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The Mediterranean diet is based on the eating habits of the region that unites southern France and Spain, Greece and Italy, known as the Mediterranean Sea.
Having a healthy diet is the desire of the vast majority of people, which is why they resort to research on the internet and guidance from health professionals. These paths end up leading to the Mediterranean diet and other eating habits.
The Mediterranean diet is a type of healthy eating practiced in the region that unites southern France and Spain, Greece and Italy, known as the Mediterranean Sea.
People who follow this diet pyramid tend to have high life expectancy and a low number of chronic diseases, which is one of the biggest reasons why it is increasingly recommended.
In this article, we will discuss what the Mediterranean diet is, the connection with extra virgin olive oil, its benefits and we will share some ingredients included in this diet. Follow along!
The Mediterranean diet was discovered in the 1950s by the American physiologist Ancel Keys, who was studying the prevalence of chronic and cardiovascular diseases in some countries in the Mediterranean region.
According to the International Olive Council (IOC) , the diet is based on the dietary traditions of Crete and Southern Italy and constitutes the main food groups that should be included in a healthy diet.
Among the natural and fresh ingredients are fruits, vegetables, legumes, cereals, nuts, fish and seeds.
After Keys' study, the Mediterranean diet began to be increasingly researched, which led to the creation of the Fundación Dieta Mediterránea – an entity in Catalonia, Spain, which promotes research on the topic.
Furthermore, it is considered a intangible cultural heritage of humanity by the United Nations Educational, Scientific and Cultural Organization (UNESCO), since 2010.
This type of diet aims to help people change their lifestyle and promote improved health.
The regions bathed by the Mediterranean Sea, such as Greece, Spain and Italy, where the diet is based, are known for the longevity and good cardiovascular health of their populations.
Several studies carried out around the world show that the Mediterranean diet helps prevent type 2 diabetes, reduces cholesterol and shows a lower incidence of other diseases, such as Alzheimer's and Parkinson's.
One of the main ingredients of the Mediterranean diet is olive oil, which has numerous health benefits and also helps prevent diseases. Get to know this relationship.
Olive oil is used in all Mediterranean countries to cook recipes or to be consumed raw. According to researcher Keys, the proportion of fats in the Mediterranean diet is more than 40%, 29% of which are olive oils.
This demonstrates that “liquid gold”, as it is called in the region, is one of the most important ingredients for the diet. This product has numerous components that are positive for health, such as monounsaturated fats, polyphenols, vitamins and antioxidants.
Ingested in the Mediterranean diet, olive oil has enhanced benefits and is therefore recommended as part of a balanced diet.
But it is important to highlight that the origin of the olive oil used in the diet helps to concentrate the greatest number of positive components in the product.
Therefore, if you are starting or are following this eating routine, choose extra virgin olive oil which guarantees the best health benefits.
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Since the Mediterranean diet uses only natural and fresh products to increase a person's quality of life, discover the main benefits of this type of diet.
As it is a more natural, fresh and light type of food, combining a variety of ingredients, the Mediterranean diet is safe and has several benefits. See some:
To follow this diet, you must purchase seasonal products and always be accompanied by a nutritionist or other health professional. Below, see some tips to get started with this diet.
The Mediterranean diet needs to be described and created by a professional with the person, but if you want to know how to take the first steps towards a healthier life, check out some tips.
Include more fish and seafood
According to the principles of the Mediterranean diet, fish and seafood should be consumed three times a week.
Including these foods in your eating routine helps bring sources of protein and good fats to the body, improving blood circulation, relieving pain and helping to prevent heart disease.
Do not consume industrialized products
This type of food is based on natural and fresh ingredients, such as vegetables and fruits. Therefore, industrialized products such as cookies and snacks should be avoided to facilitate the benefits of the diet.
Without industrialized products, your body will reduce toxins, fluid retention and inflammation.
Choose whole foods
Whole foods form the majority of ingredients in the Mediterranean diet. Rice, flour and oats help the body fight constipation and reduce sugar and intestinal fats.
Furthermore, they are products rich in minerals, fiber and vitamins.
To improve metabolism and make your muscles strong, the ideal is to include protein vegetables such as chickpeas, pumpkin seeds, beans and flaxseed in your diet.
Choose quality olive oil
The Mediterranean diet is made with products rich in good fats such as olive oil. This product, mainly extra virgin, helps prevent cardiovascular diseases and control cholesterol.
Furthermore, extra virgin olive oil is a source of vitamins A, D, E and K, which help to strengthen bones, have antioxidant action and act on blood clotting.