Other Benefits of the Mediterranean Diet for Health

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The Mediterranean diet is believed to be effective in losing weight and able to reduce the risk of cancer. This diet adopts a diet that focuses on plant foods and lean proteins such as fish and chicken.

Adopting a nutrient-rich diet, such as that in the Mediterranean diet, has great benefits. We can start this diet by increasing vegetable intake or switching from refined grains to pure grains.

For those of you who want to go on a Mediterranean diet, the following Mediterranean diet is detailed from several sources

• Grains: One to two servings of whole wheat bread, pasta, or rice at every meal.
• Vegetables: include two servings of vegetables in various colors at lunch and dinner. We can eat one serving and a half cup of cooked vegetables, or one cup of raw vegetables. The Mediterranean diet usually prioritizes the consumption of vegetables such as kale, eggplant, artichokes, beets, and sweet potatoes.
• The fruit is eaten as a dessert as much as one to two servings after lunch and dinner. Originally people eat fruits such as apples, apricots, dates, figs and pomegranates, which are common in the Mediterranean region.
• Fats: instead of consuming chips or processed snacks, choose fats from healthy sources such as olive oil and nuts. Limit your intake of olive oil between one to four tablespoons a day, including oil used for cooking.
• Meat: we must get protein from rich sources of omega 3 such as salmon, mackerel tuna and anchovies. Limit your intake of red meat only a few times per month.
• Milk: in the Mediterranean diet, we can consume three servings of low-fat yogurt, cheese, or milk per week.

Consumption of fruits and vegetables has proven its benefits in removing fat in the body. So, it is not surprising that the Mediterranean diet can lose weight. Research published in The Lancer has also proven this.

By examining more than 7,000 adults, researchers found those who adopted this diet had a higher weight loss than those who adopted a low-fat diet. The Mediterranean diet is very effective for reducing belly fat which is harmful to health.

Besides being beneficial for weight loss, the Mediterranean diet is also beneficial for health. The following benefits of the Mediterranean diet for health are summarized from several sources

1. Improved body health

Many studies show a Mediterranean diet is very good for the heart. Heart disease is the biggest cause of death. Research from the American College of Cardiology has proven this.

The Mediterranean diet also emphasizes the consumption of canola oil, walnuts and fish oil, which all contain omega 3 fatty acids. These types of fats can reduce triglycerides, a type of fat in the blood, which maintain blood pressure to remain stable and maintain healthy blood vessels. Therefore, the Mayo Clinic claims this dietary pattern has a long-term positive effect on the heart.

2. Increase male vitality

Erectile dysfunction is a common symptom of heart disease. Research in Italy has been carried out by examining men diagnosed with eating disorders and metabolic syndrome. These two things are often identified with risk factors associated with heart problems.

The researchers asked 35 participants to consume staple foods in the Mediterranean diet, such as fruits, vegetables, whole grains, olive oil and fish. Meanwhile, 30 other men with metabolic syndrome were only asked to follow a controlled diet instead.

The research found that one third of the study participants who applied the Mediterranean diet regained normal sexual function after two years of research. The researchers suspect that foods that are full of fiber and rich in antioxidants can reduce inflammation in the body, thereby helping to increase healthy blood flow.

3. Prevents brain aging

Based on research published in The journal Frontiers in Nutrition, the brain also needs food. Observing 18 different studies on the effects of the Mediterranean diet on brain function, Australian researchers found that the Mediterranean diet has a positive effect on brain function.

In addition, those who adopt a Mediterranean diet experience a slower cognitive decline and have a lower risk of Alzheimer's. In fact, the Mediterranean diet is associated with improved memory function and better work performance. Based on research from Spain, a lot of food in the Mediterranean diet can reduce inflammation in the body. Scientists believe that this can protect nerve cells in the brain.

4. Increase eye sharpness

According to the American Academy of Ophthalmology, antioxidants in Mediterranean-approved foods such as green leafy vegetables, oranges, chilies, and sweet potatoes are very good for vision.

According to research published in JAMA Ophthalmology, consuming one portion of fish per week lowers the 31 percent lower risk of developing age-related macular degeneration. This disease is a type of eye damage that causes vision loss for those aged 50 years and over. This happens because consuming omega-three fatty acids, substances found in fish and nuts, can protect the retina from cell damage.

5. Reducing colon cancer

Colorectal cancer is the second leading cause of cancer deaths in men in the United States. European Society for Medical Oncology, found eating certain foods can reduce the risk of developing this disease early on.

After conducting a survey of 800 people suspected of having the disease or undergoing a colonoscopy, the scientists found polyps in their large intestine. Polyps in the large intestine are precancerous cells that form in the lining of the large intestine or rectum. This is due to the large consumption of red meat without a balanced diet pattern meditarania.

Based on reports from the World Cancer Research Fund and the American Institute for Cancer Research, consuming at least 90 grams of grains per day can reduce the risk of colon cancer by 17 percent. According to researchers, fiber in grains expedites the digestive system, which can minimize the possibility of developing cancer-causing mutations in the digestive tract.

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