Ticker

6/recent/ticker-posts

Five dishes of the Mediterranean diet support health and decorate the table

 Five dishes of the Mediterranean diet support health and decorate the table

Five dishes of the Mediterranean diet support health and decorate the table
Five dishes of the Mediterranean diet support health and decorate the table



Five dishes of the Mediterranean diet on your table support your health and boost immunity ...


The Mediterranean diet is a widely used way of eating with many health benefits.


This includes a reduced risk of heart disease, high blood pressure, cancer, type 2 diabetes, neurodegenerative disease, depression, arthritis, obesity and infertility.


This diet is rich in plant foods, including fruits, vegetables, grains, legumes, and nuts, plus an emphasis on fish from meat.


Mediterranean side dishes (or dishes from the Mediterranean diet) are a great way to incorporate this diet into your meals.


Eating delicious and healthy food at the same time?

Many people ask themselves how can we eat delicious and healthy food at the same time?

Nutritionists suggest a great way to do this by following the “Mediterranean diet” in eating.

According to Sharon Palmer, author, speaker, and blogger, the Mediterranean diet includes more seasonal fruits and vegetables, healthy fats, and less red meat.

And a moderate amount of animal protein, more grains and seeds, and reduced use of processed foods and sweets.
A wide range of research has been conducted linking this diet to multiple health benefits.

This includes reducing the risk of heart disease, high blood pressure, cancer, type 2 diabetes, neurological disease, depression, arthritis, obesity and fertility.

Nutrition expert and author Sherine Gigwig, who teaches at the University of Bridgeport in Connecticut, said:

The Mediterranean Diet is a very balanced and healthy diet. She adds that there are no groups of foods that we need to eliminate from this diet, they are all balanced and have amazing health benefits.
And now here is a set of dishes from the Mediterranean diet:

1- Chickpeas:

Five dishes of the Mediterranean diet support health and decorate the table
Five dishes of the Mediterranean diet support health and decorate the table


While it is often eaten as an appetizer, hummus can also be a good side dish.

Chickpeas as a main ingredient:

 Hummus is rich in nutrients and fiber, and olive oil on top increases its richness in healthy fats.

ResearchTrusted Source states that people who eat chickpeas get a lot of nutrients, including vitamins A, C, and E, folate, iron, potassium, magnesium, polyunsaturated fatty acids, and fiber.

Research also indicates that eating chickpeas may help people better control blood sugar and insulin, as well as help them avoid weight gain.

It may also have a positive effect on heart health.

Of course, olive oil is rich in monounsaturated fatty acids.

These fatty acids may reduce the risk of heart disease.

By limiting whole and low-density lipoprotein, or "bad" cholesterol.

It also helps improve the way blood vessels work.

Some research also suggests that it can help people with type 2 diabetes by improving blood sugar and insulin levels.

2- Greek Salade:
Five dishes of the Mediterranean diet support health and decorate the table
Five dishes of the Mediterranean diet support health and decorate the table


Tomatoes, peppers, olives, feta cheese and olive oil, this dish is packed with nutrients and fiber too.

Tomatoes contain many important compounds related to human health, including lycopene, beta-carotene, lutein, vitamins E and C, folate, flavonoids, and phenolic acids.

Among the many health benefits associated with tomatoes are a reduced risk of infection, cancer, and diseases such as heart disease, high blood pressure, diabetes, and obesity.

Paprika (or capsicum) is a good source of vitamins A and C.

These vitamins are important to health because they contain antioxidants in high amounts.

When the body uses oxygen, it produces free radicals. Free radicals can cause damage to cells.

This can lead to health problems such as arthritis, heart disease and cancer.

Antioxidants restore free radicals to normal, which helps prevent these diseases.

“Feta cheese is a good source of calcium.”

Calcium is essential for many functions in our bodies, helps build strong bones, plays a role in blood clotting and is essential for muscle contractions, including the heartbeat.

Olive and olive oil contain heart-healthy monounsaturated fatty acids.

