By Ravi Jun 7, 2023
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Nuts and seeds like almonds, walnuts, sesame seeds, and flaxseeds are common, providing essential nutrients, healthy fats, and a satisfying crunch.
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Olive oil, rich in heart-healthy monounsaturated fats and antioxidants, is a key component of the Mediterranean diet and a healthy substitute for butter or other oils.
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Fresh herbs and spices, such as basil, oregano, rosemary, thyme, and cumin, are abundant in Mediterranean cuisine, adding flavor and offering health benefits.
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Legumes like chickpeas, lentils, and beans provide plant-based protein and fiber, promoting fullness and satiety.
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Fish and seafood, such as salmon, sardines, and mackerel, are consumed in moderation, providing omega-3 fatty acids crucial for heart and brain health.
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Red wine, in moderation, contains antioxidants like resveratrol, which may contribute to heart health.
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The Mediterranean diet features diverse fresh fruits and vegetables like tomatoes, cucumbers, bell peppers, eggplants, oranges, lemons, and figs.
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Yogurt and cheese, enjoyed in moderation, supply calcium, protein, and probiotics for gut health.