The medical community has continuously found a Mediterranean diet to be rich in health benefits. It’s been shown that people following this type of eating plan have less risk of type 2 diabetes. It’s also been cited that a diet of Mediterranean foods, along with a low carb diet, was more effective in weight loss than a low fat diet.
A Mediterranean diet, rich in fruits, whole grains, vegetables, beans, nuts and seeds, is filled with micronutrients, antioxidants, vitamins and minerals. It’s high fiber. The monounsaturated fats can be anti-inflammatory and fight disease on a cellular level.
Here are 6 healthy Mediterranean foods for women. Incorporating them into a smart eating plan will offer a range of health benefits.
- Low fat yogurt: Filled with probiotics, which inhibits pathogens and toxin producing bacteria. Potentially reduces irritable bowel syndrome and inflammatory digest tract disorder. Yogurt is effective in combating vaginal infections and stomach ulcers.
- Salmon, sardines, mackerel: Omega-3 fatty acids are vital to the health of cell membranes. They helps fight heart disease, stroke, hypertension and illnesses associated with lupus and rheumatoid arthritis.
- Beans: Considered a protein rich super food strong in protein and fiber. Lentils, in particular, have a proactive effect in breast cancer prevention. Legumes, such as peas, are said to fight cardiovascular disease.
- Watermelon, red navel oranges and grapefruit, tomatoes: These contain lycopene. It protects against prostate cancer. Recent research shows it may keep one looking younger, fighting UV exposure that damages skin.
- Berries: strawberries, blueberries, cranberries, etc. Their anti-cancer nutrients protect the body with anthocyans, which plays a role in cell repair. They maintain healthy vision and combat skin aging. High in vitamin C and folic acid, it’s essential to women in their child bearing years. Cranberries reduce the risk of urinary tract infections.
- Vitamin D low fat milk and orange juice: These liquids are instrumental in the fight against osteoporosis. They are also considered vital in reducing the possibility of everything from diabetes to multiple sclerosis, and tumors of the colon, breast, and ovary.
These foods are common parts of a Mediterranean diet. They have less sugar than processed foods. They contain ingredients that can be a key part in keeping hormone levels balanced and healthy, and clear sugar in the bloodstream.
A Mediterranean diet, along with regular physical activity, is crucial to a long and healthy life.
Written by E. F. He is a diet professional and writer. He blogs about the Mediterranean diet at Mediterranean Book.