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What is Mediterranean Food and Why it Can Help You to Age Well


What is Mediterranean food? Is Mediterranean food healthy? Among all the superfoods and trendy diets, one eating style consistently comes out on top as the best: the Mediterranean food.

The U.S. News & World Report ranked it as the best diet to try during 2019.

This diet receives first-place rights for its extraordinary record of health rewards, including heart protection, cancer reduction, and weight regulation.

The foods in a regular Mediterranean diet-fish, plant oils, fruits, nuts, and vegetables help lower inflammation in the body, reduce the risk of metabolic syndrome, and improve blood vessel function.

All of these advantages help to maintain your ticker ticking and your mind sharp. Decades of analysis supports this out, too.

Suppose you are trying to get healthy during quarantine times and need ideas to “clean” your nutrition from snacking after hours or looking for beverages to burn fat while satisfying your thirst.

In that case, you can start introducing small changes now that you will notice quickly.

Plus, to empowering your efforts with these habits that make the difference, choosing an appropriate eating plan is essential to good health.


Mediterranean Food for Preventing Diseases 



Mediterranean diet is rich in iron, iodine, and vitamins B2, B6, and D, all beneficial to health.

These components are essential for the prevention of many diseases, such as: 

  • Cardiovascular diseases
  • Congenital disorders
  • Cancer 
  • Cognitive problems, such as Alzheimer’s.
  • Anemia 

Along with preventing these diseases, the Mediterranean diet also offers this following benefits:

  • Stops the loss of bacterial diversity.
  • Provides a better walking speed.
  • It helps tighten grip strength.
  • Improves brain function, such as memory.
  • Reduces the production of potentially harmful inflammatory products.
  • Fortified foods, especially cereals, are good for this child population to ingest the necessary vitamins and minerals.


Mediterranean Food List of Healthy Ingredients


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The Mediterranean diet is born from the contributions of Greeks, Romans, and Arabs.

It is low in saturated fatty acids, rich in carbohydrates and fiber, and with a high content of monounsaturated fatty acids, derived mainly from olive oil that is essential for this diet.

The following are the main characteristics of the Mediterranean diet:

  • Uses seasonal food, not frozen.
  • Hydrates are supplied through cereals such as rice, pasta, and bread. 
  • Five pieces of fruit and vegetables a day are essential. We cannot forget fresh fruit as a dessert.
  • Dairy products are essential: skim milk, soft cheeses, and plain yogurt.
  • Four eggs, on average a week, are a vital contribution of nutrients for health. 
  • Blue and whitefish, along with white meat, are the predominant protein sources in this diet. 
  • Avoids the excess of animal fats, red meat, sweets.
  • Natural mineral water is necessary to live. Two liters of water a day is the average per person. This amount varies depending on age, weight, and other parameters.
  • There’s an abundance of vegetables, legumes, fruits, and olive oil.
  • Low to moderate amounts of wine, consumed mainly during the meal. 
  • Following a balanced diet, taking advantage of the Mediterranean region’s products is a privilege that we have in our handsIt is essential to combine this diet with daily exercise.  

Now let’s review some healthy dishes of this menu that you can easily prepare and benefit your health.


5 Healthy Mediterranean Dishes You Can Prepare 


Nice marinade curry


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To escape monotony, it is interesting to bet on new, unusual flavors in the Mediterranean diet.

Delightful marinated curry spices and seasoned with sesame, or other seeds can be a dish out of the ordinary and preserve the lightness that we seek.


Seafood and fish skewers


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Seafood skewers make an important contribution to omega-three and protein.

The Mediterranean menu offers a series of protein-based dinners (without vegetables or other foods with carbohydrates) to lose weight during the first weeks of the diet.

A few fish and seafood skewers, seasoned with spices, lemon or garlic, and parsley, can be an excellent option to escape boredom.


Chicken stuffed with asparagus, spinach, and beaten cheese



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Chicken stuffed with vegetables and beaten cheese is another of the Mediterranean diet dishes.

In addition, it is a healthy and delicious way to escape the typical grilled steak.

You only have to make the grilled chicken and roll it over the vegetables and cheese to cook it.

