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The Mediterranean diet is a modern nutritional recommendation inspired by the traditional dietary patterns of poor coastal regions of southern Italy, Crete, and coastal Greece in the 1960s.[1][2] Despite its name, this diet is not typical of all Mediterranean cuisine. In Northern Italy, for instance, lard and butter are commonly used in cooking, and olive oil is reserved for dressing salads and cooked vegetables.[3] In North Africa wine is traditionally avoided by Muslims. In both North Africa and the Levant, along with olive oil, sheep's tail fat and rendered butter (samna) are traditional staple fats.[4] The most commonly-understood version of the Mediterranean diet was presented by Dr Walter Willett of Harvard University's School of Public Health in the mid-1990s.[5] Based on "food patterns typical of Crete, much of the rest of Greece, and southern Italy in the early 1960s", this diet, in addition to "regular physical activity," emphasizes "abundant plant foods, fresh fruit as the typical daily dessert, olive oil as the principal source of fat, dairy products (principally cheese and yogurt), and fish and poultry consumed in low to moderate amounts, zero to four eggs consumed weekly, red meat consumed in low amounts, and wine consumed in low to moderate amounts". Total fat in this diet is 25% to 35% of calories, with saturated fat at 8% or less of calories.[6] The principal aspects of this diet include high olive oil consumption, high consumption of legumes, high consumption of unrefined cereals, high consumption of fruits, high consumption of vegetables, moderate consumption of dairy products (mostly as cheese and yogurt), moderate to high consumption of fish, low consumption of meat and meat products, and moderate wine consumption[7]. More than any other food ingredient, olive oil represents the Mediterranean diet. Olive oil confers excellent flavor and mouthfeel to all foods on which it is used. Olive oil is also nutritious and contains a very high level of monounsaturated fats, most notably oleic acid. Epidemiological studies suggests that a higher proportion of monounsaturated fats in the diet is linked to a reduction in coronary heart disease risk.[8] There is also considerable clinical data to show that antioxidants in olive oil can provide additional heart health benefits such as positive cholesterol regulation and LDL cholesterol reduction, and that it exerts additional anti-inflammatory and anti-hypertensive effects in humans.[9] A diet rich in salads was promoted in England during the early Renaissance period by Giacomo Castelvetro in A Brief Account of the Fruits, Herbs and Vegetables of Italy.[10] He attempted, without success, to convince the English to eat more fruits and vegetables. Although it was first publicized in 1945 by the American doctor Ancel Keys stationed in Salerno, Italy, the Mediterranean diet failed to gain widespread recognition until the 1990s. It is based on what from the point of view of mainstream nutrition is considered a paradox: that although the people living in Mediterranean countries tend to consume relatively high amounts of fat, they have far lower rates of cardiovascular disease than in countries like the United States, where similar levels of fat consumption are found. A parallel phenomenon is known as the French Paradox.[11] The diet is often cited as beneficial for being low in saturated fat and high in monounsaturated fat and dietary fiber.[citation needed] One of the main explanations is thought to be the health effects of olive oil included in the Mediterranean diet. The Mediterranean diet is high in salt content.[12] Foods such as olives, salt-cured cheeses, anchovies, capers, salted fish roe, and salads dressed with olive oil all contain high levels of salt. Salt is particularly important for salads dressed with virgin olive oil, because[citation needed] the antioxidants it contains are slightly bitter. A study published in Archives of General Psychiatry shows that people who followed the Mediterranean diet, an eating regimen that is rich in fruits, vegetables, whole grains, fish, and nuts, were less likely to develop depression.[13] In addition, the consumption of red wine is considered a possible factor, as it contains flavonoids with powerful antioxidant properties[14]. Mireille Guiliano, author of the #1 bestseller French Women Don't Get Fat, credits the health effects of the Mediterranean diet to factors such as small portions, daily exercise, and the emphasis on freshness, balance, and pleasure in food.