Top 6 Benefits of the Mediterranean Diet


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The Mediterranean diet is one of the most complete, balanced and healthy diets that exist. From helping to preserve heart health to promoting brain function, the diet has multiple benefits everyone can enjoy. Still not sure what you can gain from adopting this diet, here are the top benefits of the Mediterranean diet.

It Helps Prevent Obesity

A recent study has shown that the promotion of the Mediterranean diet was able to reduce the prevalence of overweight in children between 3 and 7 years by 6.3 points. Overweight is an increasing issue among children but by helping to adopt healthy eating, the Mediterranean diet can help prevent it.

The wide varieties of foods that make up the Mediterranean diet, together with its low caloric content make it a perfect option to prevent problems with the scale.

Reduces the Risk of Diabetes

This diet is rich in fruits, vegetables, and seasonal products. This makes it good for reducing diabetes. From various studies, the Mediterranean diet is much more and encompasses a whole lifestyle.

It is a low-fat diet that involves whole grains, fish, and the use of olive oil and herbs. This makes it a perfect diet to help reduce the risk of diabetes.

It Improves the Cardiovascular System

It is a favorable diet to reduce cardiovascular diseases. According to the Mediterranean Diet Foundation, the consumption of bluefish, at least once or twice a week is very healthy. This is because these fish have fats very similar to those of vegetable origin, which protect against heart disease.

The Mediterranean diet is also rich in fruits and vegetables – it is advisable to take 5 servings of fruit and vegetables every day. This provides a high content of antioxidants and fiber, two conditioning factors that also prevent cardiovascular diseases.

Good for Memory

This diet is not only good for our heart; it also helps renew and cultivate the mind. Many doctors and various studies show that the Mediterranean diet improves cognitive function.

By offering this type of diet for a time to a group of people, it was shown that they improved their memory and verbal constructions. Foods that enhance memory and are part of the Mediterranean diet are nuts and bluefish. While nuts are rich in omega 3 polyunsaturated fatty acids, bluefish has many vitamins and minerals.

There are also fruits that provide vitamin C and green leafy vegetables that have many antioxidants, good for the brain. It is clear that we must vary the different foods of the diet so as not to always eat the same ones. There is a great wealth of these so we will not get bored with cooking new dishes.

Reduces the Risk of Bone Fractures

According to various studies, greater adherence to the Mediterranean diet is related to a lower risk of hip fractures. This is due to the high calcium intake of this diet, among other reasons.

Contains Anticancer Properties

According to a study by the National Epidemiology Center, olive oil, the king food of the Mediterranean diet, increases the prevention of breast cancer by 30%. Also, the consumption of olive oil and foods rich in Omega 3, such as bluefish, prevents colon cancer.


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