Ranked best for the third year in a row: benefits of the Mediterranean diet

For the third year in a row, the Mediterranean diet has been named the best diet to follow, according to U.S. News & World Report. But what is Mediterranean Diet exactly?  

A Mediterranean diet incorporates the traditional healthy living habits of people from countries bordering the Mediterranean Sea, including France, Greece, Italy, and Spain.

In general terms, it reduces the consumption of meat and refined carbohydrates in favor of more plant-based foods and monounsaturated fats. Yet, the Mediterranean diet is based on more than just-food. It is about your entire lifestyle.

Learn about the benefits of this diet:

1. 1. It reduces obesity

Mediterranean diet reduces the risk of becoming overweight.

The Mediterranean diet succeeds in decreasing rates of obesity, especially among children between 3 and 7 years of age. Unlike the standard American diet, the Mediterranean does not rely heavily on processed foods and ready meals.  In fact, some studies show that it helps halve the consumption of processed foods among children and teenagers. The Mediterranean diet thus reduces the risk of becoming overweight.

2. 2. It prevents diabetes

Mediterranean diet is rich in whole grains and vegetables

This diet is synonymous with fruits, vegetables and seasonal products. And this makes it good for reducing diabetes. It is low in unhealthy fats, rich in whole grains and vegetables. Also, of course, using olive oil and herbs instead of butter and salt for cooking and to accompany various ingredients helps.

3. 3. Good for the heart

Mediterranean diet reduces cardiovascular diseases

It is a favorable diet for reducing cardiovascular diseases. According to the International Foundation of Mediterranean Diet , the consumption of oily fish, at least once or twice a week, is very healthy since these fish have fats similar to oils of vegetable origin.

The Mediterranean diet is also rich in vegetables and fruit - it is advisable to eat 5 portions of fruit and vegetables every day This provides a high content of antioxidants and fiber, two staples that also prevent these diseases.

4. 4. Good for the memory

Mediterranean Diet improves memory and brain functions

There is evidence that the Mediterranean Diet improves memory and brain functions Foods that enhance memory and are an important part of the Mediterranean diet are: nuts, which have polyunsaturated fatty acids of the omega 3 type and oily fish, which, in addition to omega 3, have many vitamins and minerals.

It is important to note that we should vary the different foods in our diet so that we do not always eat the same ones. Variety is key.

5. 5. Reduce the risk of suffering bone fractures

Mediterranean diet reduces the risk of suffering bone fractures

Greater adherence to the Mediterranean diet is associated with a lower risk of hip fractures, according to a recent study. This is the reason for the high calcium content of this diet, among other reasons.

6. Some things to keep in mind

Despite its advantages, following the Mediterranean diet strictly may require some supplementation, specifically of vitamin B12, which is found in meat. Consult your doctor or pharmacist if you eat a mainly plant-based diet so they can advise on the best supplements.  

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