The Mediterranean diet has been long associated with a happy and healthier life. As well as having a remarkable amount of research points to an impressive range of health benefits such as reduced risk in cancers and diabetes, it has been shown to decrease the symptoms of mental health problems such as depression and anxiety, which affects over 10% of the Irish population and 971 million people globally. Read on to find out more about how this diet might benefit you in some way, you might even be following some tips already!
1. Eat more vegetables and fruit
Aim to eat five vegetables and two fruits each day. Make it a goal to eat a minimum of one green vegetable each day and include lots of colour on your plate. This may seem intimidating but its not as hard as it looks. Why not add some rocket to your sandwich or add some berries in with a green salad to add some sweetness.
Veg and fruit are so important because of their low glycaemic load and anti- inflammatory/antioxidant properties. As well as this, they are a good source of prebiotics which means they will help fuel the good bacteria in the microbiome, essentially, they are food for these bacteria. Taking probiotics alongside eating these fruit and vegetables will grow our microbiome and keep it happy and healthy.
2. Eat more legumes, nuts and seeds
One should aim to eat an average serving of 90g of different legumes four times per week. Replacing red meat with these plant proteins brings economic, environmental and health benefits. Try adding butter beans and lentils into curries or salads, or roast some chickpeas for an afternoon snack. Along with legumes, you should try eat mixed nuts around 4 times per week in any way you can. Top tip: keep a containers of seeds on your kitchen counter to remind yourself to add them to your salads or morning oats.
Legumes, nuts and seeds as well as being full of protein and many essential minerals and vitamins, are one of the best sources of soluble fibre giving it a probiotic effect. They are also very important in a vegan/veggie diet as they contain many essential amino acids. If you are worried about the fat in nuts, don’t be. Most of it is unsaturated and can actually help lower ‘bad’ cholesterol. Some nuts (i.e walnuts) are great sources of omega -3 fatty acids which is important for both your brain and heart.
3. Eat more olive oil
Enjoy 1-2 tablespoons of olive oil per day. While traditionally Mediterranean people consume high levels of fat, all saturated fat consumed accounts for only 8% of their diet and they have the lowest rates of cardiovascular disease compared to the westernised world. So, don’t be shy and make sure to use olive oil to enhance your salad or why not use as a marinade for seafood at dinner time.
Olive oil is important in the Mediterranean diet as it contains two important components: omega – 9 monounsaturated fatty acid (oleic acid) and antioxidants such as vitamin E and phenolic compounds. Positive benefits of these include a reduction in ‘bad’ cholesterol – better known as low – density lipoprotein (LDL) and therefore an improvement in blood pressure and blood clotting mechanisms. Remember, the type of olive oil you consume is important. The best grade olive oil is extra virgin olive oil as the processing method allows the olive oil to maintain its flavour, antioxidant properties and nutritional value.
4. Eat more oily fish
Eat at least one portion of oily fish every week. Choose smaller, short lived fish such as anchovies and sardines as they unlikely to contain mercury contaminants. If you want to include tuna as an option, Skipjack tuna is much lower in mercury than similar varieties and a very viable option. Oily fish doesn’t have to be wild or organic, farmed or frozen fish are sustainable options for those on a budget, containing the vital omega 3 fatty acids such as DHA and vitamin D. For any vegans or veggies out there, pick up an omega 3 fatty acid supplement that derives DHA for algae and be sure to take a Vitamin D supplement too!
Eating oily fish can improve cognitive function and general brain health. Research has suggested that those who have high levels of the omega 3 fatty acid docosahexaenoic acid (DHA) suffer less from anxiety disorders. The anti-inflammatory effects of omega 3 fatty acids help to reduce the risk of heart disease, cancer, dementia and Alzheimer’s disease. Oily fish, being an excellent source of vitamin D also influences brain function as well as controlling the concentration of calcium in the blood (essential for strong bones). In the Irish longitudinal study of ageing at trinity college Dublin, vitamin D deficiency was associated with an increased risk of depression in over 75 per cent of older adults.
