N anea iterr e Th Med Diet

The Med-diet is characterized by a high consumption of plant-based foods: fruit, vegetables, whole grains, a splash of olive oil, nuts and seeds and a moderate consumption of red wine. From the protein group, beans and fish are mostly eaten, while poultry and dairy are moderately consumed with red meat consumption limited to a few times monthly.

The Med-diet is recognized as one of the healthiest diets, due to its anti-inflammatory properties. What is inflammation and why is it important? Inflammation happens in the body when your immune system attacks unknown invaders. Diseases, including cancer, heart disease, diabetes, arthritis, depression and Alzheimer's have all been linked to chronic inflammation. Following the Med-diet can reduce the incidence of these diseases by providing potent nutrients, including unsaturated fatty acids, antioxidants and fiber, that reduce inflammation. Saturated fatty acids (from butter, margarine, fatty meat, processed foods) are replaced with omega-3 polyunsaturated fatty acids, mostly from fish and monounsaturated fatty acids from extra virgin olive oil and nuts. The high consumption of different types of fruit, vegetables and beans load your body with a variety of antioxidants that act as a natural defense system against damaging molecules. Beans and whole grains provide a great amount of fiber, which plays a role in lowering inflammation. Even red wine contains resveratrol; a compound with antiinflammatory properties.

If you are looking to improve your health, increase your longevity and lose weight, following the Med-diet is easy and starts by increasing the consumption of fruit and vegetables, favoring fish and beans over poultry, limiting red meat and processed foods, and sautéing foods with a little olive oil instead of frying. Enjoy a glass of wine from time to time unless contraindicated.