The Mediterranean Diet, a way of eating developed by Harvard School of Public Health and Oldways, focuses on foods and drink consumed by people living in countries that border the Mediterranean Sea. This method improves health and promotes a healthy heart. Research published in the September 2008 "British Medical Journal" indicates that eating according to the Mediterranean Diet reduces mortality and may help prevent cancer, heart disease and Alzheimer's and Parkinson's diseases.
Olives and Olive Oil
A central component of the Mediterranean Diet is olives and olive oil. Olive oil replaces most fats in your diet when you follow this way of eating. Oldways, one of the developers of the Mediterranean Diet, recommends using extra virgin olive oil because of its healthy fats, phytonutrients and other micronutrients. Research presented at the April 2010 Annual Meeting of the American Academy of Neurology reveals that those eating olives and olive oil as well as the wider Mediterranean Diet lowered their chance of developing dead brain tissue. The American Dietetic Association recommends that you use olive oil because it increases the function of cells in your body, helping blood vessels transport high levels of oxygen to the brain. A 1-cup serving of olives provides 25 percent of the daily recommended intake of iron and 20 percent of vitamin E, according to The George Mateljan Foundation for the World's Healthiest Foods website.
Potatoes
The Mediterranean Diet emphasizes consumption of seasonally fresh and locally grown foods from plant sources, including fruits and vegetables, particularly potatoes. Potatoes are at the top of the Mediterranean Diet food pyramid. A 1-cup serving of potatoes provides you with over 26 percent of the daily recommended intake of vitamin C and serves as a rich source of vitamin B6, copper, potassium, manganese, tryptophan and dietary fiber, according to The George Mateljan Foundation for the World's Healthiest Foods website. Eating potatoes may play a role in lowering blood pressure, forming new cells in your body, maintaining brain cell and central nervous system activity, protecting your heart and boosting athletic performance. The George Mateljan Foundation for the World's Healthiest Foods website cautions that pesticides may be found in potatoes and encourages the purchase of organic potatoes to mitigate that danger.
Cheese and Yogurt
Eating low to moderate amounts of cheese and yogurt daily as part of the Mediterranean Diet helps you get calcium, which is vital for strong bones and a healthy heart. Oldways recommends eating low-fat or nonfat dairy foods to offset extra fats in the diet from eating higher amounts of dairy. According to The George Mateljan Foundation for the World's Healthiest Foods website, a 1-oz. serving of low-fat cheese provides you with nearly 20 percent of the daily recommended intake of calcium, and a 1-cup serving of low-fat yogurt contains 45 percent. Both yogurt and cheese serve as good sources of protein and phosphorus. Calcium may play a role in preventing colon cancer, osteoporosis, migraine headaches and premenstrual syndrome, and eating dairy can help prevent gout and metabolic problems. Bacteria in yogurt may boost immune response and promote fat loss.
References
- Rodale: Save Your Brain: Eat Olives, Nuts, Fish, Seeds, Avocados...
- Oldways: What Is The Mediterranean Diet?
- British Medical Journal: Adherence to Mediterranean diet and health status
- The George Mateljan Foundation for the World's Healthiest Foods: Potatoes
- The George Mateljan Foundation for the World's Healthiest Foods: Yogurt
- The George Mateljan Foundation for the World's Healthiest Foods: Cheese, Low-Fat
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