The Benefits of the Mediterranean Diet

As you can see, the Mediterranean diet food pyramid is more elaborate instead of featuring only basic food types, with more segmentations and precise food groups emphasizing how often it should be eaten weekly instead of for a single meal. The concept of this diet has been extensively researched and has received widespread agreement on its potential benefits since it was first introduced at an international World Health Organization (WHO) meeting in 1995 by Ancel Keys [2].

The Benefits of the Mediterranean Diet

To support his hypothesis on how diet, lifestyle, and risk factors can affect health, Ancel Keys started a decades-long study spanning the globe called the Seven Countries Study. This is now known as the first epidemiological study on the subject, prompting hundreds, if not thousands, of studies associating the Mediterranean diet with various health conditions. Researchers have found several benefits of the Mediterranean diet, including;

Reducing the Risk of Metabolic Diseases

Metabolism is your body’s natural process of making energy from food [3]. Metabolic disorders happen when there are abnormal chemical reactions that disrupt your metabolism. An example of this is diabetes, a condition that prevents your insulin from regulating your blood sugar levels [4]. The Mediterranean diet’s plant-based and generous use of olive oil in cooking can improve your metabolic function. Incorporating unsaturated fatty acids from olive oil is particularly helpful to those with diabetes and high cholesterol [5].

Reducing the Risk of Cardiovascular Diseases

Cardiovascular diseases (CVD) are health issues affecting the heart and blood vessels. This condition, left untreated, can cause heart attacks and strokes, the world’s leading causes of death. In the US, heart attacks and strokes are still among the top five causes of death; heart attacks in the first place, strokes in fifth [6]. Examples of established CVD risk factors are;

• High blood pressure
• High blood cholesterol
• Prediabetes or diabetes
• Overweight or obesity
• Familial history of diseases

Reducing Inflammation and Boosting Immunity

Inflammation is the immune system’s natural response to injuries, allergies, and infections. There are two types of inflammation: acute and chronic inflammation. When your body experiences acute inflammation, it naturally responds to injury or infection. However, chronic inflammation can lead to harm and is associated with many chronic diseases [9]. The Mediterranean diet features various antioxidant-rich nutrients with anti-inflammatory properties [10]. Besides antioxidants, monounsaturated fatty acids (MUFAs), polyunsaturated fatty acids (PUFAs), and more are available in the Mediterranean diet. You can find these micronutrients in food like;

• Chard
• Broccoli
• Parsley
• Olives and olive oil
• Lentils
• Fish
• Avocado

Reducing the Risk of Dementia

Dementia is a decline in cognitive function often accompanying aging, including Alzheimer’s disease and other related disorders. In 2017, WHO recognized this condition as a public health priority, advocating increased awareness, research, and treatment innovations [13]. Several meta-analyses [14] [15] [16] [17] find that the Mediterranean diet can have a positive effect on cognitive function and may help reduce the risk of dementia. Researchers agree that this happens because of the extensive use of olive oil, vegetables, and fish in the dietary pattern.

Improving Sleep Quality

Sleep disorder is a condition that affects your sleep quality, timing, and the amount of sleep you experience at night. This might mean you have restless sleep, often wake up in the middle of the night, get less sleep, or all of these combined situations [18]. A normal adult should get around six to eight hours of undisturbed sleep every night, and any deviation will result in sleep deprivation. Consistently following the Mediterranean diet can improve sleep quality. Recent studies [19] [20] suggest that melatonin, magnesium, and amino acids found in the diet’s natural food contribute to this. Additionally, the anti-inflammatory properties of most foods in the diet also reduce neuroinflammation linked to sleep disorders.

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