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Al Marsad: The Mediterranean diet has grown in popularity in recent years, being the first nominee for diets, according to CNBC, citing US News & World Report.
The Mediterranean diet is characterized by the fact that it includes meals rich in vegetables, fruits, olive oil and whole grains, as well as moderate amounts of protein and animal fats. Scientific research indicates that the main foods in this diet may help prevent chronic disease and improve health, in addition to what other studies have found on the benefits of the Mediterranean diet for the brain.
The 5 most important meals for the Mediterranean diet:
1. Oats
Oats help improve the functioning of the digestive system and intestines with fiber, which also protects the body from carcinogens.
Whole grains without gluten are an excellent source of important vitamins, minerals and antioxidants. When cooked slowly, it’s a balanced source of fat, carbohydrates, and vegetable protein, along with good doses of iron and vitamin B.
In a study last year, researchers found that higher fiber intake led to lower death rates from cardiovascular and respiratory diseases. The American Heart Association recommends that your total dietary fiber intake be between 25 and 30 grams per day (from food, not supplements).
2. Virgin olive oil
Many nutritionists and health experts recommend that the first choice is extra virgin olive oil.
Extra virgin olive oil primarily contains monounsaturated fat in the form of oleic acid, along with high amounts of antioxidants – which researchers say may help reduce biomarkers of inflammation.
A 2020 study published in the Journal of the American College of Cardiology found that people who consumed half a tablespoon or more of extra virgin olive oil per day had a 14% lower risk of developing disease. cardiovascular disease and an 18% reduction in the risk of coronary heart disease. Replacing five grams per day of other fats such as butter with olive oil also reduces the risk of cardiovascular disease and coronary heart disease by 5% to 7%.
3. Fish
Oily fish like tuna, salmon, and herring contain high amounts of healthy omega-3 fatty acids, which research has shown can improve cardiovascular health.
The American Heart Association recommends that adults eat two servings of fish – especially the fatty variety – per week. But the FDA advises children and pregnant women to avoid eating potentially most mercury-contaminated fish, such as sharks, swordfish, and tilefish.
4. Leafy vegetables
The Mediterranean diet relies on varying amounts of leafy vegetables, which provide the body with essential nutrients such as vitamin A, vitamin C, folate, vitamin K, iron, calcium, and potassium.
The body needs one to three cups of vegetables per day, depending on age, gender and level of physical activity. Of course, a fresh salad contains a variety of leafy greens and provides a blend of nutrients and flavor.
5. Berries and strawberries
While the Mediterranean diet includes a number of essential fruits, berries – especially blueberries and strawberries – feature high on the list of favorite fruits due to their rich levels of antioxidants.
Berries are also high in anthocyanins, a type of flavonoid, which research shows provides many benefits to the body, including lower blood pressure and elasticity of blood vessels.
And a cup of whole strawberries can provide almost 100% of the body’s daily vitamin C requirement.
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