Nuts, Fats and Oils in the Mediterranean Diet

Nuts, seeds and olive oil are integral components of the Greek Mediterranean diet, with a long tradition and high nutritional value. They offer numerous health benefits and are incorporated into many culinary creations in Greece.

In the Greek Mediterranean diet, nuts and seeds such as almonds, walnuts, pistachios, sunflower seeds and pumpkin seeds are popular choices. Nuts/seeds are located at the base of the Mediterranean food pyramid, and it is recommended that they be consumed daily.

They are excellent sources of unsaturated fatty acids (healthy fats), trace elements, vitamins, dietary fiber and phytochemicals. Local varieties, such as Aegina pistachios, with Protected Designation of Origin (PDO), are distinguished for their high content of fiber, vitamins E and B6, and minerals such as magnesium and potassium.

Frequent consumption of nuts and seeds helps reduce ‘bad’ LDL cholesterol and promotes heart health.[1]

Olive oil is the primary fat used in the Mediterranean diet, particularly in Greek cuisine, and its daily consumption is recommended. Other vegetable oils, such as sunflower oil, are used less frequently, while the use of other sources of fat, such as butter and margarine, is limited.

It is often referred to as liquid gold due to its high nutritional value and health benefits. Olive oil, and in particular extra virgin olive oil – like the PDO extra virgin olive oils from Kalamata and Crete – is renowned for its richness in monounsaturated fatty acids, such as oleic acid, and polyphenols.

These compounds provide strong antioxidant protection, helping to reduce inflammation and shielding cells from oxidative stress. Olive oil also contains significant quantities of vitamins such as vitamin E and vitamin K, which support skin health and play a decisive role in blood clotting.

In addition, olives such as PDO Kalamata olives and PDO Halkidiki green olives arerich in monounsaturated fatty acids and antioxidants. They are often incorporated into salads and other dishes (such as ladera – dishes cooked in olive oil – and legumes), imparting flavour and important nutritional benefits. Olives support cardiovascular health and enhance overall well-being, making them an integral part of the Greek diet.

In conclusion, consumption of nuts, seeds, olives and olive oil is fundamental to the Greek Mediterranean diet, helping to improve health and wellness. Incorporating these precious foods into our daily lives ensures not only a tastier diet, but, above all, a healthier diet.

BIBLIOGRAPHY

[1] Miller V, Micha R, Choi E, Karageorgou D, Webb P, Mozaffarian D. Evaluation of the quality of evidence of the association of foods and nutrients with cardiovascular disease and diabetes. A systematic review. JAMA Netw Open. 2022 5(2):e2146705