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Mediterranean eating pattern - benefits
Table of Contents
1. General overview of the Mediterranean diet
The term Mediterranean diet was introduced into the medical literature in 1952 by American physician A. Keys, who described it as the nutritional model of the majority of the population in the Mediterranean region. During his studies, he observed that this population rarely suffered from anemia-related heart diseases. This was surprising, considering that in America, where he came from, the cases of this disease were rapidly increasing. He thus concluded that there must be a link between diet, high cholesterol levels in the blood, and heart diseases. He continued his research and identified the following basic principles of the Mediterranean diet: - high consumption of vegetables, which should be included in every meal, - low consumption of meat and dairy products, - infrequent consumption of cakes and sweets.2. The principles of the Mediterranean diet
Although the nutritional habits of the inhabitants of the different countries of the Mediterranean basin vary, there are several similarities. A high proportion of olive oil, but also a low proportion of animal fats, a significant increase in vegetables and fruits in the dietary menu of Crete in the 1960s. The lowest mortality rate due to heart disease, dietary diseases or cancers was observed there. The main principles of this nutritional model include: a high intake of olive oil and a low proportion of animal fats, an abundance of vegetables and fruits in daily meals, a significant proportion of cereal products, a high intake of legume seeds, a moderate consumption of dairy products, a not too high intake of fish and seafood, a small proportion of meat and its processed products. Processed products and sweets appear very rarely on the menu. People from this region also have a high level of physical activity and a rich social life. This diet is easy to digest, but also characterized by a low calorie intake. Preferred methods of thermal processing include boiling, steaming, grilling or baking in foil. Although this way of eating is characterized by a relatively high intake of carbohydrates, it is also accompanied by a fat intake, which is compensated by the intake of lean poultry and fish, making the meals generally well-balanced. It is also rich in dietary fiber.3. The Mediterranean diet - a treasure trove of valuable ingredients
There is no doubt that the Mediterranean diet contains a wealth of valuable nutritional components, which are directly related to the large quantities of vegetables, fruits, herbs, and nuts that form its core ingredients. Several specific components can be highlighted that are characteristic of this diet and whose health-promoting effects have been repeatedly proven.4. Unsaturated fatty acids, oleic acid
The Mediterranean diet is particularly renowned for its high intake of olive oil. This fat is often associated with positive effects on health, especially the circulatory system. The oil contains a large amount of unsaturated fatty acids, particularly oleic acid, which is most prevalent in it. This acid supports the healthy functioning of the heart. According to information from the US Food and Drug Administration, regular consumption of olive acid helps reduce the risk of developing coronary heart disease. Furthermore, this acid can lower LDL cholesterol levels, which is associated with a higher risk of atherosclerosis.5. Lycopene
Lycopene is a pigment belonging to the group of carotenoids responsible for the red color of many vegetables, including tomatoes. This food constituent is frequently found in the Mediterranean diet. Tomato sauce and tomatoes themselves are primary components in this dietary style. The amount of lycopene increases after heat treatment, hence its greater presence in diluted dishes, soups, and juices than in raw vegetables. It absorbs significantly better in the presence of fats, which are common in the Mediterranean diet. Lycopene has a high antioxidant potential, meaning it prevents harmful oxidation processes in the body that can lead to cancer development. Additionally, it supports the immune system, acts as an anti-inflammatory, and increases intercellular communication (K. Terlikowska et al. 2013).6. Resveratrol and its salts and esters
This is a plant-based antioxidant that is found in large quantities in grapes and products derived from them, such as wine. Both of these products are common components of the Mediterranean diet. Resveratrol is a polyphenol that has antioxidant, antifungal, antiviral, antibacterial, anti-carcinogenic effects and also reduces blood platelet aggregation, which reduces the risk of cardiovascular disease. Scientific research has shown that it can even influence the development of cancer processes (A. Kopeć et al., 2011).7. The health impacts of Mediterranean cuisine
Mediterranean cuisine has been of interest to scientists since 1952, when Dr. A. Keys presented his observations on the improvement of the health of the inhabitants of the Mediterranean region. Since then, numerous studies have been conducted that confirmed its beneficial impact on health.8. The Bloodstream System
The Mediterranean diet is characterized by cardioprotective properties, as evidenced primarily by the Seven Countries Study and its detailed analysis. Over the course of 25 years of research, scientists concluded that individuals whose dietary model most closely resembled the traditional Mediterranean diet had a lower mortality rate from heart disease. Additionally, it was observed that populations adhering to this dietary pattern had a significantly lower incidence of bloodstream system diseases.9. The rate of mortality
In 2005, a study was conducted by A. Trichopoulou et al. on a group of 75000 women and men from different European countries, which showed that the dietary pattern closest to the Mediterranean diet had an impact on lower overall mortality rates. An increase in compliance by 4 points in a specially designed questionnaire was associated with a 12% reduction in mortality. The main criterion for assessing the diet was the relatively higher intake of unsaturated fats compared to saturated fats (characteristic of the typical Mediterranean diet).10. Body weight
There exists a publication that points to the beneficial influence of the Mediterranean diet on obesity prevention (H. Schroeder et al., 2004). In a large-scale study conducted among Hispanics, the objective was to ascertain the impact of a diet akin to the Mediterranean diet on body weight. Participants were given a questionnaire to fill out, based on which points were allocated. The greater the number of points obtained, the closer the diet was to the Mediterranean paradigm. It was discovered that an increase of 5 points was associated with a reduction in the body mass index (BMI) of 0.43 in men and 0.68 in women. This study demonstrates an inverse correlation between adhering to nutritional principles similar to those of the Mediterranean diet and the incidence of obesity.11. Diseases associated with aging of the nervous system
In 2008, a review of 12 studies on the health effects of the Mediterranean diet was published in the British Medical Journal. The authors emphasized that adopting such a dietary pattern could reduce the risk of developing Parkinson's and Alzheimer's disease by up to 13% compared to the typical Western diet (F. Sofi et al., 2008).12. Allergic responses
According to a 2008 study, the implementation of the Mediterranean diet by pregnant women may also contribute to the reduction of asthma and allergies in children later in life. In these children, the risk of allergic responses decreased by up to 45%. The studies were conducted on a group of nearly 500 pregnant women and lasted for 6 years. It was also demonstrated that the greatest influence on the occurrence of allergies is the increased consumption of red meat in the diet (L. Chatzi et al. 2008).13. Malignant neoplasms
The Mediterranean diet, due to its richness in antioxidants and unsaturated fatty acids, may be considered a factor in lowering the probability of malignant neoplasms. Research suggests that the dietary pattern characteristic of Greece in the 1960s, marked by a high consumption of vegetables, fruits, nuts, grains, and olive oil, possesses chemopreventive properties. Adherence to this dietary pattern may bring benefits in the form of reduced risk for breast cancer, colon cancer, endometrial cancer, and prostate cancer (C. Bosetti et al., 2009).14. Mediterranean dietary pattern – one of the best nutritional choices
The Mediterranean dietary pattern primarily focuses on plant-based, local, and traditional products, hence it boasts a rich content of vitamins, minerals, and health-promoting substances. This attribute results in a significant impact on the entire body, making it an ideal option for the prevention of diet-related illnesses, particularly cardiovascular diseases. Despite the association with exotic products, the ubiquitous availability of goods from around the world on store shelves ensures no issue in adopting this dietary model. This pattern is safe for both adults and children.
