Mediterranean Diet Health Benefits, Foods Chart and Recipes

Fish, tomatoes, feta cheese, chicken and lots of olive oil. We have just listed a bunch of ingredients to make a special meal, but these all have something in common: They’re staples of the Mediterranean diet.

When you think of the Mediterranean you probably think of the coast of Greece. Blue and white colors span the coastline. The sun beams down and you relax at the table, enjoying fresh ingredients and flavors…

It may seem like a dream vacation, but you can still live the Mediterranean life and reap the Mediterranean benefits. And it all starts with what you put on your place (you’ll still need a plane ticket for the view, though!).

Health benefits of the Mediterranean diet

Over the last few years, numerous studies have come out revealing the benefits of the Mediterranean diet. One recent study, published in JAMA Internal Medicine, showed the effects of diet on brain health.

For the study, 447 cognitively health participants, age 55 to 80, were divided into three groups: Two groups followed the Mediterranean diet, with a daily extra 30g of nuts for one group or five tablespoons of olive oil a day for the other. The third group simply followed a low-fat diet. Participants were followed for four years.

The two groups on the Mediterranean diet experienced stronger overall memory function in comparison to the control group. In particular, the group which had the olive oil had better global cognition—meaning they could keep up with the demands of modern society.

This new study on the Mediterranean diet and the brain was a follow-up from previous research that examined the diets benefits for the heart. In that study, 7,500 participants at high risk for a cardiovascular event were involved. Research showed by eating the Mediterranean diet, they reduced their incidences of a major cardiovascular event.

Read more at http://www.belmarrahealth.com/mediterranean-diet-health-benefits/