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The Viking diet What it is and its health benefits
Table of Contents
1. The basics of the Viking diet
The main features of the new Nordic diet are its seasonality and locality. The emphasis is on the consumption of fruits, vegetables, fish and meat that are available in a given season. For example, in summer you can focus on eating fresh strawberries, raspberries and tomatoes, in winter you can reach for root vegetables and cabbage better. NND also focuses on locality, which means that people should choose products from their region or surrounding local farms. Combining local products does not have many benefits, etc. Reducing carbon dioxide emissions from food ingredients and supporting local producers and farmers to access these ingredients.2. A wealth of fruits and vegetables
Vegetables should appear on the plate in different combinations to provide essential nutrients and fiber. Particularly important are dark-colored vegetables such as broccoli, spinach, cabbage, kale, carrots and beans. They are rich in antioxidants including vitamins C, K, folate and beta-carotene. Antioxidants help fight free radicals, protect the body from oxidative stress, and contribute to maintaining cell health.3. Fish and seafood
Fish and seafood play a very important role in the Viking diet mainly because they are an excellent source of high-quality protein and omega-3 fatty acids, which have a positive effect on the whole body. They reduce inflammation, protect against cardiovascular disease, and support brain function. Seafood also provides many minerals, such as iodine, selenium, iron, and zinc, which are essential for proper functioning of the body.4. Meat and stuff
The Nordic diet allows the consumption of various types of meat (including poultry, pork, wild game and beef) in moderate quantities, but it is important that it comes from free-range farms because it is tastier and contains more nutritional value.5. Nuts, seeds and whole grain cereals
Consuming nuts, seeds and whole grain cereal products as part of the new Nordic diet brings many health and nutritional benefits. First of all, these products are an excellent source of fiber, which plays a key role in the digestive process. Eating adequate amounts of fiber can help prevent constipation and maintain a healthy gut bacterial flora. In addition, nuts and seeds provide many valuable vitamins and minerals, such as vitamin E, magnesium, zinc and iron.6. Restriction of high-processed foodstuffs
Processed foods often contain many artificial additives, preservatives, dyes and chemicals, and are at the same time low in nutrients, so their consumption is not beneficial to health (C. Mithril et al., 2012).7. The health benefits
Following the new Nordic diet brings many benefits for the whole body.8. The cardiovascular system
Its high content of high-quality fatty acids helps lower LDL cholesterol (the so-called bad cholesterol) and thus protects against the development of cardiovascular disease.9. It's the brain
Omega-3 fatty acids, which are found in the Nordic diet, are also beneficial for brain health. They help maintain mindfulness and may reduce the risk of neurodegenerative diseases such as Alzheimer's disease (T. A. Ajith 2018).10. The wealth of antioxidants
This diet is rich in fruits and vegetables that provide high amounts of antioxidants. Antioxidants help fight free radicals, prevent cell aging and the development of many diseases, including cancers (M. Serafini, I. Peluso 2016).11. The digestive system
Consuming a large amount of vegetables and whole grain products allows for a large supply of fiber that supports digestion and prevents constipation (S.K. Gill 2021).12. Stable blood glucose levels
The Nordic diet is based on products with a low glycemic index, i.e. those that do not cause a sudden release of glucose after a meal. This allows it to be maintained at a constant level, which is beneficial for both people with diabetes and those who care about maintaining energy and concentration (J. Brand-Miller, A. E. Buyken 2020).13. Weight control
The Viking diet, due to the presence of fiber and healthy fats and proper balance, can help in the process of losing weight or maintaining a proper body weight, ensuring a feeling of fullness, which reduces the likelihood of eating.14. Improving Mental Health
NND relies on healthy fats, proteins, and nutrients that can help improve mental health and overall well-being. For example, omega-3 fatty acids support the development of neurons, improve blood flow to the brain, and may help maintain cognitive function at an appropriate level. They are also associated with reducing the risk of depression and anxiety disorders. In turn, adequate protein content allows for the production of neuroprotective dopants such as serotonin, which are very important for maintaining good self-esteem.15. Promoting longevity
Residents of regions where the Nordic diet is traditionally followed live longer and have a lower incidence of chronic diseases (T. S. H. Jørgensen et al., 2019).16. Does the Viking diet have any flaws?
Although the Nordic diet has many advantages and is certainly very beneficial to health, its limitations cannot be overlooked. First of all, foods such as fresh fish, seafood and local vegetables can be relatively expensive. Therefore, the nordic diet may be less affordable for some people.17. Who shouldn't use it
The new Nordic diet may be beneficial for many people, but it is not suitable for everyone. There are certain groups for which it may be inappropriate or even dangerous. These are primarily people with food allergies or intolerances. Fish and seafood quite often cause an allergic reaction, so caution should be exercised. Similarly, gluten should be absolutely eliminated from the diet of people with celiac disease. People on a low-carbohydrate diet also do not benefit from NND because it is rich in grain products, vegetables and fruits, so it may contain more carbohydrates.18. Summary
The New Nordic Diet (NND), inspired by the Viking diet, promotes seasonality and locality, vegetables and fruits, fish and seafood, nuts, seeds, and whole grains. At the same time, it emphasizes limiting processed foods, sugar and salt. It brings many health benefits. It improves heart health, supports brain functioning, provides antioxidants, has a beneficial effect on the digestive system, controls blood glucose levels, and supports weight loss or weight maintenance.