And talking about the benefits of olive oil alone needs several articles.

3. Grilled vegetables:

Five dishes of the Mediterranean diet support health and decorate the table
Five dishes of the Mediterranean diet support health and decorate the table


“One of the main things about the Mediterranean diet is that it involves using a lot of seasonal vegetables.”


If we look around at all in season vegetables - squash, Brussels sprouts, and all root vegetables - and make them the centerpiece of side dishes, then we combine them with healthy fats, like olive oil, nuts, herbs and spices.

Vegetables like eggplant, zucchini, tomatoes, paprika, and garlic are also very good options. It's low in calories and loaded with vitamins, minerals, and fiber.

The nutritional content will vary depending on the vegetables we choose in general.

However, vegetables do have excellent nutritional benefits:


  • It is low in fat and calories.
  • Does not contain cholesterol.
  •   Rich in nutrients like potassium, folic acid (folic acid), vitamin A, and vitamin C.
  •   Rich in fiber.
Among the many health benefits of the vegetable is that it appears to be protective against heart disease and cancer as well.

Preparing vegetables with olive oil and nuts will give us monounsaturated and omega-3 fatty acids, which are also very excellent for heart health.

Spinach in rice:

Five dishes of the Mediterranean diet support health and decorate the table
Five dishes of the Mediterranean diet support health and decorate the table


Another key part of the Mediterranean diet is to make use of whole grains and seeds.

"We have to always look for a way to include more side dishes made with grains, such as quinoa, farro, brown rice, beans, lentils and dried peas."

Has any of you tried the spanakorizo ​​dish ??

This Greek dish, with rice and spinach, is budget-friendly and includes both healthy whole grains (when prepared with brown rice) and green leafy vegetables.

According to the University of Pittsburgh Medical Center, brown rice is a good source of minerals such as selenium and magnesium.

Selenium plays a role in thyroid hormone production, antioxidant production, and immunity.

Magnesium also helps prevent muscle contraction and bone development.

Research suggests that increasing your consumption of whole grains like brown rice might reduce blood cholesterol as well.

It may also reduce the risk of stroke, heart disease and diabetes, and may improve gut health as well.

Spinach is a good source of Vitamin K, which is important due to the role it plays in blood clotting.

It also contains important minerals such as iron, potassium and manganese, which help the body make red blood cells that carry oxygen and help regulate brain and nerve functions.

Grilled fruits with Greek yogurt:

Five dishes of the Mediterranean diet support health and decorate the table
Five dishes of the Mediterranean diet support health and decorate the table


Serving desserts rich with fresh and seasonal fruits such as apples and pears is a great way to make your "your own" or "your guests" meal distinctive and healthy.

One simple way to add fruits to our meal without eating a lot of sugar is to roast or grill them a little.

Roasting roasts the fruit's natural sugars, turning it into a thick, sweet syrup.

You can also add a small amount of sugar or honey, as well as various herbs and spices, to bring out the natural sweetness of the fruit.
  • Fruits have a very good metabolism:
  • They are naturally low in fat, sodium, and calories.
  • None of them contain cholesterol.
  • They contain several often-consumed nutrients, such as potassium, fiber, vitamin C, and folate (folic acid).
  • It is rich in fiber.
Fruits can provide many benefits, including:
  • Healthy blood pressure
  • Reducing cholesterol in the blood
  • Activate and support healthy bowel function
  • Reducing the risk of heart attack and stroke
  • Reducing the risk of cancer
Nuts are a great way to add some healthy omega-3 fatty acids to your desserts.

You may also want to add some creamy yogurt to our roasted fruits to get a more delicious and nutritious look to your meal.

Yogurt is rich in calcium, phosphorous and B vitamins. It is also a good source of probiotics.

Probiotics support gut health and may play a role in helping some conditions, such as obesity, type 2 diabetes, irritable bowel syndrome, and some chronic inflammatory conditions such as Crohn's disease, ulcerative colitis and rheumatoid arthritis.

Post a Comment

0 Comments