[15] Dietary factors may be only part of the reason for the health benefits enjoyed by these cultures. Genetics, lifestyle (notably heavy physical labor), and environment may also be involved.[citation needed] In industrialized countries, about 75% of deaths in persons older than the age of 65 are now from cardiovascular diseases and cancer. However, a 10 year study published in the Journal of American Medicine found that adherence to a Mediterranean diet and healthful lifestyle was associated with more than a 50% lowering of early death rates.[16] The putative benefits of the Mediterranean diet for cardiovascular health are primarily correlative in nature; while they reflect a very real disparity in the geographic incidence of heart disease, identifying the causal determinant of this disparity has proven difficult. The most popular dietary candidate, olive oil, has been undermined by a body of experimental evidence that diets enriched in monounsaturated fats such as olive oil are not atheroprotective when compared to diets enriched in either polyunsaturated or even saturated fats.[17] [18] A recently emerging alternative hypothesis to the Mediterranean diet is that differential exposure to solar ultraviolet radiation accounts for the disparity in cardiovascular health between residents of Mediterranean and more northerly countries. The proposed mechanism is solar UVB-induced synthesis of Vitamin D in the oils of the skin, which has been observed to reduce the incidence of coronary heart disease, and which rapidly diminishes with increasing latitude. [19] Interestingly, residents of the Mediterranean are also observed to have very low rates of skin cancer (which is widely believed to be caused by over-exposure to solar UV radiation); incidence of melanomas in the Mediterranean countries is lower than in Northern Europe and significantly lower than in other tropical countries such as Australia and New Zealand. It's been hypothesized that some components of the Mediterranean diet may provide protection against skin cancer. The Seven Countries Study[20] found that Cretan men had exceptionally low death rates from heart disease, despite moderate to high intake of fat. The Cretan diet is similar to other traditional Mediterranean diets, consisting mostly of olive oil, bread, abundant fruit and vegetables, fish, and a moderate amount of dairy foods and wine. The Lyon Diet Heart Study[21] set out to mimic the Cretan diet, but adopted a pragmatic approach. Realizing that some of the people in the study (all of whom had survived a first heart attack) would be reluctant to move from butter to olive oil, they used a margarine based on rapeseed (canola) oil. The dietary change also included 20% increases in vitamin C rich fruit and bread and decreases in processed and red meat. On this diet, mortality from all causes was reduced by 70%. This study was so successful that the ethics committee decided to stop the study prematurely so that the results of the study could be made available to the public immediately.[22] According to a study published in the British Medical Journal (May 29, 2008), the traditional Mediterranean diet provides substantial protection against type 2 diabetes.[23] The study involved over 13 000 graduates from the University of Navarra in Spain with no history of diabetes, who were recruited between December 1999 and November 2007, and whose dietary habits and health were subsequently tracked. Participants initially completed a 136-item food frequency questionnaire designed to measure the entire diet. The questionnaire also included questions on the use of fats and oils, cooking methods and dietary supplements. Every two years participants were sent follow-up questionnaires on diet, lifestyle, risk factors, and medical conditions. New cases of diabetes were confirmed through medical reports. During the follow-up period (median 4.4 years) the researchers from the University of Navarra found that participants who stuck closely to the diet had a lower risk of diabetes. A high adherence to the diet was associated with an 83% relative reduction in the risk of developing diabetes.[24] A study published in The New England Journal of Medicine (July 17, 2008) examined the effects of three diets: low-carb, low-fat, and Mediterranean. The study involved 322 participants and lasted for 2 years. The low-carb and Mediterranean diet resulted in the greatest weight loss, 12 lbs and 10 lbs, respectively. The low-fat diet resulted in a loss of 7 lbs. One caveat of the study is that 86% of the study participants were men. The low-carb and Mediterranean diets produced similar amounts of weight loss in the overall study results and in the men. In the remaining participants who were women, the Mediterranean diet produced 3.8 kg (8.4 lbs) more weight loss on average than the low-carb diet.