A comprehensive overview of the Mediterranean diet's underappreciated components, revealing new dietary factors beyond the well-studied fruits, vegetables, and olive oil, including eggs, dairy, nuts, seeds, herbs, spices, and red wine, to better define and benefit from this diet.
By Dr. Sanchari Sinha Dutta, Ph.D.Mar 25 2024 The Mediterranean diet has gained immense popularity over the last decades because of its scientifically proven positive impact on human health. Many studies have been conducted to decipher this dietary pattern's health and environmental impact.
Background The Mediterranean diet was recognized as an Intangible Cultural Heritage of Humanity by UNESCO in 2020. Many studies conducted in both Mediterranean and non-Mediterranean countries have highlighted the protective efficacy of this diet against diabetes, obesity, cardiovascular disease, and even cancer.
In this article, the authors have explored important and unexplored dietary aspects to better identify and characterize the Mediterranean diet in the modern world. Scientific evidence indicates that egg proteins are easily digested and provide many essential amino acids. Eggs are a rich source of bioactive peptides with antioxidant and anti-inflammatory properties. In addition to cholesterol, egg fat contains phospholipids, mono- and saturated fatty acids, lutein, lecithin, choline, and a variety of vitamins and minerals.
Evidence also indicates that milk and milk product consumption is associated with a lower risk of cardiovascular complications, including hypertension, as well as a lower risk of colorectal cancer.Certain types of nuts, such as almonds, walnuts, and pistachios, as well as seeds, such as pine seeds, flaxseeds, and pumpkin and sunflower seeds, have been part of the typical diet in Mediterranean regions for thousands of years ago.
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