By Grace O
You have probably heard of the Mediterranean diet. Besides conjuring visions of sipping chilled prosecco overlooking a sparkling sea, this way of cooking and eating is a heavily plant-based diet consisting of fruits, vegetables, whole grains, herbs, fish, lean meats (in moderation) and monounsaturated oils, such as olive oil.
The good news is that you don’t have to live on a remote Greek island to enjoy the benefits of a Mediterranean diet. In fact, it’s one of the easiest diets to follow, because the essential ingredients are delicious and readily available to most Americans virtually all year long.
The following is a list of superfoods that are key elements of the Mediterranean diet. They align with the FoodTrients ideal of promoting health and longevity with delicious eating.
Garlic – It helps cells fight against oxidative damage, and is a good source of vitamin B6, which helps regulate hormonal activity and boosts the immune system.
Citrus Fruits – Spain and Italy are among the top citrus-producing countries in the world, with orange, lemon, grapefruit and tangerine groves. Citrus fruits are rich in vitamin C, which helps protect cells from oxidation and fights infection.
Vegetables – Mediterranean markets are always full of flavorful local vegetables. The traditional Mediterranean diet includes some familiar vegetables (artichokes, beets, carrots, onions, peppers, zucchini) and others you may want to try for the first time. Try arugula in salads or sautéed and stirred into pasta. Broccoli, Brussels sprouts and cabbage are all highly nutritious cruciferous vegetables. Mâche has thin, dark green leaves with a nut-like flavor. Purslane is a succulent that’s a good source of vitamins and minerals including calcium, copper and iron. It’s higher in omega-3 fatty acids than most other plants. Rutabaga is a cabbage-family root vegetable.
Olive oil – Olive oil is one of the best fats for you and a key element of the Mediterranean diet. It contains healthful monounsaturated fats that help to regulate cholesterol and stave off heart disease. Use cold-pressed extra-virgin olive oil to drizzle over salads, vegetable dishes and soups. Heat diminishes the healthy properties of olive oil, so only use it for low-temperature cooking.
Tomatoes – They provide 38 percent of the RDA of vitamin C, which boosts immunity and improves the absorption of iron from foods. Tomatoes are low in calories, high in fiber and contain generous amounts of vitamin K, potassium, folate and lycopene, which give them their red color and is a powerful antioxidant. Cooked tomatoes (like those in cans) are particularly good for reducing the risk of prostate cancer in men.
Nuts – A handful of nuts such as almonds, hazelnuts, pistachios and especially walnuts is heart-healthy. Nuts contain many of the nutrients that are good for general and cardiovascular health – protein, fiber, unsaturated fats, omega-3 fatty acids and plant sterols, which help control cholesterol and may protect against prostate cancer.
Beans and lentils – Legumes form the base of a Mediterranean diet and include chickpeas, cannellini, fava beans, kidney beans, lima beans and peas. They are high-fiber foods that help with digestion and are also rich in amino acids for cell repair. Beans are good sources of minerals such as iron, calcium, phosphorous and magnesium.
Seafood – Oily fish such as sardines and anchovies are classics in Mediterranean cuisine, but really any seafood is central to the cuisine of a region with thousands of miles of coasts and hundreds of islands. Oily fish are especially high in omega-3 fatty acids, vitamins B-12 and D. All fish and shellfish (like clams, crab, lobster, mussels, oysters, salmon, seabass, shrimp, squid, tilapia, tuna and yellowtail) are high in protein and valuable minerals. Typical Mediterranean seafood is prepared simply – grilled or sautéed in olive oil, lemon juice and garlic.
Feta cheese and yogurt – Mediterranean cuisine is not a dairy-heavy style of cooking, but there are a couple of products that pop up repeatedly. Greek yogurt is made from cow’s milk that has been strained repeatedly, making it especially rich and creamy. Plain greek yogurt contains twice the protein and less sugar than regular yogurts. In addition, it’s valuable for its generous amount of calcium, essential for bone growth and repair. Greek yogurt with crumbled walnuts and drizzled with honey is an easy, delicious power breakfast.
Feta cheese is made from sheep’s milk or sometimes combined with goat milk, which is easier to digest than milk from cows. It’s also less allergenic and inflammatory than cheeses made from cow’s milk, making it a better choice for those with milk sensitivities. Feta cheese is high in calcium, vitamins B-12 and D, as well as phosphorous.
Wine – No proper Mediterranean meal is without wine. A modest amount of wine daily (one to two 5-ounce glasses) provides a trove of healthful properties. It’s full of antioxidants, can boost the immune system, can increase bone density due to high levels of silicon in red wine, lowers cholesterol and promotes cardiovascular health. And, according to studies at the Harvard School of Medicine, resveratrol in wine activates an anti-aging protein.
– Grace O is the creator of FoodTrients, a unique program for optimizing wellness and longevity. She is the author of three award-winning cookbooks. Her latest cookbook is “Anti-Aging Dishes from Around the World.” Learn more at FoodTrients.com.
