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The Viking diet - its principles and beneficial effects on health
Table of Contents
1. Fundamentals of the Viking diet
The primary features of the modern Nordic diet are its seasonality and regionality. The emphasis is on the consumption of fruits, vegetables, fish and meat that are available in a given period of the year. For instance, during summer one can focus on eating fresh strawberries, raspberries and tomatoes, while in winter it is better to pay attention to root vegetables and cabbage. NND also values regionality, which means that people should choose products from their own region or nearby areas. Consuming local products has many benefits, such as reducing carbon dioxide emissions related to food transportation and supporting local farmers and producers. Interestingly, this type of diet also takes into account cultural and regional differences, which allows preserving the diversity of culinary traditions. Meals tailored to local ingredients and customs can be more satisfying and delicious.2. A plethora of fruits and vegetables
Consumption of large amounts of fruits and vegetables at every meal is also a crucial component of the Viking diet. The vegetables should be present on the plate in varied combinations, thereby ensuring the provision of essential nutrients and fiber. Particularly significant are vegetables of dark hues such as broccoli, spinach, cabbage, kale, carrots, and beans, which are rich in antioxidants including vitamins C, K, folate, and beta-carotene. Antioxidants aid in combating free radicals, protecting the body from oxidative stress, and 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 dairy products
The Nordic diet permits the consumption of various types of meat (including poultry, pork, wild game and beef) in moderate quantities, however it is crucial that they originate from free-range farms, as they are then more flavorful and contain more nutritional value. In addition, dairy products such as yogurt and cheese, as well as plant-based alternatives to meat, such as legumes, are also taken into account.5. Nuts, seeds, and whole grain cereal products
Incorporating nuts, seeds, and whole grain cereal products into the new Nordic diet offers numerous health and nutritional benefits. First and foremost, these products constitute an excellent source of fiber, which plays a crucial role in the digestive process. Consuming sufficient amounts of fiber can aid in preventing constipation and maintaining a healthy gut flora. Moreover, nuts and seeds supply numerous valuable vitamins and minerals, such as vitamin E, magnesium, zinc, and iron. Whole grain cereal products, on the other hand, are a rich source of B vitamins, such as niacin, thiamine, and riboflavin.6. Limitation of heavily processed food products
Limiting the consumption of highly processed foods rich in sugar and salt is another key principle of the Viking diet. Food products that have undergone extensive processing often contain a large number of artificial additives, preservatives, dyes, and chemicals, while being poor in nutrients, making their consumption detrimental to health (C. Mithril et al., 2012).7. Health perks
Implementing the new nutritional regimen from the Nordic countries yields numerous advantages for the entire body.8. The system of the cardiovascular circulation
Due to its high content of high-quality fatty acids, it helps lower LDL cholesterol (the so-called bad cholesterol), thus contributing to the prevention of the development of cardiovascular diseases. Consuming marine fish is particularly beneficial for the heart (Y. Watanabe, I. Tatsuno 2020).9. The brain
Omega-3 fatty acids, which are found in the Nordic diet, are also advantageous for brain health. They aid in sustaining mental awareness and may lessen the likelihood of neurodegenerative disorders like Alzheimer's disease (T. A. Ajith 2018).10. The abundance of antioxidants
This nutritional plan is abundant in fruits and vegetables that supply high quantities of antioxidants. Antioxidants aid in combating free radicals, prevent premature cell aging and the onset of numerous ailments, including cancers (M. Serafini, I. Peluso 2016).11. The digestive system
High consumption of vegetables and whole grain products enables the provision of a substantial amount of fiber that facilitates digestion processes and prevents constipation (S.K. Gill 2021).12. Maintaining a stable blood glucose level
The Nordic diet is founded on products with a low glycemic index, i.e., those that do not instigate a sudden surge of glucose post meal ingestion. This enables it to be sustained at a steady level, which is advantageous for both individuals with diabetes and those aiming to maintain energy and concentration levels (J. Brand-Miller, A. E. Buyken 2020).13. Body weight management
The Viking diet, which includes fiber and healthy fats and is well-balanced, can contribute to the process of losing weight or maintaining a healthy body weight. It provides a sense of fullness, which reduces the likelihood of overeating.14. Approach to Improving Mental Health
NND is based on healthy fats, proteins, and nutrients that can contribute to improving mental health and overall well-being. For instance, omega-3 fatty acids support the development of neurons, enhance blood flow to the brain, and may help maintain cognitive function at an appropriate level. Moreover, they are also associated with reducing the risk of depression and anxiety disorders. On the other hand, adequate protein intake enables the production of neurotransmitters such as serotonin or dopamine, which are crucial for maintaining a good sense of well-being. In recent years, scientific research has also emphasized the critical role of gut health in maintaining mental and emotional balance. A diet high in fiber, as recommended by NND, can aid in maintaining a proper balance of gut microbiota, which is important for overall mental and emotional health (T. L. K. Bear et al. 2020).15. Supporting longevity
Inhabitants of areas where the Nordic diet is traditionally adhered to, enjoy a longer lifespan and exhibit a lower frequency of chronic diseases (T. S. H. Jørgensen et al., 2019).16. Does the Viking diet have any weaknesses?
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. In the case of the mentioned diet, a great emphasis is placed on the consumption of seasonal products, which means that access to some of them is limited for the greater part of the year. Some may consider the nordic diet to be less attractive, as compared to others such as Indian or Asian cuisine, it may be poor in diverse flavors. Another problem is time. In the case of the nordic diet, one is encouraged to prepare meals from scratch oneself, which can be time-consuming and difficult to realize for a large group of people. Furthermore, it requires advanced planning of meals that takes into account the availability of products in a certain season and region. Importantly, preparing meals with available ingredients at a certain time of year can require greater creativity in the kitchen.17. Who should avoid this diet
The new Nordic diet may be beneficial for many people, but it is not suitable for everyone. There are certain groups for whom 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 following a low-carbohydrate diet also may not benefit from NND because it is rich in grain products, vegetables, and fruits, so it may contain more carbohydrates. Before starting any diet, including the Nordic diet, it's worth consulting with a doctor or dietitian, especially in case of any health problems, food allergies, or dietary restrictions.18. Summary of the New Nordic Diet
The new nourishing nutritional system, known as the Nordic diet, is inspired by traditional eating practices and lifestyles of the Vikings. It promotes the consumption of seasonal and local products, such as vegetables, fruits, fish, seafood, nuts, seeds, and whole grains. At the same time, it emphasizes the need to limit processed foods, sugar, and salt. It offers a wide range of health benefits, including the improvement of heart health, support of brain function and maintenance of healthy blood sugar levels, provision of antioxidants, positive effects on the digestive system, and aid in weight loss or weight maintenance. Moreover, the new Nordic diet can improve mental well-being and cognitive health by incorporating healthy fats and proteins into the diet. However, there are some drawbacks to this diet, such as costs, seasonal limitations, limited variety of products, and difficulties in accessibility of local products. Furthermore, the diet is not suitable for individuals with food allergies, intolerances, dietary restrictions or on a low-carb diet.
