Switching to a Mediterranean Diet Brings Numerous Health Benefits
A Diet Good for Your Health Your Skin
06/10/2009
The Mediterranean Diet Refined
The Mediterranean diet features a high intake of monounsaturated fatty acids from olive oil, a high intake of fruit, vegetables, beans, nuts, cereals and fish, a moderate intake of alcohol and dairy products, and a low intake of red meat. Overall, the diet provides a total fat content of 25% to 35%, with an unusually low intake of saturated fat that accounts for 8% or less of energy intakei.
Risk of Heart Attack, Stroke, Cancer, Type 2 Diabetes – May Be Reduced With Mediterranean Diet
This way of eating was previously found to lower the risk of heart attack, stroke, cancer and type 2 diabetes, but latest research suggest it can also benefit the brain. People eating a Mediterranean-style diet are 26% less likely to develop depression than those eating a more typical Western dietii. It also slows the onset of age-related cognitive decline (the ability to think straight)iii and, when combined with regular exercise may also reduce the risk of Alzheimer’s diseaseiv. Scientists believe that the combination of omega-3 fish oils, monounsaturated fats (omega-9s) have a beneficial effect on brain neurotransmitters.
Eczema in Children – Lower In Mediterranean Area
What is less well known is that the Mediterranean way of eating - full of anti-inflammatory fish oils, monounsaturates and antioxidants - is also good for the skin. As a result, around 1 in 5 children throughout Northern Europe suffer from atopic eczema, compared with just 1 in 20 in Mediterranean countriesv. It may also protect against the development of melanoma - a highly malignant form of skin cancervi.
Live Longer With Mediterranean Diet
In fact, following a Mediterranean diet is so good for general health that it appears to prolong life. When researchers looked at studies investigating high blood pressure, heart disease, cancer and obesity, they found that people who reported eating foods consistent with the Mediterranean diet were 10% to 20% less likely to die over the course of these studies, from any cause, than those who did not follow this way of eatingvii.
A Diet Good for Your Health Your Skin
To obtain the skin and other health benefits of the Mediterranean diet, aim to eat more:
• fruit, vegetables and beans
• nuts and seeds
• wholegrain cereals/bread
• olive oil
• fish
In addition, eat low to moderate amounts of dairy products and poultry, have only a little red meat, eat eggs four times a week (or less), and consume wine in low to moderate amounts.
i Willett WC et al. Mediterranean diet pyramid: a cultural model for healthy eating. Am J Clin Nutr 1995;61:1402S - 1406S See article
ii Sanchez-Villegas A et al. ArchGen Psychiatry 2009;66(10):1090-1098
http://archpsyc.ama-assn.org/cgi/content/short/66/10/1090
iii Feart C et al. JAMA 2009;302(6):638-48
http://www.ncbi.nlm.nih.gov/pubmed/19671905
iv Scarmeas N et al. JAMA 2009;302(6):627-37 http://www.ncbi.nlm.nih.gov/pubmed/19671904
v Thestrup-Pedersen K. J Eur Acad Dermatol Venereol 2002;16(1):1-9 http://www.ncbi.nlm.nih.gov/pubmed/11952283
vi Fortes C et al. In J Epidemiol 2008;37(5):1018-29 http://www.ncbi.nlm.nih.gov/pubmed/18621803
vii Perez-Lopez FR et al. effects of the Mediterranean diet on longevity and age-related morbid conditions. Maturitas 2009; Epub ahead of print http://bit.ly/34jDjd
Author: Dr Sarah Brewer | Source: