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| A Great view....and that's just the Mediterranean Food! |
To those of us in western society searching for that easily attainable healthy eating plan for our every day lives, the basics of the Mediterranean diet seem like a favourable option.
Simple, easy, healthy balanced food with an emphasis on fresh fruits and vegetables, fish and most definitely, Olive Oil......well, that and possibly the Red Wine drinking!
What we have made fashionable in the our society as the ground breaking diet to rid us of all ill's, to those in Italy, Spain, Portugual, Greece, Southern France and others these collections of simple everyday natural food's that is our 'diet', is to them just a natural part of daily life and culture and has been for many hundreds if not thousands of years.
Hardly the new diet on the block!
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| Natural Cold pressed olive oils and fresh local produce are important in the Mediterranean |
The dietry pattern that exist in many regions surrounding the Mediterranean, and has done for many years is characterised by daily consumption of their locally produced product such as Olives and Olive Oil, that contain an abundance of Monounsaturated fatty acids, to a colourful array of Fruits and Vegetables such as Tomatoes and Peppers, Figs and Pomergranates.
Add to this large consumption of fresh Fish, much containing high Omega 3 fatty acids, to locally reared Poultry such as Chicken, plenty Legumes such as a variety of Beans used in stews and salads, tree Nuts such as almonds and walnuts, lower consumptions of red meats, and not forgetting the one aspect that intrigues many in western culture more often than most when thinking of the benefits of the 'Mediterranean diet'.......a moderate daily consumption of Red wine, potentially important for it's unique Phytonutrients, including Resveratrol, usually drunk with meals.
Mediterranean Diet: The Basics
If your not growing or producing such foods as is done in the Mediterranean, then like many of us, we should try to get many of these foods into the basics of our diets to see their affect, and if you don't buy such food, or grow or produce, maybe it's time to make room on your shopping list.
Olives and Olive Oils
Olive trees are native to the Mediterranean and provide staple consumption for the majority of people in the area, and a source of work and income for olive farmers and oil producers alike.....a way of life that has existed for ancient Greeks to the Roman Empire and beyond.
The great thing about Olive oil is contains mainly Oleic Acid that as a Monounsaturated fatty acid escapes the Free radical damage that other fats face and can be therefore better for health, especially in relation to heart health.Research has highlighted the benefits of a high consumption in diets of foods containing Monounsaturated Fatty Acids, including benefits for healthier Cholesterol levels as well as impacting on DNA oxidation, insulin resistance and inflammation and also potential benefits at reducing stroke incidents in older patients.
High quality Extra Virgin Olive oil from the region has been linked with high level's of Polyphenol's, Phytonutrients that can have potential anti-cancer benefits.
Mediterranean Fruits and Vegetables
With an almost perfect climate that surrounds the Mediterranean sea it's no wonder a wide variety of fresh, locally grown fruits and vegetables are in abundance and part of everyday life for those in the area.
Tomatoes are a staple in Mediterranean food intake, a fruit rich in Vitamin C and Vitamin A, they also contain potentially beneficial and extensively researched Carotenoid, Lycopene. It is believed that Lycopene acts as an important antioxidant to protect cells, lipids and DNA from damage from Free radicals, protection that might ultimately help reduce risk of cardio vascular disease (CVD) and promote better heart health in a well balanced diet, as well anti cancer links, especially prostate cancer.High in Vitamin C , Vitamin B6 and Folate, high consumption within the Mediterranean diet can have an influence on reducing homocysteine levels that is most readily associated with damage to blood vessels and increased damage to the heart and risk of chronic heart problems as well as stroke.
Peppers also contain good quantities of dietary fibre, which as discussed previously can help with cholesterol levels, another risk factor in heart health.
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| Garlic, a staple food addition in the region |
Garlic
Garlic is an important addition to much Mediterranean food, and it's key raw ingrediant, diallyl disulfide have been linked to lowered blood pressure and better conditions for heart health, as well as having potential anti cancer properties as part of a well balanced diet, especially the Mediterranean diet model.
Pomegranate
Though originating from Iran and important to Middle Eastern culture even today, Pomegranates are an important fruit in Mediterranean culture, to the ancient Greeks, the pomegranate was the symbol of love, as well as being an important ingredient in dietary intake. And the Pomegranate has gained popularity in modern western society after much research highlighted it's antioxidant qualities and potential benefit for health in a well balanced diet.
Rich in Vitamin C, Vitamin A, Vitamin E and Folic Acid, Pomegrantes are now well known for their potential antioxidant prowess, like Green Tea, Grapes and Red wine, with some research now pointing to pomegranate inhibiting the spread of some cancers.
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| Juice, salads, sweets, stews...endless uses for this super food |
Nuts
Tree nuts such as walnuts, almonds, pecans and hazelnuts are common place in Mediterranean areas and have for long been associated with consumption in the area.
