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Mediterranean diet is good for health and mood: Here’s how to do it

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erin brodwin eating avocadoErin Brodwin / Business Insider

  • I tried the Mediterranean diet, a whole-foods meal plan based on vegetables, fish, and healthy fats like those from olive oil and avocados.
  • The plan has been linked to benefits like a lower risk of disease, a healthier mind, and reduced symptoms of depression.
  • I learned a lot while trying the regimen, and I’d like to stick with it for a long time. 

You could say I’ve been around the diet block. I’ve been vegan, restricted my eating to an eight-hour window as part of an intermittent fast, and given the ketogenic diet a try — all in an attempt to give myself more energy, feel healthier, and power through the activities I enjoy, like yoga, hiking, and rock climbing.

The one regimen I’ve never tried, however, is the one I write about most: the Mediterranean diet.

The plan’s cornerstones are vegetables, fish, olive oil, beans, nuts, and whole grains. Items like processed foods, red meat, poultry, and dairy get slashed. 

Studies suggest that people who eat this way have a reduced risk of diseases like heart disease, diabetes, and some types of cancer, so it’s no surprise that dietitians and clinicians say the approach is a great way to fuel the body. An expert panel convened by U.S. News & World Report also called the Mediterranean diet the best overall diet, for the second year in a row.

Leafy greens provide key vitamins and minerals needed for healthy skin, hair, and nails, while whole grains support good digestion, and fish and nuts provide protein to maintain muscle and keep energy levels steady. The Mediterranean diet is also rich in several ingredients that may be critical to a healthy mind, and one recent study found that people with depression who were put on the diet saw a significant reduction in symptoms.

Two types of healthy fat — monounsaturated and omega-3 fatty acids — are staples of the plan, as well as several antioxidants found in berries and dark chocolate. Previous studies have found a link between both of these ingredients and a lower risk of dementia and higher cognitive performance.

Research has also suggested that two other Mediterranean ingredients — leafy greens and berries — could help protect against a phenomenon called neuro degeneration, which often characterizes diseases including Alzheimer’s and Parkinson’s.

I’m a sample size of just one person, so it’s worth taking my experience of the diet with a grain of salt. That said, I learned a ton on the plan. Here’s a glimpse.

Wenn ihr mit jemandem sprechen wollt, erreicht ihr die Telefon Seelsorge unter 0800/111 0 111 oder 0800/111 0 222, kostenfrei und rund um die Uhr. Sorgen wiegen schwer und sie richten sich nicht nach Tages- oder Öffnungszeiten. Da ist es gut, wenn auch mitten in der Nacht jemand ein offenes Ohr hat.
Die Mitarbeiter sind sich ihrer verantwortungsvollen Aufgabe bewusst und nehmen Ihren Anruf ernst – egal, ob um acht Uhr morgens oder um Mitternacht.


I tried the Mediterranean diet, a whole-foods…

I tried a science-backed eating plan tied to a better mood and longer life — and never felt like I was dieting

Health,Eating,Food,Diet,Healthy Eating,Fat,Nutrition,Research,Features,Mediterranean,Avocados,Olive oil,BI Innovation,Depression,Mental Health,Fitness,Brain

I tried a science-backed eating plan tied to a better mood and longer life — and never felt like I was dieting

2019-01-05T18:16:00+01:00

2018-05-09T22:10:29+02:00

2019-01-05T18:16:57+01:00

https://static3.businessinsider.de/image/5af61ef97708e913850c202d-500-250/i-tried-a-science-backed-eating-plan-tied-to-a-better-mood-and-longer-life–and-never-felt-like-i-was-dieting.jpg

BusinessInsiderDe



I tried the Mediterranean diet, a whole-foods meal plan based on vegetables, fish, and healthy fats like those from olive oil and avocados.
The plan has been linked to benefits like a lower risk of disease, a healthier mind, and reduced symptoms of depression.
I learned a lot while trying the regimen, and I’d like to stick with it for a long time. 