Five minutes in the oven, and you will have a tasty and healthy meal.


Salmon with papillote


Salmon with papillote

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Salmon is an essential food in the Mediterranean diet.

It is low in calories and provides significant portions of omega 3, protein, vitamins, and minerals.

Salmon is usually one of the most recurring foods in any diet.

It has properties, it is very rich in fatty acids, and its flavor is exquisite.

A delicious and light meal served on a base of zucchini, green asparagus, and leeks don’t forget to add white wine.


Fresh green bean salad


Fresh green bean salad

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One more problem that we usually find in a diet to lose weight is the lack of ideas to cook the vegetables in a tasty way.

This salad is ideal for taking to work or to eat outside. Natural tuna, turkey breast, and boiled white eggs will provide the protein we need.

Now let’s review how this healthy and delicious diet is essential to keep good intestinal health.


Increasing good microbiome: essential for our good health

Ok, before getting into the Mediterranean diet benefits for our gut health, let’s review what it means for our body to have a gut microbiome.

The gut microbiome is an involved community of trillions of microbes that live semi-permanently in the intestines.

These microbes have co-evolved with humans and other animals to break down dietary ingredients such as inulin, arabinoxylan, and resistant starch, that the person can’t digest.

They also help prevent disease-causing bacteria from growing.

However, let’s point out that gut microbiome is extremely sensitive and can affect many things:

  • Diet.
  • Medications.
  • Genetics.
  • Conditions like inflammatory bowel disease and irritable bowel syndrome.

As you can see, the gut microbiome plays a crucial role in our health, it can be susceptible to changes, but it also helps to:

  • Control digestion.
  • It benefits our immune system and many other aspects of health.
  •  An imbalance of unhealthy and healthy microbes in the intestines may contribute to weight gain, high blood sugar, high cholesterol, and other disorders.
  • It is linked to healthy aging in older adults. 
  • Prevents disease-causing bacteria from growing linked to behavioral changes, including anxiety and depression.

Now that we know about the benefits of having a good microbiome, let’s review how the Mediterranean diet maintains proper levels of the gut microbiome.


Mediterranean Health Improves Our Gut Health


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The Mediterranean diet is precisely correlated with high levels of friendly intestinal bacteria that aid in the biosynthesis of essential nutrients and short-chain fatty acids.

Studies have found that eating a Mediterranean diet causes microbiome changes linked to cognitive function and memory improvements, immunity, and bone strength.

A study found that participants who followed the Mediterranean diet had a significant change in their microbiome diversity, the diet-positive microbes increased on the Mediterranean diet, and diet-negative microbes were reduced while following the diet.

These diet-positive microbes were linked with: 

  • Less weakness.
  • Lower inflammation in the body.
  • Higher levels of cognitive function.

Now that you know all the benefits a Mediterranean diet can provide to your health and even your figure, it’s time for you to adopt this diet, combined with good habits like doing daily exercise and getting good sleeping hours. Your life quality can have positive changes.


The Mediterranean Diet’s Health Advantages for your Teeth


Young woman eating salad in a cafe


A healthy menu makes a big difference to your mouth. Eating the Mediterranean diet is an excellent, scientifically-proven alternative for a healthier mouth, mind, and body. 

A research published during 2014 by the British Journal of Cancer found that a Mediterranean menu rich in vegetables, fruits, legumes, nuts, whole-grain bread and pasta, olive oil, and fish, can significantly lower the risk of developing mouth cancer.

Eating all these foods also has a link with reducing gum inflammation and diseases.

Remember that a healthy diet can improve your oral health too.

Dr. Cirenia Aparicio
Dr. Cirenia Aparicio
Dr. Cirenia Aparicio Miranda is our dentist in Tijuana and is hands down the best Mexico dentist. Distinguished by being one of the few members of the American Academy of Cosmetic Dentistry, Dr. Aparicio Miranda ́s work is synonymous with excellence and quality. She is a Mexico dentist accredited by the AACD and U.S. licensed dentist. With over 20 years of experience in the field of dentistry, Dr. Aparicio Miranda has changed the lives of thousands through her devotion to Dentistry and tender care.

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