What are the main components of the Mediterranean diet?

Table of contents:

What are the main components of the Mediterranean diet?
What are the main components of the Mediterranean diet?

The Mediterranean diet is the best way of eating for people trying to lose weightand lead a he althier cardiovascular lifestyle. A growing body of evidence shows that the Mediterranean diet reduces the risk of heart disease.

Research also shows that it is effective and in the prevention of cancer, Parkinson's diseaseand Alzheimer's disease.

People who follow a Mediterranean diet in their daily life are less likely to develop high blood pressure, high cholesterol or obesity.

What are the main components of the Mediterranean diet?

The most important products that make up the Mediterranean diet are fruits, vegetables, whole grains, protein-rich legumes, nuts, olive oil, fish, wine and red meat in moderation.

The beauty of the Mediterranean diet is that it is rich in flavor and is undoubtedly one of the he althiest in the world!

To learn to follow the Mediterranean diet, you need to know what the main elements of the Mediterranean diet are! Here's who they are:


Whole grains are the basis of most varieties of the Mediterranean diet, depending on the region. In North Africa, couscous is the most consumed food. It is rich in vegetarian protein and dietary fiber. It also contains thiamin, niacin, riboflavin, vitamin B-6 and folic acid.

These nutrients help maintain he althy red blood cells, prevent birth defects, and support overall body function.


Seafood is an essential component of Mediterranean cuisine. This is understandable, since the countries of the Mediterranean region have close access to the sea coast and its goods. Seafood is always fresh and readily available.

Shrimp is a rich source of antioxidants and anti-inflammatory substances.

Include more shellfish, fatty fish such as salmon, eel, sardines, mackerel and tuna in your menu to get closer to the Mediterranean diet. These types of fish are good for the cardiovascular system, rich in omega-3 fatty acids, vitamin D, protein and selenium.


Olives are a staple of the he althy Mediterranean diet. People who consume more olives tend to consume fewer calories overall.

Olives contain he althy monounsaturated fats that lower the risk of atherosclerosis and increase good cholesterol levels. Therefore, olives also help to regulate blood pressure.

Olives are a wonderful source of vitamin E, which neutralizes free radicals in the body and reduces the risk of cell aging and cancer.

Olive oil

is perhaps the most popular ingredient of Mediterranean cuisine. There is no person who does not know that he is a major part of her. It is good for the cardiovascular system, has anti-inflammatory and digestive he alth benefits.

Cold-pressed olive oil contains monounsaturated fats, which are the main component of olives. Therefore, it is good that the olive oil is extra virgin, that is, it has not undergone any processing that would spoil its qualities.


Chickpeas are rich in ballast substances. When eaten with grains and starchy foods, chickpeas provide super-he althy plant protein, manganese, folate, calcium, iron, and zinc.

Chickpeas, known in our country as chickpeas, are also rich in phytochemicals with antioxidant properties. Its regular consumption lowers bad cholesterol, lowers the glycemic index, which makes it great for losing weight.


In the Mediterranean diet, nuts are eaten as snacks and as an addition to many dishes, sauces and salads. We know that nuts contain many beneficial monounsaturated fats. They are also a good source of protein, fiber, vitamin E, folic acid, calcium and magnesium.

They also contain large amounts of arginine, an amino acid that helps strengthen blood vessels.

Blue tomatoes

Blue tomatoes are a powerful phytonutrient. They contain antioxidants that protect cells from free radicals. They are a good source of fiber, potassium and vegetable proteins.

Red wine

According to research, red wine and the antioxidants in it help the cardiovascular system a lot. They are also useful in the prevention of cancer, precisely because of their antioxidant properties.

Red wine reduces bad cholesterol, which prevents plaque build-up in blood vessels that increases the risk of heart attack and stroke.

Popular topic