Plant Magazine of Botanical-online September 2017

Natural remedies

Mediterranean diet nutrition

NUTRITION IN THE MEDITERRANEAN DIET

FOOD SOURCES IN THE MEDITERRANEAN DIET

Sources of carbohydrates in the Mediterranean diet

The sources of complex carbohydrates in the Mediterranean diet are represented by cereals (especially wheat bread and rice), tubers and legumes.

Carbohydrates provide more than half of the calories in the Mediterranean diet, and they are present in all meals.

Carbohydrates are an energetic nutrient low in fat and with a moderate intake of vegetable proteins (8-15% from cereals). Their presence is essential, as easily digestible nutritious food.

Their digestion produces no waste, so they are healthy for people with uric acid, gout, kidney problems or liver disease.

Carbohydrates provide satiety and fullness, so they help not to eat between meals.

Nutrition and Mediterranean diet
Food groups of Mediterranean diet

SOURCES OF CARBOHYDRATES IN THE MEDITERRANEAN DIET
Cereals - Rice, wheat, millet, spelt, rye, sorghum, oats, buckwheat, couscous, bulgur.
Bread and pastries - Rye bread, wheat bread - Pasta food
Tubers - Potato, sweet potato, beet, Jerusalem artichoke

Sugars in the diet primarily come from fruits such as apples, oranges, pears, pomegranates or grapes. Natural sugars from fruits provide vitamins energy and quick to absorb calories.

They are indispensable in an athlete's diet for children and young people, and in general, in all stages of life.

Proteins of the Mediterranean diet
Source of proteins in the Mediterranean diet

Sources of proteins in the Mediterranean diet

Protein sources of the Mediterranean diet are: vegetables, eggs, dairy, fish and meat.

- Vegetables are healthy food that gives us complex carbohydrates, vegetable protein, fiber and minerals important for bones and body. It is a nutritional component that must be consumed at least two times a week: lentils, chickpeas, beans, peas, beans, etc..

- Eggs are a source of quality proteins because they contain all the essential amino acids the body needs. For its cholesterol content, we must be moderate eating them, up to 4 a week.

- Dairy products are quality sources of protein, rich in minerals such as calcium, which contributes to strong bones.

- Fish is a major source of iodine in the diet. We should explain that only seafood can provide iodine, such as seaweed and fish.

Iodine is an essential mineral for proper thyroid function, which contributes to a good development and growth. Iodine deficiency is associated with metabolic diseases such as goiter.

Oily fish gives us, in addition to iodine, essential fatty acids Omega 3.

For these features, the Mediterranean diet, rich in fish, has more benefits over other diet plans where animal protein derives mostly from meat.

Animal meat consumed in the Mediterranean diet is low in fat and sodium. We found the poultry, quail, chicken or turkey and rabbit meat, less frequent, veal, lamb and pork.

In some Mediterranean countries, especially Italy and Spain, ham is an important component.

The excess meat diets are decalcifying.

Sources of fats in the Mediterranean diet
Sources of omega fats in the Mediterranean diet

Sources of fat in the Mediterranean diet

Fat is an essential nutrient for our body, if we assume that all body cells are formed, in most part, by fats.

Good quality and balance of fats that are present in the Mediterranean diet, is responsible for much of their profits.

Foods rich in fats in the Mediterranean diet are associated with the prevention of cholesterol, raise good cholesterol, lower incidence of depression and prevention of dementia and degenerative diseases.

The Mediterranean dietary, fat is contributed by olive oil, nuts and oily fish.

In recent years it has introduced the avocado, with characteristics similar to olive oil, which has been given the nickname of the American olive.

Fats provide 30% of daily calories in the diet. For people with diabetes, this percentage may reach 35%.

- Olive oil used in moderate amounts, both for dressing as for cooking. Omega 9 fats better withstand frying temperatures, and the are the basis of the typical Mediterranean sauce. Besides the benefits of Omega 9, olive oil helps to balance the diet. The recommended amount is between 30 - 50ml. olive oil a day (3-5 tablespoons).

- Nuts are very present in the Mediterranean diet. The can be introduced as dessert ("Musician dessert") or in the traditional "ground" (ground nuts and sauteed or added to sauces), which is the basis of many dishes. In addition, consumption abounds almonds and hazelnuts, rich in Omega 9

food pyramid mediterranean diet
Food pyramid of Mediterranean diet

Sources of fiber and antioxidants of the Mediterranean diet

Vegetables are the main source of dietary fiber. The Mediterranean diet there is a big variety of vegetables.

- Glucosinolates are found in cruciferous vegetables such as cabbage, broccoli, cauliflower and arugula: with powerful antioxidant properties. They protect us against stomach cancer and colon cancer.

- Carrot, pumpkin, sweet potato and colored foods, a natural source of beta carotene, which helps protect the skin's appearance and maintain the organism young.

- Tomato sauce has become a staple. Scientific studies have shown that tomato contains lycopene, an antioxidant component whose concentration increases during cooking. Simmered tomato sauce is a perfect recipe for an anti-aging diet.

- Peppers, coming from the Americas, are vegetables rich in vitamin C, being a more important source than oranges or lemons.

- Wild plants are still common in some regions, such as mallow, borage or thistles.

- Onion and garlic consumption is inherited from ancient Babylon, where they were consumed in abundance. they have mucolytic and expectorant properties. They are present in all sauteed.

- Resveratrol is a natural antioxidant in wine, with anticancer and heart-healthy properties. However, wine should be taken in moderation due to its alcohol content.

*Related information: List of food in the Mediterranean diet

punto rojo More information about recipes and benefits of the Mediterranean diet in the listing above.

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