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Mediterranean Diet - Benefits, and Special Things

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Mediterranean Diet - Benefits, and Special Things

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In the fast-moving world, when you have heaven full of diets, health experts say the Mediterranean diet is the best. To more about the benefits and some special things about the diet, continue reading the article.

Written by

Dr. Lochana .k

Medically reviewed by

Sumiya Sulthana

Published At March 24, 2020
Reviewed AtMarch 28, 2023

What Is the Mediterranean Diet?

Mediterranean diet is the food consumed by people in the Mediterranean region traditionally. It is not a scheduled list of diet, rather it is a generalized eating pattern. When keto and paleo diets are trending, the Mediterranean diet is a quality one that you can stick on for a long time. People from different languages and cultures have modified the diet with their own unique touch.

Are They Casting Any Magic Spell or Drinking Magic Portions to Live Longer?

The popularly known Mediterranean countries are France, Spain, Italy, Egypt, Morocco, Israel, Lybia, Turkey, Greece, Bosnia, etc. People living in these countries are found to have a longer lifespan. This is obviously telling us that they are more healthy. Definitely not. It is their super special Mediterranean diet which is making centenarian. They have the nature of sharing food with friends, family and enjoying life. This is helping them to be more socially stable.

What Are the Special Features of the Mediterranean Diet?

  • Your weight loss goal will be achieved.

  • Easy to follow. You do not have to come out too much from your comfort zone.

  • Foodies do not have to worry. It has both vegetarian and non-vegetarian diets. If you are a fish lover, then the feast is definitely yours.

  • You do not have to obsessively calculate your calories.

  • Gym freaks you out? Just Jazzercise along with the Mediterranean diet.

  • If you are a wine lover, have it all 365 days (Remember to have only a tiny glass).

  • You will become free from obesity and diabetes.

  • The cardiac problems will be on your opposite pole.

  • If you are a breakfast skipper, please note a Mediterranean breakfast can be had as a heavy brunch.

  • Increases longevity by changing the micro-organisms of the gut.

  • Reduces muscle weakness in older people.

  • The risk of Alzheimer's and Parkinson’s disease is reduced.

  • Reduces the risk of stroke in women.

  • Reduces dementia and improves cognitive ability.

  • Rheumatoid arthritis can be cured as this diet is rich in omega-3 fatty acids.

  • Cures depression.

  • Improves your sleeping pattern.

  • Boosts your brain function.

  • Anorexia (the fear of gaining weight) will not be on your side.

What Does the Mediterranean Diet food list include?

It includes vegetables, fish, meat, grains, wine, olive oil, cheese, yogurt, poultry, bread, pasta, rice, potato, legumes, nuts, fruits, avocado, and oranges.

Mediterranean Diet Menu Has:

  • High Quantity Foods: Fish, fruits, vegetables, strawberries, grapes, and apple. The concentration of mercury and other toxic substances will be higher in larger fishes. It is better to avoid bigger fishes like king mackerel, shark, etc.

  • Moderate Quantity Foods: Dairy products, cheese, yogurt, sweets, candies, etc.

  • Low Quantity Foods: Lamb, pork, and beef (red meat). It is better to replace it with fish or poultry. Red meat is known to cause cardiac problems and diabetes. Hence, it is recommended to take in very few quantities.

What Is Jazzercise?

A jazz + exercise = jazzercise. The jazz is a dance form popular in the United States of America. It was started by Judi Sheppard Missett in 1969. It is mostly like a dance party that fuses kick-boxing, cardio, hip-hop, and yoga. This high-intensity combination has music in the background and this makes it more enjoyable. Burning 800 calories is definitely possible in 1 hour.

Senior citizens can be benefitted too. You do it for fun or submit your heart and soul, either way, you will lose fat if you have a Mediterranean diet on hand. This jazzercise can help you reduce your belly fat.


What’s the New Trend With Red Wine?

Wine is known to be a part of the alcohol family. So, it would have been a definite “no” for many teetotaller boys and girls. Health experts are considering the consumption of wine in very few quantities as a perfectly fine thing to do. They even recommend it in few diet regimens. Women taking one glass of wine and men taking two glasses of wine every day has many health benefits. Proanthocyanidins present in the wine may reduce oxidative damage in the body. It is rich in antioxidants and is excessively good for skin, heart, and blood vessels.

Benefits of Red Wine

According to an old saying, “Too much of anything is good for nothing.” So it is wise to consume alcohol considering the ill-effects and addiction factors.

Why Do Doctors Recommend Olive Oil?

The term oil has been a silent alarm for obesity. But that is not the case with olive oil. Consuming foods rich in olive oil has not shown any association with obesity. Olive oil contains saturated fat, omega-3 and omega-6 fatty acids. Most of it is a monosaturated fat called oleic acid. Here are the health benefits:

  • Reduces inflammation. Chronic inflammation is known to be a source of many conditions such as diabetes, obesity, arthritis, and heart diseases.

  • It can work against the genes causing cancer, as it has anti-cancer properties.

  • It has an antioxidant property. It protects the cells from free radicals and slows down the damage. These antioxidants can protect us from many chronic diseases.

  • Reduces the risk of stroke.

  • Shields from several heart diseases.

  • It lowers blood pressure.

  • Using extra virgin olive oil can kill a few antibiotic-resistant bacteria in the stomach.

What Are the Difficulties?

This nutrient-rich diet might not be economical all the time. Following the Mediterranean diet requires fresh food to be cooked all the time. This may be difficult for the office-going population. Sodas, pastries, refined oil and foods should be completely avoided. What to eat and how many calories to eat is a personal choice and based on the weight loss target, a person can customize his own Mediterranean diet plan.

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Sumiya Sulthana
Sumiya Sulthana


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