The “Mediterranean Diet” is a term that describes a pattern of eating habits based on the regions surrounding the Mediterranean sea. The primary characteristics of the diet include eating plenty of fruits, vegetables, nuts/seeds and grains, as well as prioritizing fish and poultry over red meats. Olive oil is consumed as a primary source of fat and dairy as well as eggs are consumed moderately. In summary, the diet prioritizes a lean protein and plant-based diet with healthy fats. The Mediterranean diet has been deemed the top diet by U.S. News and World Report year after year. Let us take a look at the top 3 biggest health benefits of the Mediterranean Diet:
Increase Longevity
The foods found in the Mediterranean Diet have been linked to reduced inflammation, improved immune function, and lower risk of chronic diseases. A study conducted over the course of 36 years and published in 2023 showed that the Medi Diet is associated with a reduced risk of cause specific and all-cause death.
Positive Effects on Cognitive Function/Aging
A specific part of our DNA called telomeres can predict life expectancy and our risk of disease through their length. If they are shorter, our risk of chronic disease and earlier death is higher. They naturally shorten with age as well as through stress and inflammation. The type of foods prevalent in the Medi Diet contain antioxidants that help combat cell stress and damage to telomere length, thus fighting the effects of aging. People who follow the Medi Diet also have decreased risk of dementia. A 2023 study believes this could be due to the effects on brain health through reducing inflammation and improving cardiovascular and metabolic health.
Better Sleep
The Medi Diet is high in Omega-3 fatty acids, which help in regulating the production of Melatonin in the body, a hormone important for sleep. Melatonin helps with the timing of your circadian rhythms and is produced by the pineal gland of the endocrine system.
So how can you incorporate the Mediterranean Diet into your lifestyle?
- Limit your intake of red meats, make fish a primary source of protein
- Opt for water as your primary beverage, but allow for moderate intake of black coffee and wine.
- Eat plenty of fruits and vegetables, nuts, legumes, and grains.
- Prioritize intake of healthy fats (omega-3s).
As we discussed, the Mediterranean Diet has wonderful health benefits, but we know it can be difficult to obtain all the phyto-nutrients and omega-3s essential to achieving these health benefits. Fortunately, you can also increase your intake of omega-3s and phyto-nutrients through supplementation to ensure you receive enough for a healthy diet. We would like to make it easier for you with two offers to help you get closer to the Mediterranean Diet.
Sources:
“Diet Review: Mediterranean Diet.” The Nutrition Source, 19 Apr. 2023, www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/mediterranean-diet/.
Mayer, Beth Ann. “Mediterranean Diet: 8 Scientific Benefits, According to New Research.” Healthline, Healthline Media, 25 Apr. 2023, www.healthline.com/health-news/8-ways-the-mediterranean-diet-can-help-you-live-a-longer-and-healthier-life#How-to-start-the-Mediterranean-diet.