The Mediterranean diet is characterized by its focus on fresh fruits, vegetables, whole grains, beans, and olive oil. This diet has been shown to protect against a wide variety of health conditions, including heart disease, diabetes, and certain cancers.

It also includes a healthy balance of proteins, fats and carbohydrates. These foods are teeming with vitamins, minerals and organic ingredients, all of which boost the immune system.

Origins

Mediterranean food has a long and rich history. It is a diverse and delicious cuisine that has been shaped by many different cultures and civilizations.

Olive oil is a common ingredient in Mediterranean recipes and it has been around for thousands of years. The unique flavor of this oil works well in so many dishes and can add a delicious zest to your meal.

The Mediterranean diet is made up of a lot of fresh vegetables, fruits and seafood. It is also rich in healthy oils, whole grains, nuts and legumes.

Meat

The Mediterranean diet is a great way to protect against heart disease and many other chronic diseases. This diet focuses on fruits, vegetables, whole grains and healthy fats, primarily from olive oil.

Red meat and fish are also a part of the diet, but limited to special occasions. This allows people to maintain a balanced diet, while still enjoying these foods occasionally.

Vegetables

Whether they’re boiled, stewed or stuffed, vegetables are one of the key components of many Mediterranean dishes. They are commonly paired with grains, herbs and spices for delicious meals that bring everyone together.

Vegetables are also high in antioxidants. In fact, they’ve been shown to reduce meat oxidative stress during digestion.

Fruits

The Mediterranean diet has been shown to be a heart-healthy eating plan that can help reduce the risk of diseases like high blood pressure, diabetes and dementia. It’s also high in antioxidants from the emphasis on fruits and vegetables.

Tomatoes, grapes, and other fruits are all great sources of vitamin C and lycopene which can help stimulate the immune system and fight disease. They are also rich in minerals and fiber which make them an important addition to a healthy diet.

Breads

The key to a Mediterranean diet is the use of whole grains (like breads, pastas and cereals), fruits, vegetables and olive oil. These foods are low in fat and calories, high in fiber, vitamins and minerals, and have a wide range of health benefits.

They’re also often served with other foods that enhance their flavors and textures. Examples include dolmas, spanakopitas and hummus.

Wine

Mediterranean food is a deliciously rich and diverse cuisine that has been embraced by millions of people around the world. It is a wholesome and nutritious way to live, with meals consisting of a mixture of vegetables, fruits, whole grains, nuts, dairy products, fish and poultry.

A glass of wine is part of a Mediterranean diet, though it’s not always consumed daily. Red meat is ranked low in the Mediterranean pyramid and is recommended only in small quantities a few times a month.

Olive Oil

Olive oil is one of the most common cooking oils in many Mediterranean cuisines. It is a natural, heart-healthy fat that adds flavor and texture to a wide variety of foods, from salad dressing to sauteed seafood.

Extra virgin olive oil is the highest quality olive oil available, produced by an extraction process that does not use any chemicals or heat. It has a richer flavor and higher levels of antioxidants than refined olive oils.