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ALL THE SECRETS OF THE MEDITERRANEAN DIET
A recent study has confirmed again that those people who accurately follow a Mediterranean diet live longer than other European countries. Let’s see what the Mediterranean diet is not a specific diet-program, but some food-habits traditionally maintained by the people from the Mediterranean sea and the food-habits are different in each country depending on culture, traditions and religion. But there are some characteristics which join them.......... a) A consderable consumption of fruit, vegetable, potatoes, beans, nuts, seeds, bread and cereals.PROTECTION FROM CHRONIC DISEASES A recent study has checked some 22.000 Greek people’s diet according to the way they followed the traditional Mediterranean diet, as in Greece. The four-year-long study has shown that the Mediterranean diet, is really protective against cancer and Alzheimer (more protection has been detected to wards cardiovascular diseases than cancer). On the whole, during the period of the study, the people more accurately following the Mediterranean diet resulted to run the risk of death 25% less than the others. This suggests the more you follow the Mediterranean diet, the longer you live. THE SECRET INGREDIENTS Since statistics on death rate have shown that Mediterranean population live longer than other European countries, scientists have been trying to deduce which elements of the Mediterranean diet have these positive effects. Here they are….. OLIVE OIL The olive oil is the first ingredient detected because it is used almost exclusively in Mediterranean cooking on the place of butter or other fats – the olive oil is a rich source of monounsaturated fats in the diet. It has also antioxidants such as vitamin E. But it is important to remember that the olive oil is used to prepare vegetables, tomato-sauce, salads and for frying fish. FRUIT AND VEGETABLE A good amount of fruit and vegetable seems to prevent from cardio-diseases and cancer, probably due to the anti-oxidant they contain. Tomatoes have been carefully checked because they are certainly a key-food in the Mediterranean diet. They are an effective source of anti-oxidants and the heating-process when cooked turns to be very good for our health because it produces lycopene, one of the main anti-oxidant of this vegetable. FATTY FISH Sardines, as fatty fish has been proven to be very healthy. The fatty fish is a source of poliunsaturated omega3 which is particularly effective for the hearth for its anti-inflammatory and vasodilator properties, thus favoring a correct blood-circulation. SOME WINE In the Mediterranean countries some wine is consumed especially during the meals. For men two glasses a day are suggested while for women one glass a day is enough. Wine, particularly red wine, contains several vegetal elements endowed with healthy effects, called phyto-nutrients. Among these there are the poly-phenols, powerful anti-oxidant, which prevent from the LDL (Low Density Proteins) oxidation and against other pathologic consequences of the oxidation process. Other phyto-nutritives can inhibit the platelet aggregation. COMBINED EFFECT In the Greek study no protection was attributed to the single components or food groups. It is likely to suppose that this type of diet is so healthy thanks to a combination of all the ingredients. Furthermore other factors such as a relaxed relation to food, sun or physical activity favor a healthy life-style in this area. TIMES CHANGE But times change and nowadays it is difficult for many people to lead traditional diet. Professor Luis Serra (President of the Foundation for the Advancement of the Mediterranean diet) thinks that this trend can be an opportunity and a challenge at the same time and comments: ‘after so many changes there are few probabilities that people can dedicate to cooking, but this can be at the same time a great opportunity for the restoration field, over all because the Mediterranean people are aware their traditional lifestyle is very healthy”. |
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