Mediterranean diet
The Mediterranean diet is one of those that best suits the objectives of a balanced diet. It is based mainly on the consumption of foods of vegetable origin, using foods of animal origin sparingly. In short, it recommends increasing the consumption of cereals, fruits, vegetables, legumes, including olive oil and fish in the diet and moderating the consumption of meat and fats of animal origin and hydrogenated.

What do we understand by Mediterranean diet?
What we know as the Mediterranean diet is really a specific food philosophy, characterized by the consumption of cereals, fruits, vegetables, vegetables and legumes, fish and olive oil. . The Mediterranean diet is therefore a good example of a prudent and healthy diet, in addition to being healthy, nutritious and palatable, it helps prevent chronic diseases related to diet.

What foods make up the Mediterranean diet?
– Use of fresh food, in its natural and seasonal form, typical of the local gastronomy in the preparation of different dishes.
– Take all kinds of varieties of legumes such as lentils, beans, chickpeas, very characteristic of our gastronomy, at least 2 times a week.
– Consumption of garlic, onion and some typical aromatic spices of the Mediterranean area such as oregano, rosemary, thyme.
– High consumption of foods rich in fiber, vitamins and minerals such as fruits and vegetables, many of them in the form of salads, cooked or raw.
– Nuts such as walnuts, hazelnuts, almonds, etc.
– Salads are always present at every meal, with ingredients such as lettuce, tomato, onion, garlic and seasoned with olive oil, vinegar or even citrus fruits such as lemon, as an alternative to salt.
– Cereals: bread and other derivatives of wheat, rice, potatoes are basic foods that should be consumed daily.
– Eat plenty of fish, preferably blue fish such as mackerel, tuna, sardines, poultry such as chicken and moderately eggs.
– A moderate consumption of wine with meals corresponding to one glass and only in adults without prior contraindication.
– A lower consumption of meat and less fats of animal origin such as butter and margarines than in other diets.
– Olive oil as the fat of choice in the preparation and flavoring of all kinds of dishes.
– Consume a moderate and regular amount of dairy products such as cheese and yogurt daily.
– Drink 2 liters of water a day.

What specific benefits does the Mediterranean diet bring us?

• There are numerous studies that indicate the different benefits of the Mediterranean diet in our body:
• There is strong evidence that fiber (soluble and insoluble) from cereals, legumes, vegetables, fruits has a beneficial effect preventing constipation, diverticular disease, helping to regulate favorably the lipid profile of the blood and improving glycemic control. .
• The daily intake of fruits and vegetables has been linked to a lower risk of cardiovascular disease, some types of cancer, and many other diseases.
• The habitual consumption of fruit and salads dressed with olive oil, presents the advantage of availability of some nutrients without losses due to culinary processes (especially folic acid and vitamin C).
• The habit of consuming fruit as a dessert leaves no option to the consumption of other perhaps less healthy alternatives such as sweets and pastries.
• The frequent consumption of dried fruits, characteristic of many areas of the Mediterranean, can have a protective action against coronary disease because it reduces cholesterol.
• The consumption of legumes can have very favorable effects on blood glucose. This, together with its protein and fiber content, its high nutrient density, its low fat content and the versatility of its preparations contribute to balancing the caloric profile of the diet.
• As for olive oil. The high consumption of monounsaturated fatty acids, provided by olive oil, has a beneficial effect by reducing LDL cholesterol levels and increasing HDL. They also decrease the risk of thrombosis, platelet aggregability, and blood pressure. It also contains different phenolic compounds with a powerful antioxidant action. Other vegetable oils may have higher amounts of vitamin E as an advantage over olive oil.
• The use of olive oil as the main culinary fat, makes the consumption of butter and margarine low and, therefore, also that of saturated fatty acids.
• Fish is the main supplier of polyunsaturated fatty acids, omega 3 and prevents cardiovascular diseases, high blood pressure and type 2 diabetes.
• The observed increase in dairy consumption has a very positive impact on the greater quantity and availability of calcium in the diet.