adequate levels of omega-3 in the body. This is a crucial component in maintaining a healthy brain. Additionally, limiting processed carbs may improve mental clarity. They stabilize blood glucose levels throughout a day and lower inflammation associated with chronic illnesses like stroke or Alzheimer's.

A Mediterranean diet with plenty of fresh fruits and veggies, lean proteins such as fish or poultry, whole grains, olive oil and moderate dairy consumption will help maintain adequate nutrition to prevent cognitive decline. In addition, regular vigorous exercise will strengthen serotonin, which is a key component of mental well being. Combining these tips can increase one's odds of attaining good physical and mental health status into old age.