Mediterranean Diet: Everything you need to know

What is the Mediterranean diet

Many doctors and nutritionists looked for ways to minimize the number of people with obesity and heart problems. For that, they recommended several diets. One of those that has given the best results is the Mediterranean diet. Now you are going to see several of the things you can do to get started with it.

What is the Mediterranean diet?

The Mediterranean diet is based on the way people living in the Mediterranean have always eaten. In it they eat, above all, plants of all kinds. Yes, it is allowed to eat meat and other animal products, but the quantities are minimal.

What can I eat on the Mediterranean diet?

The Mediterranean diet allows you to consume different types of foods, but mainly they are:

  • Fruit.
  • Beans.
  • Olive oil.
  • Vegetables.
  • Cereals or whole grains.
  • Seeds and nuts.
  • Spices and herbs that serve as seasoning.

It is important that dairy, meat, eggs and products of animal origin are also consumed, but in a moderate and limited way. Likewise, the sweet you are going to eat doesn't have to be that much. You can vary your legumes, meats and eggs throughout the week. Only once a week you can eat sweets and dairy products.

Benefits of the Mediterranean diet

person with chest pain Mediterranean diet

The Mediterranean diet provides many benefits to the body and health. First, you have to focus on all the nutrients that reach your body and then how it promotes good health.

The nutrients it provides are:

  • Monounsaturated fats in good quantity.
  • Proteins of animal origin in small quantities.
  • Good amount of fiber.
  • Saturated fats in small quantities.
  • Good balance between omega-6 and omega-3.
  • Good percentage of antioxidants.
  • Rich in complex carbohydrates.

On the other hand, we can look at the productive effects it has on the body.

Cholesterol control

With this eating routine, a balance between cholesterol is achieved. HDL cholesterol increases and this has a positive effect on health. Now, LDL and total cholesterol, which are harmful to health, go down.

Antioxidant capacity

Vegetables and fruits provide many things to the body. One of them is the increase in antioxidants. Which makes it possible to combat the symptoms of many diseases and prevent the development of others.

Control of blood pressure

Fiber and potassium are the main nutrients in the Mediterranean diet. In addition, sodium is very low. Therefore, people who suffer from high blood pressure can maintain a good level and be less at risk.

Decreases coagulation

In many people, the coagulation systems begin to overwork at certain ages or due to certain anomalies in the body. With this diet, the systems that do this work are regulated and the probability of thrombosis is greatly reduced.


Infections and causes of inflammation disappear almost completely. Therefore, inflammations are not so common, unless the person bumps or hurts themselves in some way.

Essential vitamins for blood

The vitamins and nutrients that are most abundant. Those that reach the blood the most and enhance the body are:

  • Beta-carotene
  • Vitamin C
  • Polyphenols
  • Vitamin E

Cleans the liver

The liver has the obligation to collect toxic substances. When this organ is overloaded, general well-being and skin are affected. With the Mediterranean diet, this organ is cleansed. The results are noticeable when discomfort is reduced and the skin looks healthier.

Artery protection

Arteries are very important, since they transport blood at all times. With this diet the body manages to develop several things that strengthen it. The endothelial enzyme nitric oxide synterase is on the inside of your arteries and makes them work efficiently.

Another effect of the diet on the arteries is to cause them to dilate. Both the dilation and the production of the enzyme make the arteries work better and have more protection from the body.

Boosts the immune system

The immune system is boosted and defends the body from any virus or bacteria that wants to enter, making the person healthier. In addition, this also influences the genes, making them healthier.

It prevents illnesses

Although it is not capable of eliminating them, it does have some influence in preventing them from developing. Some of the diseases that are prevented with the Mediterranean diet are:

  • Alzheimer's.
  • Hypertension.
  • Osteoporosis.
  • Diabetes.
  • Cancer of any type.
  • Cardiovascular diseases.

Disadvantages of the Mediterranean diet

As with the rest of the diets, the Mediterranean diet can have certain disadvantages. Before starting any diet, it is necessary for the person to analyze whether the disadvantages affect their health. These are:

Iron reduction

The foods most consumed in this diet lack iron. So if you are a person who needs iron in your body, you have to adjust your diet to have this nutrient or choose another that does include it.

alcoholism problems

Wine must be included from time to time in the Mediterranean diet. If the person has had or has problems with alcoholism, then it is not recommended that they start the diet. It is also good for pregnant women to consider this.

Women who are suffering from breast cancer should also not drink alcohol as it can make the disease much worse.

Weight gain

Two of the most common foods on the menu are nuts and olive oil. Over time, the accumulated fats of both can cause weight gain. However, this can be resolved with exercise or by reducing the amount consumed of both foods.

Calcium loss

As is already known, dairy consumption is lower or even zero in the Mediterranean diet. For this reason, many people can lose calcium excessively and suffer from it. People who have problems with low calcium can consult with a nutritionist whether to include more dairy products or consume supplements.