Numerous studies have shown the longevity benefits of following a Mediterranean diet.
Dr. Simon Paul, GB and author of The Real Mediterranean Diet, revealed that 4 “superstar” ingredients are found in Mediterranean food.
Harvard University’s recent comprehensive review of the Mediterranean diet described not only the prevention of heart disease, obesity, diabetes and cancer, but also the link between mortality and longevity.
“Of course, this traditional, colorful and delicious vegetarian diet includes many vegetables, fruits, legumes, whole grains and seafood, as well as many other foods, including herbs and spices,” Simon explained.
However, there are many unique components that are similar to Mediterranean food, referred to as “nutrition stars” and may contribute particularly to their effects, Dr. Paul noted.
Here are the top 4 products:
Extra virgin olive oil
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Paul explained, “Extra virgin olive oil is an important source of healthy monounsaturated fat and an excellent source of vitamin E in the Mediterranean diet.”
However, he explained, it is the antioxidant and anti-inflammatory compounds called polyphenols that are most important for health.
“High quality virgin olive oils with a bitter and spicy taste are known to be rich in polyphenols,” Paul explained.
He continued, “Mediterranean people always prepare meals with extra virgin olive oil, and the polyphenol blend of oil and colorful vegetables has very powerful anti-inflammatory benefits.”
– Vegetables
Dr. Paul said: “The old adage ‘There is more wisdom in all vegetables, and there are many examples of these fibrous plants. Lettuce, lettuce, chard, kale and’ wild greens’ are collected. Rich in minerals such as C, iron, magnesium and calcium and many antioxidant polyphenols.
– Nuts
Paul reports that one of the many studies showing the benefits of the Mediterranean diet was the initial study showing that heart disease, stroke, and overall mortality were reduced by up to thirty percent.
One group in the study found that palm-sized daily unsalted nuts — about 30 grams of hazelnuts, walnuts, and almonds — provided additional benefits.
“Not only do nuts contain a lot of fiber, they can also be an excellent source of healthy fats including omega-3, omega-6 and polyunsaturated fats and vitamins, minerals and anti-inflammatory polyphenols,” Paul added.
– Beans
“Beans are an excellent source of protein with fiber, B vitamins, minerals and antioxidants,” Paul noted.
He explained that beans are a constant source of protein for our gut microbiota and our environment. Some researchers believe it contributes significantly to the longevity of the Nicoya Peninsula in Costa Rica and the Greek islands in the Mediterranean.
Source: Express
