7 Superfoods in the Mediterranean Diet
My passion for Mediterranean food and the “Mediterranean diet” has been strongly ignited! And this, not because of the thousands upon thousands of peer reviewed journals that have repeatedly proven the numerous health benefits of this way of eating, or the fact that I am of Middle Eastern heritage myself… No! This great new zeal was sparked after my recent travels to this beautiful part of the world; namely, Israel, Lebanon, Jordan and Cyprus, where I experienced at first hand the amazing cultures and delectable cuisines! I came away from these majestic and culturally steeped places with a renewed view of nutrition and health, realising just how simple creating health and great tasting food can be when you’re surrounded by the right ingredients.
The well-published Mediterranean diet has been renowned over the last 50 years to provide numerous health benefits which have all been associated with the studied local populations food consumption and positive health outcomes. As a Clinical Nutritionist, I have studied the clinical benefits of this way of eating over the years, and recommended it to many clients (especially, my Middle-Eastern clients) who have all praised its positive effects on their health.
However, it was not until my feet hit the shores of the Mediterranean, that I actually understood just how much this type of healthy-eating has been integrated into the culture and lifestyle of the locals. I was amazed by my first sighting of olive trees in abundance, fresh pomegranate juice stalls outnumbering soft drink stands on the streets, and my natural inclination to daringly climb over fences to pick the alluring fresh figs off trees was like paradise on earth for a foodie Nutritionist like me! A real eye-opener to the availability of such quality, fresh and nutritious SUPERFOODS which we health-seekers in the west go out of our way to read about, source and then pay a lot of money to purchase, when these foods are available at the local’s doorstep and readily integrated into their everyday life and culture throughout their history. 4 weeks of eating the “Mediterranean way” with loads of Mediterranean air and sunshine, and it’s no wonder I felt the best in my health than I’ve ever felt before!
You may already know the traditional Mediterranean diet is rich in fresh fruits, vegetables, whole grains, legumes, olive oil and fish, with occasional servings of dairy and limited red meat, along with an emphasis on simple cooking. Not only are these foods delicious, but they’re extremely healthy, too.
Here are 7 commonly eaten staples in their diet, that we can regard as superfoods due to their amazing functional health benefits:
Olive Oil
Locally harvested olive oil is the main source of dietary fat in the Mediterranean. Olive oil is rich in monounsaturated fats (healthy fats) and polyphenols which act as antioxidants. These have been shown to reduce inflammation in the body, prevent heart disease and stroke, protect LDL (bad cholesterol) from oxidising and also reduce oxidative damage due to free radicals, which is believed to be a leading driver of cancer.
Pomegranate
Pomegranate juice is the “green juice” of the Mediterranean, with juice stalls freshly squeezing out the lovely, sweet, healing goodness at almost every corner. The benefits of consuming the sweet, juicy red rubies of this fruit are so vast it deserves an article of its own to do it any justice, but in a nutshell, pomegranates are rich in an abundance of nutrients, especially vitamin C. One pomegranate contains three times more antioxidants than red wine and green tea. Recent studies attribute the fruit to reducing cancers, specifically prostate cancer, provides potent anti-inflammatory action, especially for the gut with conditions such as Crohns and Colitis, and has shown to benefit heart disease, diabetes, Alzheimer’s disease, blood pressure, sexual performance and fertility (due to testosterone enhancing properties), sports performance and even boosting memory.
Figs
Figs are a fantastic plant source of calcium if you’re avoiding dairy and provide rich sources of a variety of vitamins and minerals, including potassium, magnesium, zinc, iron, vitamins A, C, K, B vitamins, and provide an abundant source of antioxidants to reduce cell-damaging free radicals in the body. Being rich in fibre, they aid in liver and gut detoxification and reducing cholesterol and heart disease. Figs are delicious fresh or dried. According to a 2005 study, dried figs may provide more superior antioxidants to their fresh counterparts.
Dates
Dates are one of the oldest cultivated fruits in the world. They’ve thrived for thousands of years across the Middle East where they can be found either fresh or dried.
Despite the large amount of sugar, dates are considered low on the glycaemic index which can be attributed to their high fibre content.
They contain a healthy amount of vitamin B6, which the body uses to maintain the nervous system, build muscle and grow hair and nails. They contain vitamin A, which is needed for protecting the eyes, skin, and mucous membranes while also providing a rich source of potassium, antioxidants, magnesium and iron. They are a great healthy addition to sweeten any dessert or shake but remember to eat these calorie-rich goodies in moderation.
Legumes
Much evidence supports the health benefits of consuming a plant-based diet and increasing the intake of legumes. The legumes consumed in the Mediterranean range from the common chickpeas (garbanzo), broad beans (fool), and lentils.
Legumes provide fibre, protein, carbohydrate, B vitamins, iron, copper, magnesium, manganese, zinc, and phosphorous. Legumes are naturally low in fat, are practically free of saturated fat, and because they are plant foods, they are cholesterol free as well. One serving of legumes, which is one-half cup, provides about 115 calories, 20 g of carbohydrate, 7–9 g of fibre, and 8 g of protein (1).
Red Wine
Red wine is a commonly enjoyed beverage of choice in the Mediterranean, mostly accompanied by good cheer and companionship of friends at the dinner table. It has been linked with several health benefits, many of which are attributed to its potent antioxidants.
These antioxidants, especially resveratrol and proanthocyanins, are believed to be responsible for reducing oxidative damage in the body. They may also help prevent heart disease and cancer (2).
Resveratrol found in grape skin has been shown to reduce heart arrhythmia in recent studies. These rich antioxidants have also been linked with fighting inflammation and blood clotting, as well as reducing the risk of heart disease and cancer.
Keep in mind that drinking 1-2 glasses of red wine each day or every other day may lower the risk of heart disease and stroke, however, high amounts may increase the risk.
Fermented Foods
One of my personal favourites, fermented foods, and particularly pickles are a common accompaniment found on most plates or served as a complementary side serving in many restaurants, simple takeaway shops and of course the common home dining table in these countries. Fermented foods are fantastic for promoting gastrointestinal health and aid digestion. They provide essential probiotics and prebiotics to provide good bacteria for the gut which aids in bowel health, nutrient absorption, reducing inflammation and supporting immune function.
The delicious fermented foods commonly eaten in the Mediterranean region include pickles (cucumber, turnips, peppers), olives, sauerkraut and yoghurt.
As Hippocrates, the father of medicine and Mediterranean local quoted “all disease begins in the gut”. It is no wonder, that the Mediterranean culture have taken a leaf from his book and integrated gut-healing fermented foods into their everyday way of living.
Why don’t you challenge yourself and take your tastebuds to the Mediterranean each day… Go on and incorporate some of these nourishing superfoods into your diet today!
Lekhayim, Sahten and Yiamas to you! (To good health and long life in many languages!)
Deena x