Fruits in the Mediterranean Diet

Fruits are an integral component of the Greek Mediterranean diet, as they make a significant contribution to ensuring dietary balance and personal health. In the Greek Mediterranean diet, fruits are eaten in various forms, mainly fresh but also dried, and often serve as dessert or snacks, or they are incorporated into salads and main dishes to add flavour and nutrients. Fruits have a special place in the Greek dietary tradition and are considered to be a treasure trove in gastronomy. Fruits such as apples (PDO Zagora-Pelio, Delicious Pilafa-Tripoli), peaches (PDO Naousa), kiwi (PDO Pieria), grapes (PDO Corinthian currant), Kalamata figs (PDO Kymi dried figs, Taxiarchis dried figs) and citrus fruits like oranges and lemons are widely cultivated on the Greek land, and are indicative of the rich variety of local production.

The dietary value of fruits is high and varied, as they contain important nutrients. Fruits are rich in a large number of vitamins, such as the antioxidant vitamins A, C and E, which contribute to better health. In addition, they contain minerals, such as potassium, magnesium and calcium, which are essential for the body’s proper function. Dietary fibre, which is also abundant in fruits, supports good digestive health. A number of fruits, such as berries, bananas and apples, are also sources of antioxidant substances, including polyphenols and catechins. In addition, the high water content in fruits makes them a source of hydration, while the sweet flavour and energy they provide is due to their natural sugars.

Fruits offer a great number of health benefits. Antioxidant substances, such as catechins, protect the body against free radicals, while polyphenols help to reduce cholesterol and strengthen cardiovascular health. The vitamins A and C they contain also improve and protect vision. Their high water content, such as peaches (~90%) and watermelon (~90%), hydrates the body and provides important benefits for the skin through its anti-ageing action. Particularly noteworthy is the black Corinthian currant, which, as studies indicate, seems to improve bowel function thanks to its fibre content; it helps decrease water retention and arterial blood pressure due its potassium content, while it also provides powerful antioxidant protection. Overall, daily consumption of fruits within a balanced Mediterranean diet plan could help prevent chronic conditions, such as obesity, type 2 diabetes, heart disease and certain types of cancer, while also enhancing overall well-being.

In summary, fruits, whether fresh or dried, are an integral component of the Greek Mediterranean diet, with significant dietary value and multiple health benefits.