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You may have heard of the Mediterranean diet, one of the diets is seen as the healthiest one in the world, but what does science talk about this diet’s potential benefits? Studies over the past decades have shown that compliance with following the Mediterranean diet can help us live longer and healthier.

A diet rich in vegetables and whole grains is agreed by scientists to be the healthiest in the world

The Mediterranean diet is based on the traditional cuisines of Italy, Greece, and other countries bordering the Mediterranean Sea. It's a mainly plant-based approach, with animal proteins prioritized in fish and seafood. The Mediterranean diet is high in whole grains, olive oil, fruits, vegetables, beans, other legumes, nuts, herbs, and spices. This diet also encourages the moderate consumption of red wine and cuts down on processed foods.

Seven benefits of the Mediterranean diet are admitted by science.

1. Can Help You Live Longer

The Mediterranean diet may be one of the keys to helping humans to live hundreds of years longer and slow down aging. Many studies have shown that elder people who follow this diet are more likely to live longer.

There is also evidence that following the Mediterranean diet can help seniors maintain their strength and mobility. This diet can significantly affect life quality in old age. And according to a meta-analysis published in the Journal of Nutrition, Health & Aging, higher compliance with the Mediterranean diet is related to a reduced risk of illness.

2. Reduce the risk of cardiovascular diseases

The most widely known benefit of the Mediterranean diet and the most well-researched is its impact on heart health. This may be due to its impact on the endothelium, which in turn prevents cholesterol plaques from accumulating in the arteries.

Many studies have shown that this diet may be particularly protective against coronary heart disease and stroke. There is also evidence that it can reduce our risk of heart failure.

3. Can prevent cognitive decline and dementia

Better brain health in old age is another potential benefit of the Mediterranean diet. Numerous studies have proved how this way of diet can contribute to better cognitive function and reduce the risk of cognitive decline in healthy elders.

Furthermore, there is convincing evidence that the Mediterranean diet can help to prevent Alzheimer's disease (dementia). In Alzheimer's disease, abnormal proteins called amyloids which create plaques to disrupt communication between neurons.

4. Help to lose weight

The Mediterranean diet is not only healthy, but it can also help you lose weight. A calorie deficit is the most important principle behind weight maintenance, and the Mediterranean diet certainly includes plenty of low-calorie foods.

The PREDIMED-Plus Study in 2020 followed 6,355 overweight people on their weight loss journey. The researchers found that those who followed the Mediterranean diet the most also recorded the best weight loss results. More evidence also suggests that this diet can be an excellent strategy to maintain body weight. According to a study published in the British Journal of Nutrition, higher compliance with the Mediterranean diet is related to a long-term weight loss of more than two times.

5. Can prevent type 2 diabetes

One of the lesser-known benefits of the Mediterranean diet is that it can help to prevent and manage type 2 diabetes. There are some ways that this dietary pattern can improve blood glucose levels, as it contains high levels of anti-inflammatory antioxidants, low glycemic index (GI) foods, and better gut health.

6. Can prevent cancer

According to the Centers for Disease Control and Prevention, nearly 1 in 10 Americans will be diagnosed with cancer at some point in their lives. Cancer is also the second most popular cause of death in the United States today. Despite many cancers and contributing factors, consistent healthy nutrition remains a key prevention strategy. Many studies specifically point to the Mediterranean diet as a way to avoid these serious illnesses.

According to a review published in the European Journal of Nutrition, higher compliance with the Mediterranean diet is related to a lower risk of death from cancer. It also significantly reduces the risk of developing colorectal, head, neck, respiratory, stomach, liver, and bladder cancers.

7. May Help To The Treatment Of Rheumatoid Arthritis

The Mediterranean diet may also bring benefits to people with rheumatoid arthritis. Rheumatoid arthritis is an autoimmune condition characterized by severe joint pain and stiffness for which there is currently no treatment.

One of the key features of this disease is high levels of eicosanoids as compounds that promote inflammation. Numerous studies have shown that an anti-inflammatory diet, including the plant-based diet and the Mediterranean diet, is an effective way to reduce the production of eicosanoids and related joint pain. According to scientists of the International Society for Rheumatology, the Mediterranean diet may also help boost physical function in people living with the condition.

Source: https://tienphong.vn/