Pros
Preventing excess of cholesterol and its consequences
By considerably reducing the place of saturated fats in the diet, and replacing them with
Unsaturated fats (notably omega 3), Mediterranean diet contributes not only to lower overall cholesterol, but also to improve the “good” cholesterol to the detriment of the “bad” one.
maintaining good venous circulation
With the years, the venous circulation back slows down. It is natural: our blood must fight gravity to ascend from the lower body to the heart and lungs to be cleaned and regenerated. We do not have a heart-like pump that would propel blood from the bottom up. Moreover, over time, the venous walls lose their elasticity. And the stiffer they are, the more difficult it is for the blood to go back to the heart. These difficulties are manifested first by heavy legs: the ankles are swollen at the end of the day, the legs become painful, the long standing standing becomes difficult. If there is no solution to these problems, they settle down to cause varicosities (veinules apparent), then true varicose veins (dilated veins and hardened).
To prevent these disorders, you must ensure that your diet provides you with enough substances that stimulate blood circulation and protect the venous walls. This is where the Mediterranean diet comes in. Increased consumption of fruits and vegetables provides many of these precious substances, including flavonoids (many in citrus fruits), anthocyanins (present in fruit and berries of violet color, such as blueberries or blackcurrants), vitamin E In walnuts, hazelnuts, almonds). Zinc and selenium, also involved, are supplied by whole grains.
Preventing acceleration of aging
the Mediterranean diet makes it possible to overcome aging problems. Because the increased consumption of fruit and vegetables significantly improves our intake of antioxidant vitamins. As for whole grains and fish, they provide the essential antioxidant minerals. Which makes our protection against aging agents naturally enhanced.
Reducing the risk of diabetes
This disease has been increasing steadily over the past fifty years, and which is a direct consequence of the change in our eating habits and the excessive refining of carbohydrate foods. By advocating the consumption of whole cereals (bread, rice, pasta …), le
gumes (beans, lentils …) and fresh fruits, the Mediterranean diet provides the body with the sugars it needs to ensure its energy expenditure, But mainly in the form of “complex carbohydrates” that gently urge the pancreas and spread in the blood slowly and steadily. Added to this is an increased supply of micronutrients, especially chromium, which promotes good management of sugar by the body.
Losing Weight Gently
the Mediterranean diet naturally reduces the consumption of foods that stimulate weight gain, because they are very sweet (cakes, sugar-ries, sodas …) or very fat (charcuterie, fat cheeses). The increase in fruit and vegetable consumption Makes it possible to re-educate the sensation of satiety. Result: one eats less, one begins to hear the messages of the body and avoids useless food intake for the organism. Gradually, it detoxifies some of its fat reserves, until it regains its weight form. Thus, without restrictive diet, without excessive frustration or too intense privations, one can quietly lose one’s pounds over the weeks.
preventing the effects of stress
Nervous tension forces our brain and nervous system to function in over-regime. As a result, it consumes in increased quantities certain nutrients: vitamin E, unsaturated fatty acids, minerals (especially magnesium and calcium) … The Mediterranean diet brings these nutrients in large quantities, which allows us to more easily resist the effects of stress . Mood deteriorates less quickly, nervous fatigue is held at a distance, sleep resists better, memory remains alive … Moreover, it is known that stress promotes the production of free radicals. The Mediterranean diet protects against this accelerated wear by providing the body with numerous and varied antioxidants.
Cons
The Mediterranean diet is particularly suited to people in areas exposed to strong sunlight because the strong sunlight of these areas provide their inhabitants regular assimilation of vitamin D, which is not necessarily the case for the people of the Nordic countries
Some people may have their eating habits completely disrupted by the introduction of the olive oil, and other foods recommended in the Mediterranean diet, such as vegetables, for example. It is necessary to introduce these foods gradually to facilitate their integration into your body