The Mediterranean diet with olive oil? Have you ever wondered why Italians, despite their pasta dishes are rather thin? or why do the French count among the healthiest nations? We asked a group of nutritionists to choose the best diets.
The Mediterranean diet for health
Fish, olive oil, vegetables, fruits, all these foods rich in vitamins and minerals. According to many studies these foods fight against cardiovascular diseases and diabetes. And although the Mediterranean diet often includes cheese and meat, they are consumed in moderation.
Huge amounts of olive oil fight cholesterol and inflammation. The diet of Mediterranean olive oil also focuses on eating omega-3 fatty acids from fish and antioxidant-rich foods that reduce the risk of neurodegenerative diseases in the elderly.
UNESCO has recognized this regime as intangible cultural heritage. Its health benefits have been known for a long time. Even women who follow in vitro fertilization of the Mediterranean diet could improve their chances of success, according to a recent Greek study published in Human Reproduction.
The Mediterranean diet improves fertility
We analyzed 244 women who had undergone IVF in Athens and found that women under 35 years old who followed a Mediterranean diet at least 6 months before IVF had 65% to 68% more chances of succeeding with those who have not adopted this regime. The message is “to promote the introduction of a healthy diet for women who wish to improve their fertility,” said Nikos Yiannakouris, one of the authors of the study.
“It’s one of the healthiest diets in the world” said Marilyn Glenville, a nutrition specialist for women. Fish provides omega-3 essential fatty acids that have been shown to reduce the risk of heart attack and cardiovascular disease.
Sushi, the most popular food in Japan, not only provides energy, but also essential fatty acids to maintain the health of our blood. In addition, vegetables and fermented soy have an effect on the risk of breast cancer because they have a hormonal regulatory effect.
Add to this that they usually take these raw vegetables, which bring in even more vitamins and minerals. The Japanese also eat a large amount of algae containing traces of minerals such as selenium or iodine that improve thyroid function. It seems that our Japanese friends are not obliged to buy olive oil, even if they do it more and more!
The Mediterranean diet in France
How do the French keep themselves slim and healthy, even if their diet is high in fats and carbohydrates? In addition to cheese and baguettes, the French usually drink red wine with their meals, rich in resveratrol, a powerful antioxidant that is produced in plants to prevent the attack of micro-organisms.
Resveratrol not only fights free radicals, but also promotes cell reproduction and slows the natural aging process of our body. A recent study shows that there is no drug that promotes cell reproduction as much as resveratrol. Buying olive oil in France is natural, but the further north you go, the more butter you use.
The French and Italians consume more saturated fats than the United Kingdom and the United States, but heart disease is less common. The French also consume a lot of unsaturated fats and a large amount of carbohydrates in the form of bread and pasta, which, in combination with olive oil, reduce their glycemic index and make them healthier.
Indians season their dishes to provide not only taste, but health. Turmeric has important anti-inflammatory effects. Ginger improves digestion, reduces the amount of gas produced and “softens” the intestines. In addition, Indians relax by drinking lassi, a traditional yogurt, mint or mango drink, rich in “friendly bacteria” that improve digestion. Like the Japanese, Indians still do not need to buy olive oil! 🙂
Icelanders are easy. Fresh fish and lamb, locally produced without pesticides. Fish provides omega-3 fatty acids that improve heart and nervous health. They could be the cause of the reduction of dementia and Alzheimer’s disease. They also consume large amounts of yogurt, rich in beneficial bacteria.
It is a low fat and rich in seeds cuisine. Teff is a grain commonly used to make most dishes. It is rich in fiber, iron, protein and calcium. Seed is crucial for improving digestive health and reducing the risk of colorectal cancer.
Azifa, the famous Ethiopian salad, consists of green lentils with wholemeal bread or flatbread. Lentils are rich in vitamins and protein, but almost fat free. Also rich in phytoestrogens that contribute to the regulation of hormone levels in men and women.
The Mediterranean diet in China
The Chinese do not know about the olive oil diet. Interestingly, the use of chopsticks helps to eat less and better. By introducing less food into the mouth, digestion that starts with saliva is more effective. Separate enzymes such as amialase, begin to break down foods, especially carbohydrates, reaching the stomach in much smaller shape and improving the absorption rate at the beginning of the bowel.
We also find green tea in every Chinese house, your favorite drink. It helps to improve digestion, eliminate toxins and fight against free radicals responsible for cancer and heart disease.