You could say I’ve been around the diet block. I’ve been vegan, restricted my eating to an eight-hour window as part of an intermittent fast, and given the ketogenic diet a try — all in an attempt to give myself more energy, feel healthier, and power through the activities I enjoy, like yoga, hiking, and rock climbing.
The one regimen I’ve never tried, however, is the one I write about most: the Mediterranean diet.
The plan’s cornerstones are vegetables, fish, olive oil, beans, nuts, and whole grains. Items like processed foods, red meat, poultry, and dairy get slashed. 
Studies suggest that people who eat this way have a reduced risk of diseases like heart disease, diabetes, and some types of cancer, so it’s no surprise that dietitians and clinicians say the approach is a great way to fuel the body. An expert panel convened by U.S. News & World Report also called the Mediterranean diet the best overall diet, for the second year in a row.
Leafy greens provide key vitamins and minerals needed for healthy skin, hair, and nails, while whole grains support good digestion, and fish and nuts provide protein to maintain muscle and keep energy levels steady. The Mediterranean diet is also rich in several ingredients that may be critical to a healthy mind, and one recent study found that people with depression who were put on the diet saw a significant reduction in symptoms.
Two types of healthy fat — monounsaturated and omega-3 fatty acids — are staples of the plan, as well as several antioxidants found in berries and dark chocolate. Previous studies have found a link between both of these ingredients and a lower risk of dementia and higher cognitive performance.
Research has also suggested that two other Mediterranean ingredients — leafy greens and berries — could help protect against a phenomenon called neuro degeneration, which often characterizes diseases including Alzheimer’s and Parkinson’s.
I’m a sample size of just one person, so it’s worth taking my experience of the diet with a grain of salt. That said, I learned a ton on the plan. Here’s a glimpse.

international

I tried the Mediterranean diet, a whole-foods…

I tried a science-backed eating plan tied to a better mood and longer life — and never felt like I was dieting

Health,Eating,Food,Diet,Healthy Eating,Fat,Nutrition,Research,Features,Mediterranean,Avocados,Olive oil,BI Innovation,Depression,Mental Health,Fitness,Brain

I tried a science-backed eating plan tied to a better mood and longer life — and never felt like I was dieting

2019-01-05T18:16:00+01:00

2019-01-05T18:16:57+01:00

https://static3.businessinsider.de/image/5af61ef97708e913850c202d-500-250/i-tried-a-science-backed-eating-plan-tied-to-a-better-mood-and-longer-life–and-never-felt-like-i-was-dieting.jpg

BusinessInsiderDe



I tried the Mediterranean diet, a whole-foods meal plan based on vegetables, fish, and healthy fats like those from olive oil and avocados.
The plan has been linked to benefits like a lower risk of disease, a healthier mind, and reduced symptoms of depression.
I learned a lot while trying the regimen, and I’d like to stick with it for a long time. 

You could say I’ve been around the diet block. I’ve been vegan, restricted my eating to an eight-hour window as part of an intermittent fast, and given the ketogenic diet a try — all in an attempt to give myself more energy, feel healthier, and power through the activities I enjoy, like yoga, hiking, and rock climbing.
The one regimen I’ve never tried, however, is the one I write about most: the Mediterranean diet.
The plan’s cornerstones are vegetables, fish, olive oil, beans, nuts, and whole grains. Items like processed foods, red meat, poultry, and dairy get slashed. 
Studies suggest that people who eat this way have a reduced risk of diseases like heart disease, diabetes, and some types of cancer, so it’s no surprise that dietitians and clinicians say the approach is a great way to fuel the body. An expert panel convened by U.S. News & World Report also called the Mediterranean diet the best overall diet, for the second year in a row.
Leafy greens provide key vitamins and minerals needed for healthy skin, hair, and nails, while whole grains support good digestion, and fish and nuts provide protein to maintain muscle and keep energy levels steady. The Mediterranean diet is also rich in several ingredients that may be critical to a healthy mind, and one recent study found that people with depression who were put on the diet saw a significant reduction in symptoms.
Two types of healthy fat — monounsaturated and omega-3 fatty acids — are staples of the plan, as well as several antioxidants found in berries and dark chocolate. Previous studies have found a link between both of these ingredients and a lower risk of dementia and higher cognitive performance.
Research has also suggested that two other Mediterranean ingredients — leafy greens and berries — could help protect against a phenomenon called neuro degeneration, which often characterizes diseases including Alzheimer’s and Parkinson’s.
I’m a sample size of just one person, so it’s worth taking my experience of the diet with a grain of salt. That said, I learned a ton on the plan. Here’s a glimpse.

international

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