6 foods that are part of the Mediterranean diet

The Mediterranean diet prioritizes natural and healthy foods, which favor both health and weight loss. Around the 50s, researchers went to Crete, a Greek island, and noticed that the inhabitants there had fewer health problems when compared to the Americans and the British.

“These factors were attributed to the dietary pattern of the countries bordering the Mediterranean Sea and until today it is a diet studied and published as favoring increased longevity”, says nutritionist Daniela Medeiros.

Below, see a list prepared by Daniela Medeiros with the main foods of this diet and learn about the benefits of each one of them!

1. Avocado

Avocado has the perfect combination of nutrients for the slimming. Antioxidants promote the anti-inflammatory state and monounsaturated fat and fiber promote satiety in the right measure.

Rich in potassium, it can help fight water retention, which is common in those who start the weight loss process. It is very versatile and can be eaten in salads, spread on bread, mixed with tofu, in sauces and desserts.

two. citrus fruits

These fruits have an antioxidant called naringenin in their composition. Research shows that it prevents the development of resistance to insulin, normalizes glucose metabolism and, to improve it, still manages to reprogram the liver to burn excess fat instead of storing it. Therefore, it is worth consuming orange, lemon, tangerine, etc.

3. wine and grapes

The European diet includes a glass of wine a day. But you can opt for whole, unsweetened grape juice. He is also rich in antioxidant substances, such as flavonoids, phenolic acids and resveratrol, which help raise good cholesterol (HDL) and reduce bad (LDL). Because it does not contain alcohol, the soft drink has a free pass in everyone’s routine – from children to the elderly.

4. nuts and oilseeds

The combination of nutrients in walnuts and oilseeds it helps balance the release of insulin, a hormone that in high amounts promotes abdominal fat deposits. Other advantages include the presence of nutrients such as vitamin E, manganese and zinc, which are important for skin firmness and hydration.

The presence of arginine and resveratrol improves circulation, reducing cellulite. Ellagic acid increases the elimination of toxins, also mitigating the dreaded holes. Oilseeds, in general, have mono and polyunsaturated fats, in addition to vitamin E. Despite being caloric, they help fight cholesterol and prevent blood vessels from clogging.

Instead of walnuts, pistachios and hazelnuts, you can invest in peanuts and chestnuts (which are even more economical). Prepare a mix with 1 Brazil nut, 3 cashew nuts and 1 shallow tablespoon of toasted peanuts. It’s a great afternoon snack.

5. Salmon and other fish

Salmon is a type of protein that we should encourage consumption in the Mediterranean diet, to the detriment of chicken, eggs and especially red meat, which should be consumed monthly. Source of Omega 3a type of fat with anti-inflammatory properties, this food aids in weight loss and improves insulin sensitivity, thus mobilizing belly fat.

Other fish rich in omega 3

Hake, sardines, tuna and seafood should also be consumed, but never fried. Herring and mackerel can give way to an affordable species such as sardines, which carry a lot of omega 3, a fat that protects the heart.

It is low in calories and offers good doses of iron and calcium. Prioritize the fresh version, as the canned version has a lot of sodium, a mineral that increases blood pressure. River fish are also welcome, although they are not sources of omega 3.

6. whole grains

Consuming whole foods makes all the difference to health. In processed foods, there is an important loss of nutrients in the refining process, about 97% of B vitamins, 80% reduction of magnesium and chromium – two important nutrients in the regulation of neurotransmitters and insulin production.

There is also a 25% reduction in protein content and fibers, which help with glucose and insulin levels. Whole grains have a great amount of fiber, are rich in B vitamins and zinc, essential nutrients to control appetite and for weight loss to occur in a healthy way. In this group, corn, oats, quinoa, rice, barley and amaranth are found.