Mediterranean Diet

The Mediterranean diet is a traditional pattern of eating adopted by countries bordering the Mediterranean Sea. It is rich in vegetables, fruits, whole grains, legumes, olive oil and fish, while featuring low consumption of red meat and saturated fats. Due to its positive health effects, it has attracted global attention and was recognized by UNESCO in 2010 as an Intangible Cultural Heritage of Humanity.^【1】 

^{(Typical staple foods of the Mediterranean diet, image generated by artificial intelligence)}

The Mediterranean diet was scientifically defined in the 1950s through the Seven Countries Study conducted by Ancel Keys and his team. The study found that cardiovascular diseases were less prevalent in Mediterranean countries compared to Western nations, and this difference was linked to dietary habits.^【2】 

The Mediterranean diet pyramid is structured according to the frequency of food consumption:

•Foods to Be Consumed Daily: Whole grains, water, vegetables, fruits, legumes, olive oil, herbs and spices.

•Foods to Be Consumed Weekly: Fish and seafood, poultry, eggs, dairy and dairy products.

•Foods to Be Consumed in Small Amounts: Red meat and processed meat products, sweets.^【3】 

Numerous studies have demonstrated that individuals who closely adhere to the Mediterranean diet have a reduced risk of cardiovascular diseases, hypertension and stroke. Meta-analyses show that this diet reduces overall mortality by 23 percent and cardiovascular mortality by 27 percent.^【4】 

The Mediterranean diet is known to have beneficial effects in preventing diabetes, obesity and metabolic syndrome. Adding olive oil and nuts to the diet improves insulin sensitivity and blood sugar control.^【5】 

Adherence to the Mediterranean diet contributes to the preservation of cognitive function. Evidence suggests it slows the progression of diseases such as Alzheimer’s and dementia. In particular, polyphenols, omega-3 fatty acids and antioxidants have been shown to support brain health.^【6】 

The Mediterranean diet is advantageous not only for health but also for environmental sustainability. Its emphasis on plant-based foods reduces the carbon footprint, while production based on traditional agricultural methods helps preserve biodiversity.