10 reasons why the Mediterranean diet is great for your health

Helps prevent Alzheimers A team of researchers from the University of Exeter Medical School carried out a systemat, where a Mediterranean diet and cognitive function are reviewed for consistencies, common trends and inconsistencies. The team analysed 12 eligible pieces of research, 11 observational studies and one randomised control trial. In nine out of the 12 studies, a higher adherence to a Mediterranean diet was associated with better cognitive function, lower rates of cognitive decline and a reduced risk of Alzheimer’s disease.Can help prevent bone destruction Consumption of a Mediterranean diet enriched with olive oil for two years is a simple way to prevent bone destruction, researchers say. Age-related bone mass loss and decreased bone strength affects women and men alike and are an important determinant of osteoporosis and fracture risk. For this study, 127 community-dwelling men aged 55 to 80 years were selected. The subjects were elderly without prior cardiovascular disease but having a diagnosis of type 2 diabetes or harboring at least three cardiovascular risk factors, namely hypertension, dyslipidemia, or a family history of premature cardiovascular disease. Participants were randomly assigned to three intervention groups: Mediterranean diet with mixed nuts, Mediterranean diet with virgin olive oil, and a low-fat diet. Biochemical measurements of osteocalcin, glucose, total cholesterol, HDL-cholesterol and triglycerides were performed at baseline and after two year follow-up on fasting blood samples. Researchers found that only consumption of the Mediterranean diet with olive oil was associated with a significant increase in the concentrations of total osteocalcin and other bone formation markers. There were also no significant changes in serum calcium in subjects taking olive oil whereas serum calcium decreased significantly in the other two groups.Can help fight cancer A compound abundant in the Mediterranean diet takes away cancer cells` superpower to escape death, a research has suggested. By altering a very specific step in gene regulation, this compound essentially re-educates cancer cells into normal cells that die as scheduled. One way that cancer cells thrive is by inhibiting a process that would cause them to die on a regular cycle that is subject to strict programming. This study in cells, led by Ohio State University researchers, found that a compound in certain plant-based foods, called apigenin, could stop breast cancer cells from inhibiting their own death.Can help prevent diabetes Researchers have found that those following a Mediterranean diet - fruits, vegetables, whole grains, fish and fats from either extra-virgin olive oil or nuts - were about 30 percent less likely to develop type 2 diabetes.In the study, 3,541 adults in Spain were assigned to follow one of three diets - a Mediterranean diet supplemented with extra-virgin olive oil, a Mediterranean diet supplemented with mixed nuts or a low-fat diet. None of the participants had diabetes at the start of the study but they had risk factors for heart disease, said the study published in the journal Annals of Internal Medicine. The researchers found that those on Mediterranean diet with extra-virgin olive oil had a reduced risk of developing diabetes compared with the group following a low-fat diet. Those who followed a Mediterranean diet supplemented with nuts also had a reduced risk of diabetes.Can reduce the risk of a heart attack Following a Mediterranean diet with plenty of olive oil and nuts has been found to be almost as good at reducing the risk of a heart attack as taking statins, according to researchers. They believe a diet of fish, chicken, fruit and vegetables is “better than a drug” because it does not have side effects, while cholesterol-lowering statins can cause problems like muscle cramps, the Telegraph reported. The conclusions are based on a five-year study in Spain, which compared the effects of three different types of diet on the chance of having a first heart attack or stroke in almost 7,500 people at high risk of cardiovascular disease. Two of the diets were variations of the Mediterranean diet, one supplemented with nuts and the other with extra-virgin olive oil. The third was a low-fat diet. The results showed that participants assigned to the Mediterranean-type diets had a 30 per cent lower risk of having a heart attack or stroke over five years, than those randomly selected for the low fat diet.Improves your immunity Most fruits and vegetables are rich in antioxidants and Vitamin C which helps improve your immunity. Increased immunity will make sure that you do not catch infections easily and prevent you from falling sick. Oranges and guavas are very good options as they have a high percentage of Vitamin C.Helps you live longer A study found that women who stick to Mediterranean diet, which emphasizes the consumption of healthy fats, are 40 percent more likely to live past age 70. According to Medical Daily, researchers from Harvard School of Public Health and Brigham and Women’s Hospital in Boston used questionnaires to ask 10,670 women in their late 50s or 60s about their health, dietary habits and physical well-being. This initial phase of the study was conducted between 1984 and 1986. Fifteen years later, the researchers contacted the same group of women and administered follow-up questionnaires, in addition to checking up on their mental and physical well-being. Overall, the researchers discovered that women who had adhered to the Mediterranean diet were more likely to have lived past age 70.Can lower the risk of peripheral artery disease The researchers assessed the association of Mediterranean diets with the occurrence of symptomatic PAD in 7,477 participants - with an average age of 67 years - and 58 percent of whom were women. Participants were randomised to 1 of 3 groups: a Mediterranean diet supplemented with extra-virgin olive oil; a Mediterranean diet supplemented with nuts; or counselling on a low-fat diet (control group). There were 89 confirmed new cases of clinical PAD after a median (midpoint) follow-up of 4.8 years. Both Mediterranean diet interventions were associated with a lower risk of PAD compared with the control group, said the study.Prevents skin diseases Dr. Niva Shapira of Tel Aviv Universitys School of Health Professions has shown that a diet rich in antioxidants and omega-3 fatty acids, like the diet eaten in Mediterranean regions where melanoma rates are extremely low, can help protect us from skin cancer. For a study at the Baltic Sea, Dr. Shapira and Prof. Bodo Kuklinski of Rostock University organized two groups. One group was provided a drink high in antioxidants, while the other enjoyed beverages such as sodas. Those who hydrated with the antioxidant-rich drink had fifty percent fewer oxidation products (i.e. MDA) in their blood at the end of the two-week period, which included five to six hours of exposure to the sun daily. Further studies proved that these antioxidants, especially carotenoids — fruit and vegetable pigments like red from tomatoes and watermelons and orange from carrots and pumpkins that accumulate in the skin where they serve as a first line of protection — had delayed the phenomenon of skin erythema, which indicates the initiation of tissue and DNA damage that can lead to skin cancer.Could help in reducing symptoms of sleep apnoea A new study has revealed that a Mediterranean diet coupled with physical activity can help reduce symptoms of sleep apnoea. The researchers, from the University of Crete in Greece, examined 40 obese patients suffering from sleep apnoea. Twenty patients were given a prudent diet to follow, while the other 20 followed a Mediterranean diet. Both groups were also encouraged to increase their physical activity, mainly involving walking for at least 30 minutes each day. In both groups, the patients also received continuous positive airway pressure (CPAP) therapy, which involves wearing a mask that generates an air stream, keeping the upper airway open during sleep. The results showed that people following the Mediterranean diet had a reduced number of disturbances, known as apnoeas, during the rapid eye movement (REM) stage of sleep, which usually accounts for approximately 25 percent of total sleep during the night. The findings also revealed that people following the Mediterranean diet also showed a greater adherence to the calorie restricted diet, an increase in physical activity and a greater decrease in abdominal fat. (With inputs from ANI/IANS)What is mediterranean diet? Mediterranean diet refers to a diet consisting of fruits, vegetables, olive oil, legumes, fish, dairy products etc. Based on the dietary patterns of people living in Spain, Greece and Italy, this diet is highly nutritious and has many health benefits. Here are some of them.