Fruits and Vegetables: Forming the cornerstone of the diet, they provide essential vitamins, minerals, and antioxidants. Studies highlight their role in reducing inflammation and oxidative stress, key factors in preventing chronic diseases like heart disease and cancer.
Whole Grains: Staples such as barley, oats, and brown rice offer fiber and complex carbohydrates, promoting sustained energy and digestive health. They also contribute to better blood sugar control, lowering diabetes risk.
Healthy Fats: Olive oil, a primary fat source, is rich in monounsaturated fats and antioxidants like polyphenols, which support heart health by lowering LDL cholesterol and improving vascular function.
Nuts and Seeds: Regularly consumed, these provide a mix of healthy fats, plant-based protein, and fiber. Their intake has been linked to improved brain function and reduced risk of heart disease.
Legumes: Foods like lentils, chickpeas, and beans are excellent plant-based protein sources and support gut health due to their high fiber content.
Fish and Seafood: Weekly inclusion of fatty fish such as salmon and sardines ensures ample omega-3 fatty acids, which reduce inflammation and improve cardiovascular and cognitive health.
Poultry and Eggs: Consumed in moderation, these provide high-quality protein and essential nutrients like B vitamins.
Dairy: Moderate consumption of yogurt and cheese supplies calcium and probiotics, enhancing bone health and digestion.
Herbs and Spices: They enhance flavor naturally while reducing reliance on salt. Many, such as turmeric and oregano, also have anti-inflammatory properties.
The Mediterranean Diet: A Path to Health and Longevity