[25] A meta-analysis published in the British Medical Journal (September 12, 2008) showed that following strictly the Mediterranean diet reduced the risk of dying from cancer and cardiovascular disease as well as the risk of developing Parkinson's and Alzheimer's disease. The results report 9%, 9%, and 6% reduction in overall, cardiovascular, and cancer mortality respectively. Additionally a 13% reduction in incidence of Parkinson's and Alzheimer's diseases is to be expected provided strict adherence to the diet is observed.[26] As well, a 2007 study found that adherence to the Mediterranean diet (MeDi) may affect not only risk for Alzheimer disease (AD) but also subsequent disease course: Higher adherence to the MeDi is associated with lower mortality in AD. The gradual reduction in mortality risk for higher MeDi adherence tertiles suggests a possible dose-response effect[27]. A study published in the British Medical Journal (June 23, 2009) showed some components of the Mediterranean diet, such as high vegetable consumption and low meat and meat product consumption, are more significantly associated with low risk of mortality than other components, such as cereal consumption and fish consumption. As part of the European Prospective Investigation into Cancer and Nutrition study, researchers followed more than 23,000 Greek men and women for 8.5 years to see how various aspects of a Mediterranean diet affect mortality. Moderate alcohol consumption, high fruit and nut consumption, and high legume consumption were also associated with lower risk of mortality.[28] Another recent study (reported on in the news in February 2010) found that the diet may help keep the brain healthy by reducing the frequency of the mini-strokes that can contribute to mental decline.[29] Mediterranean diet (uncountable)
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Maslinovo ulje Maslinovo ulje u službi zdravlja Nutricionisti će se složiti: maslinovo ulje je kralj među uljima. Pri tome se, naravno, misli na ekstra djevičansko maslinovo ulje koje se dobiva jednostavnim prešanjem i filtriranjem zdravih maslina pri čemu sadržaj blagotvornih sastojaka ostaje maksimalno očuvan. Nutricionistički gledano, ekstra djevičansko maslinovo ulje je dragocjena namirnica bogata klorofilom i karotenoidima koji mu uz karakterističnu boju osiguravaju i antioksidativna svojstva te sprečavaju užegnuće ulja. Antioksidativnu aktivnost potencira i vitamin E koje se u maslinovom ulju nalazi u najiskoristivijem obliku te fenoli i polifenoli. Maslinovo ulje svoj blagotvoran učinak na zdravlje duguje i povoljnom profilu masnih kiselina koje sadrži. Najveći dio čini jednostruko nezasićena oleinska kiselina djelom zaslužna za njegovu laku probavljivost. Nadalje, maslinovo ulje sadrži i zasićene masne kiseline poput palmitinske i stearinske kiseline, ali i dragocjene višestruko nezasićene: linolnu i linolensku kiselinu. Ističe se maslinovo ulje i drugim vrijednim tvarima od kojih posebno valja izvojiti biljni sterol beta-sitosterol koji se pokazao dobrim saveznikom u sniženju povišene razine kolesterola. Blagotvorni učinak maslinovog ulja Lijekovita svojstva maslinovog ulja su dobro dokumentirana u znanstvenoj literaturi. Unos ove drevne namirnice pruža zaštitu od kroničnih degenerativnih bolesti i povezuje se sa smanjenim rizikom od bolesti srca, prevencijom karcinoma te snaženjem imunološkog sustava. Također, pripisuju mu se i protuupalna svojstva te zaštitni učinak na želučanu sluznicu. Maslinovo ulje štiti od kroničnih degenerativnih bolesti U mnogim se dijelovima svijeta visok unos masti povezuje sa razvitkom degenerativnih bolesti poput ateroskleroze, dijebetesa, astme, karcinoma debelog crijeva i artritisa. Isto ne vrijedi za području Mediterana, unatoč visokom unosu masti njegovih stanovnika. Naime, glavni izvor masti u mediteranskoj prehrani čini maslinovo ulje čiji redoviti unos pridonosi dugovječnosti i smanjenom pobolu od degenerativnih bolesti. U prilog tome govori i studija objavljena u časopisu British Journal of Nutrition. U studiji je sudjelovalo 5 611 osoba starijih od 69 godina. Ispitanici koji su slijedili mediteranski režim prehrane što je podrazumijevalo visok unos maslinovog ulja, svježeg povrća, juha i mesa piletine su imali znatno manji rizik od smrtnosti. Rezultati su naveli znanstvenike