Not only do nuts of this type contain unsaturated fatty acids, but also Vitamins and Minerals such as Vitamin E, Zinc, magnesium, calcium and potassium as well as Protein, dietary fibre and important Amino Acids such as Arginine, which when combined with a well balanced diet, such as a strict Mediterranean diet have had a positive affect against insulin resistance and inflammation common in Metabolic Syndrome that can increase the risk of cardio vascular disease and some forms of cancer and stroke.
Nut consumption as part of a well balanced diet, exercise and healthy outlook may also play a part in potentially helping to balance blood sugar and impact on negative weight gain and obesity.
Walnuts are believed to have the most benefit of all the tree nuts with potential positive effects on CVD, cancer and diabetes.
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| Walnuts...the king of the nuts |
Fish
With such a huge expanse of coast line surrounding Mediterranean countries, it's hardly surprising the role that fresh fish plays in the daily lives of millions of people and had done for thousands of years.
With fresh fish as a staple part of any diet, especially in Mediterranean dietary culture comes the consumption of possible above average intake of Omega-3 fatty acids. Bass, sturgeon, mullet, whiting, tuna and many other fish common to the region are part of the catch of many local fishing boat in the med, and the this abundance of beneficial Omega-3 fatty acids as part of a well balanced diet such as a strict Mediterranean approach may impact positively on diabetes, heart health, age-related blindness, and also potentially boosting mental performance.In more western countries, Omega-3 fatty acids could be more readily available from fish stock common to us, such as Trout, Wild Pacific Salmon, Sardines or Pilchards, Mackerel and kippers.
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| A Mediterranean salad Nicoise reflects the region in all it's glory |
Red Wine
Famous wine regions such as France, Italy, and Spain boarder much of the Mediterranean and the production of Red Wine is on a legendary scale, and has been for many thousands of years...well, as long as people wanted to party and get merry!
As much that is produced for export around Europe and the rest of the world for us all to taste the benefit, like the foods of the region, wine is part of an age old culture and tradition of daily life dating back long ago, and it's regular consumption.....that's moderate consumption, usually with meals in Mediterranean areas has been associated with some potential benefits for health.
Red wine contains Phytonutrients or Polyphenols, the most researched of these is Resveratrol, which researchers have highlighted for it's potential anti cancer abilities, prevents age related impairment, have a positive impact on obesity, it's anti-inflammatory, antioxidants affect that can at the same time increase blood flow and overall further reduce the risk of Cardio vascular disease (CVD), and may have potential benefits in regards Metabolic syndrome.
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| Those first wine producers were on to something special |
The benefits of Resveratrol have now found their way into supplement form for those who don't consume alcohol as found in wine. Supplement use is increasing rapidly around the world as researchers highlight very specific nutrients and compounds found in foods and plants that can be consumed by all when put into supplemental form even if food habits don't change, or as the more beneficial approach, whilst making dietary changes to increase more beneficial elements into our diets naturally to reap the benefits the researchers have highlighted.
Of the recent Resveratrol supplements to come on the market, Resveratrol Complex from Viridian is a good introduction into this market.
The Simple Life
But best of all is try a glass of red wine with your meal, or maybe Purple Grape Juice as an alternative, but make sure those meals are well balanced, with a greater variety of fresh produce as is the way with the Mediterranean diet, with greater emphasis on colourful fresh fruits and vegetables, oily fish, beans, nuts and the wondrous olive oil.
Overall, it seems that the important b-word that links many of these dietary elements consumed in the Mediterranean is their Anti Inflammatory nature to supress damage caused by an overload of processed and manufactured foods and poor lifestyle habbits that create inflammation, seen by many researchers as the root cause of most common chronic illness and disease such as Cardiovascular diesease and Cancer and the general affects of Aging.
Overall, it seems that the important b-word that links many of these dietary elements consumed in the Mediterranean is their Anti Inflammatory nature to supress damage caused by an overload of processed and manufactured foods and poor lifestyle habbits that create inflammation, seen by many researchers as the root cause of most common chronic illness and disease such as Cardiovascular diesease and Cancer and the general affects of Aging.
This way of eating is a way of life to the people of the Mediterranean, from the Ancient Greeks of the first Olympic games, to the might of the world changing Roman Empire to today's tradesmen, busy fishing boats and rustic farm and villages of hot sunny towns and cities, it is part of their culture and history, provides them with jobs, money a roof over the heads for their families and a simple, easy, well balanced diet that is truly appreciated by those in the region.
And because of it's potential health benefits, and the first hand insight these people have provided the rest of the world, especially in the West, many more people looking to have a positive impact on their own health, have now been shown the way.
Now time for some olives and a glass of Red!
Nutrition Advice
For more benefits of a well balanced diet, healthier lifestyle and learning about the Mediterranean diet and other wonderful foods and how you can incorporate them into your daily diet, come and visit me at the SoOrganic Greenwich Clinic.
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