5. Eat more herbs, spices and seaweed
Add home-grown herbs, seaweed, garlic and turmeric and other spices to your lunch and dinner daily. This will make it easier to reduce your intake of processed sauces and condiments, which have lots of additives and preservatives that could be impacting on your health. Garnish your soups with with these sea vegetables and add some spices such as turmeric for added flavour.
Brown algae such and other sea veg contain an anti – inflammatory component called fucoidan. Herbs and spices are also rich in antioxidants an have anti-inflammatory properties.
6. Eat moderate amounts of wholegrains (more if you are active)
How much of these you eat will depend on how active you are and should be eaten as part of a balanced diet. Quinoa, blurger wheat and brown rice are some interesting wholegrains and high fibre carbohydrates to include in your diet. If you like bread, try to avoid refined and white carbohydrates. Why not try sourdough bread instead? The fermentation process involving yeast and bacteria produces its delicious and unique taste that is easy on the tummy to digest. Wholegrain carbohydrates help increase your B vitamin intake and regulate blood sugar and insulin levels. They also keep you fuller for longer!
Carbohydrates are a very important source of energy for active people. They are vital in our diet as they produce serotonin (our happy hormone) whereby cutting them out can drastically dampen our mood. It is important to understand that excessive consumption of refined carbohhydrates are linked to inflammation and poor energy and therefore choosing wholegrain foods is a more viable option. The soluble and insoluble fibre in wholegrains helps with soaking up bad cholesterol and helping the movement of food through the intestines, respectively. Fibre is also very crucial in the maintenance of a healthy diverse microbiome.
7. Eat moderate amounts of probiotic foods
Including two to three servings a day of fermented foods such as live natural yogurt (rich in probiotics) can help shape our microbiome in our diet. Good bacteria can survive in cheeses such as cottage cheese and mozzarella as well as in some aged cheeses such as parmesan. Prebiotics (from your veggies) are the foods that fuel the gut’s probiotics, and so we need both working together in order to improve and restore gut microbe balance.
Probiotic supplements are so good because they can be used to help alleviate symptoms of depression. Connections between the gut and brain are the focus of ongoing research and there are some promising studies showing how gut health can affect not only our mental health but also our sleep and other body functions. If you cannot or don’t want to eat dairy products, there are plant based probiotic supplements available – kimchi is a great one!
8. Eat more eggs
Eat up to 7 eggs per week. With their high protein content eggs are an excellent replacement for red meat.
Eggs contain a great selection of nutrients needed for regular functioning of the nervous system. The egg yolks contain choline which plays a part in supporting memory and cell communication. Eggs also contain B vitamins which are linked to mood and cognitive function throughout life.
9. Eat less red and processed meat
Limit red meat intake to once a week, eating small portions, and try to eat meat from grass-fed animals. People following the Mediterranean diet ate meat approximately 3 times a month.
Red meat consumed nowadays in generally very high in fat and animals tend to be bulked up by being fed corn diets and antibiotics, especially in the US. Therefore, if you are to consume meat nowadays, it is important to choose grass fed beef options or free-range chicken where the animals have been allowed to roam and peck at seeds and insects increasing omega – 3 fatty acids in their meat. While we can get all nine essential amino acids in red meat, we can also get them from other sources such as fish, dairy and eggs. For vegans and veggies, Quinoa is a great plant source of these essential amino acids. While red meat is a great source of iron and zinc, we should still enjoy it in moderation and avoid processed meats as much as possible.
10. Eat less processed, refined carbs and sugars
Minimise your intake of cakes, biscuits, pastries as much as possible as they are high in sugar, additives and emulsifiers that can be damaging to your health in high amounts.
Bad bacteria in your gut love sugar and so eating it is essentially giving them the nutrients to thrive and cause an imbalance in your microbiome which can be associated with plenty of gut issues and overconsumption can make you sick and depressed. Sugar substituting by using foods such as real maple syrup or honey are a great place to start in terms of reducing your sugar intake, whereby studies have shown that they contain fibre in the form of oligosaccharides meaning they could be considered probiotic.
This piece is adapted from ‘Mediterranean Mood Food’, a recipe book by Irish Author and Dietitian – Paula Mee.