na zaključak da mediteranska prehrana čiji važan dio čini maslinovo ulje pridonosi dugovječnosti i zaštiti od bolesti. Maslinovo ulje i zdravlje kardiovaskularnog sustava Zbog visokog sadržaja oleinske kiseline i snažnih antioksidansa, maslinovo ulje štiti tzv. dobar HDL kolesterol, a smanjuje udio lošeg LDL kolesterola. Znanstvenici s Odjela za hranu i nutricionizam, Sveučilišta u Barceloni te s Odjela za lipide i kardiovaskularnu epidemiologiju mjerili su utjecaj oleinske kiseline i antioksidansa na LDL kolesterol nakon naglog i kratkotrajnog konzumiranja ekstra djevičanskog maslinovog ulja. Istraživači su otkrili da oleinska kiselina i antioksidansi čuvaju LDL kolesterol od oksidacije sprečavajući na taj način razvoj ateroskleroze. Maslinovo ulje regulira krvni tlak Znanstvenici sa Sveučilišta u Ateni su se pozabavili pitanjem da li mediteranska prehrana ili samo maslinovo ulje povoljno utječe na povišeni krvni tlak. Rezulati su pokazali da iako mediteranska prehrana u cjelini snizuje povišeni tlak, zasluge za povoljno djelovanje najviše pripadaju maslinovom ulju. Čak i umjereno konzumiranje maslinovog ulja, uspješno smanjuje krvni tlak, pokazuje nedavno provedeno istraživanje na stotinjak zdravih muškaraca iz mediteranskih (Italija i Španjolska) i ne-mediteranskih zemalja (Njemačka, Finska i Danska). Ispitanici su dnevno konzumirali po 25 mL maslinovog ulja. Zanimljivo je da su izraženije povećanje razine oleinske kiseline u krvi i smanjenje krvnog tlaka bili izraženiji kod osoba nenaviknutih na mediteransku prehranu (Nijemci, Danci i Finci). Maslinovo ulje i prevencija karcinoma Brojne su studije ukazale da unos maslinovog ulja štiti od raznih vrsta karcinoma, poglavito karcinoma dojke i debelog crijeva. Rezultati dvogodišnje studije u kojoj je sudjelovalo 755 žena sa Kanarskog otočja otkriva da unos ulja bogatih jednostuko nezasićenim msnim kiselinama poput oleinske kiseline iz maslinovog ulja štiti od karcinoma dojke. Ispitanice koje su unosile najviše jednostruko nezasićenih masnih kiselina imale su za čak 48 % manji rizik od razvoja karcinoma dojke u usporedbi sa ženama čiji je unos tih kiselina bio najmanji. Nadalje, rezultati studija provedeni u 28 zemalja na četiri kontinenta ukazuju da se 76 % varijacija incidencije karcinoma kolorektuma između zemalja može objasniti s tri značajna prehrambena čimbenika: unosom mesa, ribe i maslinovog ulja. Pokazalo se da je konzumacija maslinovog ulja u negativnoj korelaciji s incidencijom karcinoma kolorektuma. Maslinovo ulje uravnotežuje razinu šećera u krvi Vjeruje se da maslinovo ulje ima povoljan učinak na razinu šećera u krvi. Naime, istraživanje na dijabetičarima otkrivaju da obroci koji sadrže nešto maslinovog ulja bolje djeluju na razinu šećera u krvi od zdravih obroka s niskim udjelom masti. Dodatno, kada su znansvenici osobama s dijabetesom tipa 2 davali ili prehranu bogatu ugljikohidratima ili prehranu bogatu zasićenim mastima ili mediteransku prehranu s obiljem maslinovog ulja, prehrana koja je sadržavala maslinovo ulje je poboljšala osjetljivost na inzulin. Maslinovo ulje kao zaštita od peptičkog ulkusa Polifenoli u maslinovom ulju mogu spriječiti infekciju bakterijom Helicobacter pylori za koju se vjeruje da je uzročnik milijuna slučajeva gastritisa i ulkusa želuca dijagnosticiranih svake godine. Novo istraživanje koje su proveli španjolski istraživači, izvještava da, u in vitro stimuliranim uvjetima, ekstra djevičansko ulje bogato polifenolima, polučuje protubakterijsko djelovanje protiv devet vrsta bakterija Helicobacter pylori. Istraživanjem je utvrđeno da fenolne komponente maslinovog ulja satima ostaju nepromijenjene i stabilne u kiselom okruženju želuca, štoviše, više od polovice fenolnih komponenata može difundirati u vodenu fazu želučanih sokova gdje čak i polučuje najsnažniju anti - H. Pylori aktivnost. Protuupalno djelovanje maslinovog ulja Redovito konzumiranje maslinovog ulja smanjuje rizik oboljevanja od astme i reumatoidnog artritisa. Znanstvenici vjeruju da oleinska kiselina sprečava nastanak upalnih spojeva, a tome znatno pripomažu i antioksidanski sadržani u ulju. Znanstvena istraživanja novijeg datuma ukazala su da svježe ekstra djevičansko maslinovo ulje sadrži i kemijski spoj oleokantal koji djeluje poput lijekova za ublažavanja boli. Oleokantal je prirodno protuupalno sredstvo, a ima snagu i karakteristike koje u velikoj mjeri odgovaraju popularnim lijekovima protiv boli. Dnevni unos 50 grama maslinovog ulja odgovara desetini doze lijeka protiv boli preporučene odraslim osobama. 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