Mediterranean diet is a healthy diet that is suitable for all people and of all ages. The Mediterranean diet is a way of living that has evolved over the ages, a diet of more than 2500 years old, and has been the diet of the nations of the Mediterranean Sea. Anybody that follows the Mediterranean diet can identify the health effects of this proven diet while a lot have been written about these effects and benefits.
Mediterranean diet for women
Women have different nutritional needs at different phases of their life and these nutritional needs can be certainly satisfied through the different Mediterranean foods, Mediterranean fruits and vegetables. The Mediterranean cuisine has a lot of culinary recipes that can be enjoyed for lunch and/or dinner and beneficial for our health. The various Mediterranean diet foods can be incorporated in a smart and effective diet meal plan so that we would get the best results for our health.
In the Mediterranean societies the women were in charge of the family diet, the preparation of the Mediterranean food and in general for the health and safety of their families. For this reason they ensured that they provided the healthiest produce for their families and consequently for themselves. Some of the fruits, herbs and foods suitable for women are listed below.
As we all know pregnant women have to pay particular attention to their diet and well being. Throughout the ancient times pregnant women used various Mediterranean culinary herbs to keep them healthy. One such herb is fenugreek that is used since the ancient times by the Mediterranean people to stimulate milk flow to feed their newborns.
Pomegranate is a Mediterranean fruit that helps a lot the pregnant women. Pomegranate contains antioxidants in great concentration and helps women during pregnancy by reducing the risk of breast cancer. In addition research has shown that pomegranate prevents premature births and it also helps during the lactating period by increasing the healthy benefits of the breast milk.
Osteoporosis is a disease that is common to women and especially elderly women. Osteoporosis is a bone disease which essentially is the thinning of the bones due to lack of calcium. Several studies done over the years have shown that omega-3 fatty acids increase the production of calcium in the body which results in bone strength. The Mediterranean diet contains a lot of the Mediterranean foods that are omega-3 rich. If one takes a look at the top omega-3 sources we can clearly identify that 6 out of 10 are part of the Mediterranean diet and are included either in the daily or in the frequent Mediterranean foods listed in the Mediterranean diet inverted pyramid. These Mediterranean foods are: dried ground cloves, walnuts, salmon, cabbage, cauliflower and oregano.
So if a woman desires to prepare a healthy Mediterranean dietary plan based on the Mediterranean diet pyramid, the following Mediterranean foods are suggested as a representative sample to address the various womanly needs.
Low fat yogurt: According to the Mediterranean diet pyramid, Yogurt is a food that should be taken daily. It should be eaten as breakfast or snack and it gives the women the needed energy for the day plus it contains a lot of nutrients and calcium that fight osteoporosis
Salmon: Salmon is ideal for lunch and it is rich of omega-3 fatty acids which are vital for the cell membranes and help the fight against osteoporosis. It is a food that can be combined with fresh or boiled vegetables which provide all the necessary fibers.
Legumes: Legumes are a basic component of the Mediterranean diet and they are considered to be rich in proteins and fibers both necessary for the fight against breast cancer. Breast cancer is among the top causes of death for women.
Watermelon and grapefruit: We all know that one of the major concerns of women is the way they look. Watermelon and grapefruit are the fruits that can help the women look younger since they have been found to fight UV exposure that damages the skin.
Pomegranate: Pomegranate is a fruit of many uses and of many healthy properties and this is the reason the Mediterranean women of many nations and cultures have introduced the pomegranate in their diet and Mediterranean culinary cuisine.
The Mediterranean diet is a diet for all people, of all ages and of both genders. It is a way of life that has matured over the years and has been initiated from the wisdom of the Mediterranean people, Greeks, Egyptians, Italians, Jews, Turks and Arabs. It is therefore a well balanced and easy to follow diet since it follows the natural and basic needs of the human body and it is definitely not a deprivation diet. Women are a segment of the population that can use the Mediterranean diet and the Mediterranean foods and cuisine as an instrument to keep themselves and their family healthy and happy.