10 Scientific Health Benefits of the Mediterranean Diet

The Mediterranean diet is a characteristic diet of the people who live in countries bathed by the Mediterranean Sea, as the name implies, being a diet based on the dietary pattern of those countries. 

Many carbohydrates people consume are derived from vegetables. The consumption of bread, for example, is more moderate and even when they consume it is made with wheat, which has undergone small changes over the years, given the climate and other factors. This wheat has less gluten, which makes it less resistant during digestion. Additionally being different, has a greater amount of gluten, which makes it more resistant. Given this example, it is a fact that even if we adopt this diet, its effectiveness will not be the same that these countries achieve, due to the differences in cultivation, region, location and climate that these foods are grown, such as wheat. 

Based on research and studies, the numerous benefits that the Mediterranean diet can provide to its followers have been proven, being one of the few diets with scientific proof of its benefits. Some benefits of the Mediterranean diet are: 

Benefits of Mediterranean Diet

1. Mediterranean diet Regulates intestine:
As there is a regular consumption of vegetables and fruits, additional to legumes and these foods are sources of fiber, they help in the proper functioning of the intestine.

2. Mediterranean diet Energy:
As it is a diet that has a high consumption of whole grains, these with low glycemic index (The GI is a  proportional ranking of carbohydrate in foods based on how they affect blood glucose levels.), and vegetable oils that have good amounts of fatty acids , such as omega 3 fatty acid and omega 6 fatty acid ; these foods act as sources of energy , giving us more energy to face the day.

3. Mediterranean diet Reduces cholesterol: 
There are good cholesterol and bad cholesterol. Low density lipoprotein (LDL)  easily deposit their fat in the vessels and is considered as bad cholesterol, since High density lipoprotein (HDL) promotes the removal of excess cholesterol, including arterial plaques called Atherosclerosis. Foods such as olive oil, fish, almonds and some legumes are rich in good cholesterol, whereas processed and fried foods are rich in bad cholesterol. High density lipoprotein (HDL) effectiveness is greater to decrease and consequently prevents the development of several heart diseases. 

4. Mediterranean diet for Prevention of cardiovascular diseases: 

The intake of foods rich in omega 3 fatty acid and omega 6 fatty acid, helps to the enhance good cholesterol, known as High density lipoprotein or HDL being found in olive oil, fish and almonds; and contibute in the reduction of triglycerides and bad cholesterol, known as Low density lipoprotein or LDL, thus preventing cardiovascular diseases. 

5. Mediterranean diet Prevent diabetes: Mediterranean diet is rich in fibers digests very slowly and protect the blood related problems and Keeping your blood sugar stable..

6. Mediterranean diet Prevents NCD:
A non-communicable disease NCD is type  of disease that is not transmissible directly from one person to another. A recent research discovers that Mediterranean diet as an effective diet to prevent and NCDs which are currently the leading cause of early deaths all over the world. The diet related non-communicable disease can be prevent by consuming Mediterranean diet.

7. Mediterranean diet Strengthens the immune system:
Mediterranean diet rich in high content of amino acids such as honey, ginger, almonds, garlic and cabbage; they are responsible for the maintenance of the immune system and help in the prevention of numerous diseases. Studies show that people who eat this diet having a long and healthy life and they hardly get a cold or sick due to diseases that we get due to low immunity.

8. Mediterranean diet Prevents Cancer:
Mediterranean diet helps in preventing the risk of incidence of heart diseases and cancer  and increasing longevity.

9. Mediterranean diet Increase muscle mass:
Foods considered to be mass builders such as fish, eggs and poultry, are present in Mediterranean diet and have large amounts of amino acids, which are responsible for the repair and formation of muscle mass.

10. Mediterranean diet helps in maintaining body weight :
Mediterranean diet is effective for helping and managing your body weight. Mediterranean diet is consist fibers that which digest very slowly and you do not need to eat again and again to gain weight.

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