Mediterranean Diet in Adult Life

The Mediterranean diet, especially the Greek version, which is characterized by an increased intake of fruits, vegetables, legumes, whole grains, nuts/seeds and olive oil, is an excellent dietary choice in adulthood. Among other things, it is rich in nutrients and offers numerous health benefits for adults, protecting against chronic diseases and improving overall health and well-being.

Over time, a plethora of epidemiological studies have investigated the beneficial effects of the Mediterranean diet on the risk of cardiovascular disease and mortality. One of the first studies to highlight the beneficial effects of the Mediterranean diet on heart health was the Seven Countries Study. Since then, many studies have highlighted the important contribution of the Mediterranean diet in the prevention of cardiovascular diseases such as myocardial infarction and stroke. This diet, through its high content of healthy fats, such as those found in olive oil and fish, helps, among other things, to reduce important risk factors such as blood cholesterol and blood pressure.

The Mediterranean diet appears to be protective against the development of type 2 diabetes and metabolic syndrome, and has been shown to help with better glycemic control. The potential positive effects of this dietary pattern are mainly due to the beneficial effects of the foods that make up the diet, such as the consumption of fruits, vegetables, minimally processed whole grain products and legumes, thus providing protection against chronic diseases associated with modern lifestyles. In addition, this balanced diet helps to maintain a healthy body weight, which further reduces the risk of obesity and a host of obesity-related diseases.

Increased adherence to the Mediterranean diet appears to be associated with a reduced risk of certain cancers. Studies show that foods rich in antioxidants and anti-inflammatory substances such as fruits and vegetables, olive oil, nuts/seeds and fish can offer strong protection against cancer. Although the effect of the Mediterranean diet on bone health has not been extensively studied, recent research seems to suggest that it may help reduce the risk of hip fractures.

In addition to the physical benefits, the Mediterranean diet appears to play an important role in mental health. Recent studies show that adherence to this dietary pattern is associated with a reduced risk of mental disorders such as depression, and may help prevent cognitive decline. Eating foods and nutrients that promote brain health can improve mood and mental clarity, enhancing mental health and quality of life.

In conclusion, the Mediterranean diet is a treasure for health, providing complete protection against a number of diseases, promoting both physical and mental health. As research continues, findings highlighting the benefits of this diet reinforce the importance of its adoption by more and more people seeking a healthier and more balanced diet and lifestyle.