Most people know that the Mediterranean Diet is a healthy way to eat, but what are the specific benefits? From better skin and mood to lower risk of chronic disease, learn the health benefits of the Mediterranean Diet.
Do you love red wine? If so, the Mediterranean Diet may work for you. This diet allows regular (but moderate) consumption of red wine. But that’s not the only reason you should follow this diet. Research shows that it can prevent diseases and enhance weight loss.
The Mediterranean diet encourages high intake of fruits, veggies, whole grains, olive oil, and legumes. It discourages eating a lot of red meat. Fish and poultry are the preferred lean protein sources. Here’s how the Mediterranean diet can improve your health.
HOW THE MEDITERRANEAN DIET IMPROVES HEALTH
1. Mediterranean diet may improve heart health.
Adhering to the Mediterranean diet can improve heart health since this diet is abundant in omega 3s and monounsaturated fats.
Olive oil is a staple food in the Mediterranean diet, and this study found that alpha-linolenic acid (ALA), a compound found in olive oil, can lower risk of cardiac death by 30 percent. Another study found that extra-virgin olive oil helps reduce high blood pressure.
2. Mediterranean diet may help you lose weight.
The Mediterranean diet has helped many people lose weight. This diet works because it encourages intake of high-fiber foods, which make it easier to control hunger.
The diet also focuses of nutrient-dense foods. These foods balance hormones, regulate blood sugar and boost energy levels.
3. Mediterranean diet may lower risk of Alzheimer’s.
According to this study, people who adhere to the Mediterranean diet have lower risk of Alzheimer’s disease. Olive oil, fruits, and veggies help prevent decline of brain function. They contain antioxidants which fight inflammation, and as a result lower risk of brain impairment.
4. Mediterranean diet may help you live longer.
The Mediterranean diet is mainly a combination of plant-based foods and healthy fats. A lot of evidence shows that these two food sources promote longevity. In fact, one studyfound that people who started following the Mediterranean diet after experiencing a heart attack had 45 percent lower risk of death compared to people who ate a low fat diet.
5. Mediterranean diet may lower risk of cancer.
Research shows that this diet can help fight cancer, because it contains high amounts of antioxidants, omega 3s, polyphenols, and fiber.
Antioxidants fight free radicals which damage cells and increase risk of cancer. Several studies show that olive oil can lower risk of bowel and colon cancer.
6. Mediterranean diet may lower risk of diabetes.
Adhering to this diet can help control excess insulin and balance blood sugar levels. The Mediterranean diet is also low in sugar. This means you won’t experience regular blood sugar spikes which may increase risk of diabetes.
7. Mediterranean diet may reduce stress.
Stress has lots of negative effects on our health. It weakens our immune system and causes weight gain and sleeplessness. Luckily, following the Mediterranean diet can reduce stress, because it’s so rich in vegetables. Eating more veggies can actually reduce stress and help you stay happy.
8. Mediterranean diet may improve skin health.
This diet contains vitamins and minerals that will keep your skin healthy. For instance, the antioxidants and vitamin E found in olive oil will keep your skin radiant. Red wine also contains resveratrol, which help keep the skin healthy.
9. Mediterranean diet fights inflammation.
Mediterranean diet staples are rich in antioxidants that fight inflammation. Mediterranean foods which fight inflammation include: dark green veggies, egg yolks, red wine, and beets.
10. Mediterranean diet may boost your mood.
Healthy fats have been proven to reduce depression and boost mood. Olive oil and avocados are great sources of healthy, unsaturated fats that can improve your mood and boost energy levels.