Health Benefits of the Mediterranean Diet

Have you ever wondered what the Mediterranean diet entailed?

Eating fruits, extra virgin olive oil, nuts, lean meats, fresh vegetables, legumes, fish, as well as a moderate intake of red wine and whole grains is what The Mediterranean diet focuses on. It also lays emphases on the reduduction in the intake of red meat, sweets, dairy foods and processed foods, just as it provides tons of health benefits according to research done by proffessionals

Some of the benefits of Mediterranean diet includes enhancement of weight loss, a reduced the risk of some cancers, heart disease, type 2 diabetes and contribution to longevity and optimal health. The diet isn’t complex, but rather easy to adjust to, as different varieties of flavorful foods are allowed and calorie counting and measuring portions aren’t required.

What foods make up the Mediterranean Diet Food List?

Fortunately, the foods that make up the Mediterranean diet are readily avialable and easy to access but they are mostly in their fresh forms as Mediterranean diet is based on lightly processed plant foods and fresh plant foods. This diet has minerals, vitamines, phytonutrients and high fiber contents, which are very benefitial to the human health as they are protective plant compounds.

The list here includes some of the foods that make up The Mediterranean diet and their benefits to one’s health.


Legumes (green beans, clover, dry peas, peanuts, chickpeas, lentils and alfalfa) asisst in the regulation of blood sugar, provide fiber, iron, B vitamins, and may also possess anti-cancer effects.

Whole Grains

Whole grains are widly known to posses high fiber contents, contain phyytochemicals, minerals, and reduce the risk of certain cancers, type 2 diabetes and heart diseases.


In The Mesiterranean diet, fish is prioritized over all other sources of protein like goat, poultry, cattle, pig e.t.c Shellfish and fish gives protein in high quality. They are also rich in numerous minerals and vitamins, and omega 3 fatty acids that helps in promoting brain and heart, as well as in fighting chronic inflammation.


Vegetables are rich in antioxidants. Therefore, the consumtion of the Mediterranean diet can help the body fight against stress-induced damages that comes with aging.

Extra Virgin Olive Oil

Extra virgin olive oil is one of the major components in the Mediterranean diet as it has anti-inflammatory properties. It helps to reduce the risk of strokes, improves bone health, is high in antioxidants, and it is rich in healthy monounsaturated fats.


Nuts (these includes almonds, walnuts, pine nuts, cheastnuts, pistachios and hazelnuts) are powerpacked with nutrients, protien, B vitamins, and fiber. Some nuts also contain magnesium and alpha-linoleic acid which helps support blood sugar regulation, maintains a healthy blood pressure and keeps the bones strong. It also has the abilty to reduce the risk of cornonary heart disease.


Fruits provide a wide range of flavounoids and health boosting antioxidants as they are a great source of vitamins and minerals that are benefitial to the body.

Whenever you go to New York, you must visit this Sardinian Italian Restaurant called Arco Cafe situated in the Upper West Side of Manhattan.

This restaurant is unlike the others because it maintains a maximum standard with its meals. They use only the finest ingredients for their meals, most of which are locally sourced, natural, and sustainable, including their fish, meat, and vegetables.

Arco Cafe has meals to cater to all diet types and preferences, including vegan and vegetarian meal options. You can also get gluten free means, including gluten free pastas.

This Sardinian restaurant has maintained the standards of the forefathers of Sardinian meals who brought the home cooking tradition from their time into the modern day.