Food: The Secret About Mediterranean Food

Food Shopping
Articles
Seafood Articles

Cheeses
Chocolates, & Candy
Coffee & Tea
Desserts
Fruit
Gift Baskets
International Foods
Meats
Nuts
Seafood
Specialty Foods
Complete List
Home

Article List
Directory
Resources

Articles/Resources:
Beans
Breakfast
Budget
Cheese
Chinese
Comfort Foods
Dessert
Diet
Eating Habits
Everything Food
Fast Food
Food Gifts
Food History
Food Shopping
Food Traditions
Foods and Events
Foods and Holidays
Foods and Places
French
Fruits
Gift Baskets
Healthy Foods
Italian
Lunch
Mexican
Recipes
Restaurants
Treats
Vegetables

Archives:
March 2005
April 2005
May 2005
June 2005
July 2005
August 2005
September 2005
October 2005
November 2005
December 2005
January 2006
February 2006
March 2006
April 2006
May 2006
June 2006
July 2006
August 2006
September 2006
October 2006
November 2006

Have New Articles E-Mailed To You!

The Secret About Mediterranean Food
Friday, November 03, 2006

When I hear the word Mediterranean the first thing that comes to my mind is the deep blue Mediterranean sea and all the magnificent countries surrounding it; Portugal, Italy, Greece, Spain, Morocco, Malta, Egypt, Lebanon and Israel. These countries are rich in culture and tradition but their true specialty lies in the food they eat. Today Mediterranean food has received recognition internationally due to its wonderful benefit of increasing the life span of humans and protecting them from chronic diseases such as heart problem and cancer.

Although the Mediterranean Sea is vast and spans across these different countries, when it comes to the food they consume, they all share some common characteristics that makes Mediterranean food so unique and exotic. The secret is that the diet mainly consists of grain, fresh fruits and vegetables, cheese, yogurt, olive oil and legumes. Seafood, poultry and eggs are eaten on a weekly basis, while red meat is consumed on a monthly basis. The fact that very less red meat is consumed is one major difference between this diet and the American diet.

Fresh fruits and vegetables together with grains like couscous, bulgur and barley are high on antioxidants and are an excellent source of vitamins and minerals. Antioxidants prevent oxidation and protect the body from free radical thus boosting the immune system and avoiding cancer and heart diseases. The vegetables are usually cooked with large amounts of onions and garlic that will help lower blood pressure and fight infections. Grilled vegetables that are brushed with olive oil are one of the common Mediterranean dishes. It is important to note that the vegetables was not fried but grilled.

Since the Mediterranean inhabitants live so close to the sea they can obtain fresh supply of fish and a variety of seafood. Seafood contains important nutrient Omega-3 fatty acid that is a polyunsaturated fatty acid is essential to the body as it can only be obtained through the consumption of food. Omega-3 fatty acid reduces the risk of heart disease
by preventing the formation of blood clots in the arteries.

Almost all the Mediterranean dishes contain chunks of feta cheese sprinkled over it. The feta cheese is made out of goat milk and is known as the soft creamy cheese of Greece. It provides calcium, zinc, riboflavin and vitamin B12 that helps strengthen the bones and teeth while boosting the immune system at the same time. Feta cheese has smaller amount of fat compared to the other types of cheese.

Nuts are another feature in Mediterranean food. Nuts are rich in fiber, vitamin E and fat. The fat contained in nuts is monounsaturated fat that helps remove LDL, which is labeled as the bad cholesterol from the blood. Nuts like walnut and almonds are high on protein and fat, that helps reduce the cholesterol level in the blood. On an overall point of view nuts are high in protein containing certain nutrients that help relax the blood vessels in the body.

I have saved olive oil for last because it is included in all Mediterranean dishes making it the pinnacle of this healthy cuisine. It is the main source of fat in this diet that makes it so important as Mediterranean inhabitants derive their energy from this fat. Olive oil has monounsaturated fat that removes the harmful LDL cholesterol from the blood and retains HDL the beneficial cholesterol in the body. Therefore olive oil maintains a balanced ratio between the LDL and HDL cholesterol in the blood.

This is vital as cholesterol is still needed by the body to build cell membranes, nerve fiber covering, vitamin D and sex hormones. Since the body manufactures the cholesterol it needs, the cholesterol from the food cause there to be excessive cholesterol in the blood. This will lead to clogging of arteries causing heart diseases thus it is vital that the body has HDL cholesterol to carry out the LDL cholesterol. Thus olive oil is a wonderful tonic to prevent heart disease from occurring.

Olive oil is very stable as it is not tortured during the extraction process thus retaining its substance is left untouched. Its chemical structure will remain stable even when it is used for frying. It is also high on antioxidants preventing chronic disease such as cancer. Olive oil helps prevent ulcers, gastritis , urinary tract infection and bladder problems as it acts like a mild laxative. It strengthens the immune system, heals tissues internally and externally giving the skin a more healthy and supple look. It is also excellent supplement to aid in the healthy growth of infants and children. The olive oil alone has so many benefits to offer us and when combined with the other foods the Mediterranean diet becomes one mega diet that leads the way for us to obtain an ultimate healthy life.

Some other points that need to be noted about Mediterranean residents is that their diet reflects on their surroundings. Fresh fruit and vegetables are easily obtained as it is locally grown there and the seafood is derived from the sea that surrounds them. They also spend large amount of time preparing their meals. Even larger amount of time is spent to savor their food to ensure proper digestion and that appreciation is given to the food. This is to prevent snacking on junk food in between the meals. They also lead a life of leisure as they sleep often reducing daily stress.

Red wine is consumed on a daily basis up to 2 glasses a day. It contains antioxidants flavonoids that has an anti clogging effect on the blood and may prevent the oxidation of LDL cholesterol in the blood. They consume lesser amount of red meat compared to the American and Asian diet. Their food is usually grilled, charbroiled or boiled so lesser amount of oil is used in preparing the food. They start the food course slowly by eating soups first and eat the main dish later. Olive oil and nuts, which are high on monounsaturated fat, is mainly incorporated in the diet and they obtain their calories from this fat.

It is clear that there is usually a link between the diet and the lifestyle we lead. The fact that Mediterranean inhabitants have a longer life expectancy cannot be solely attributed to the food they consume as their lifestyle also plays a part. If you are a person who is quick tempered or get stressed over minor issues than even if you consume a good diet you will face health problems.
The secret about Mediterranean food not only lies in the olive oil they use but it is the people themselves and the way they live. You too can bring Mediterranean food to your home by starting on the simple dishes like Gazpacho a cold Spanish soup of tomatoes, cucumber, garlic and red onions, Golden Rice Pilaf which is rice cooked with olive oil and chicken broth and maybe sweets like Almond and Orange Torta. Make sure to eat as a family and take time to enjoy the food slowly the Mediterranean way.

11:26 AM Comments:
Post a Comment

<< Home