ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Health Benefits of Mediterranean Cuisine

Updated on September 17, 2014
Chick peas - an antioxidant high in fiber, protein and essential vitamins and minerals
Chick peas - an antioxidant high in fiber, protein and essential vitamins and minerals

Mediterranean cuisine is delicious, visually appealing and more importantly, for those who are conscious of their diet, the cuisine has proved to be very healthy. Nourishing in quality and wholesome in quantity, Mediterranean diet makes for a great meal. Food items like seeds and nuts, olive oil, vegetables, fresh fruits and whole grain breads from the areas surrounding the Mediterranean Sea such as Turkey, Spain, Greece and Southern Italy comprise the appetizing cuisine.

Why is the Mediterranean Diet Healthy?

The diet combines some of the most nutritious fresh foods you can get and protects you from all kinds of ailments like heart disease, diabetes and obesity to name a few. Here is a look at some of the staple foods and their benefits.

Olive oil, being the biggest staple in the diet, contains monounsaturated fats, which fight disease and inflammation at a cellular level. Since it is used in nearly every dish, it is believed that the low heart disease rates in the Mediterranean region can be attributed to the same.

Hazelnut trees like other nut trees are quite common in Italy. Filled with heart-friendly fats, they're an excellent source of vitamin E and protein. Nuts are very high in Arginine which is an amino acid that supports blood flow and healthy blood vessels.

Chickpeas provide your body with zinc, calcium and iron along with quality protein. Being fibrous in nature they also help in prevention of heart diseases, cardiac arrests and colon cancer.

Broccoli Rabe provides plenty of potassium, calcium, fiber and cancer fighting agents. While the minerals help your body function at its best, the fiber slows down the digestion hence avoiding fluctuations in insulin levels in the blood and reducing obesity and chances of type2 diabetes.

Couscous is embedded into the tradition of the Mediterranean diets. Combined with unrefined pasta, bread or barley it lowers the glycemic index making the body digest it slowly, helping you stay full longer whilst keeping check on your blood sugar levels. Retention of vitamin E, magnesium and antioxidants via Mediterranean cuisine helps protect you against chronic diseases and diabetes.

Peppers are rich in vitamins C, K and A. Used fresh, or grounded after being dried they add a zest of color to the cuisine and are very protective against Macular degeneration which is the loss of vision experienced by people due to age. They also have anti viral properties.
Shrimps and other seafood is another staple food product owing to the closeness of the region to the sea. Loaded with omega 3 fatty acids and variants of protein, they help against muscular degeneration.

How to Adopt the Mediterranean Diet

Adopting the flair of the Mediterranean style requires smart but simple food choices. You do not necessarily have to be in or around the Mediterranean region to enjoy their cuisine. With globalization, most of their delicacies are available across the world and you could indulge from wherever you are. Low fat dairy products, whole grain breads, starches, nuts, fish and vegetables along with servings of canola or olive oil can be used in combinations to make soups, grilled preparations, pastas and salads. This will not only take care of your health but also satiate your taste buds.

© 2013 Juana


    0 of 8192 characters used
    Post Comment

    No comments yet.


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
    ClickscoThis is a data management platform studying reader behavior (Privacy Policy)