There are multiple eating plans to which we can adhere throughout our lives. The important thing is that, as we are taught from an early age, it is a rich and balanced diet, without abusing sugars or saturated fats. For this reason, the benefits of the Mediterranean diet present this type of diet as one of the best diets for our health and quality of life.
Especially when we have reached such a vulnerable stage as old age, when it is necessary to measure very well what we do and eat. For our well-being depends on this.
In this article we tell you, then, everything you need to know about the Mediterranean diet and its foods that must be, yes or yes, in your own eating routine.
What is the Mediterranean diet?
The Mediterranean diet is an eating plan whose origins lie in the Mediterranean Sea basin. Its foods and dishes come, therefore, from all the countries surrounding this great body of water, such as Spain, France, Italy, Greece or Morocco. Spain, France, Italy, Greece and Morocco, among others.among others.
Although each country has its own particularities regarding the preparation of food, as well as local products, they have common features, such as the consumption of fish, legumes, vegetables, fruit and cereals. However, the most recognized is olive oil.
This way of eating, endorsed by scientific studies as one of the healthiest and most balanced diets, helps to prevent pathologies, both physical and mental, and health problems that diminish the quality of life of those affected.
For this reason, it is highly recommended that the elderly population include this diet in their lifestyle. Due to their fragile health condition and immunological weakness, the adoption of this nutritional model will strengthen their defenses and improve their state of health. They will thus adopt an active aging with which they will feel good both inside and out.
Benefits of the Mediterranean diet
The Mediterranean diet provides a series of benefits, both at an individual level, due to the properties of each food, as well as the lifestyle that accompanies it. Do you want to know how useful this diet is? We explain it to you right now!
- Prevents the onset of diseasessuch as heart disease, diabetes, gout, colon cancer or osteoporosis, among others.
- Strengthens the immune system of the elderly person
- Supports the maintenance of cognitive abilities, such as memory and attention.. It slows down and even prevents the onset of neurodegenerative diseases, such as Alzheimer's disease.
- Avoid obesity in the elderly. Overweight limits the mobility of the elderly, leading to other health complications.
- It is ideal to combine it with physical exercise. Practicing sport for half an hour, at least 5 days a week, in conjunction with the Mediterranean diet, favors the strengthening of the organism of the elderly and combats the appearance of pathologies.
What foods are found in the Mediterranean diet?
Here are the qualities of the foods that play such an important role in the most enviable diet of all:
Fish and seafood
Fish provides a lot of protein and, above all, omega 3. This helps reduce the chances of suffering a stroke, fights inflammation in our body and also promotes good blood circulation. They can be found in fish such as salmon, albacore tuna or mackerel.
It is recommended to be consumed at least twice a week.
Lean meats
Although meat consumption is lower, it mainly affects red meat. On the other hand, the consumption of white meat from poultry such as chicken or turkey is recommended. It provides the elderly with a good dose of vitamin B and minerals such as iron.
They carry a lower risk of suffering cardiovascular accidents and type 2 diabetes, among other ailments.
Legumes
Legumes are, perhaps, the most characteristic food of this diet. Within this category, we can find a multitude of different legumes: beans, lentils, beans and chickpeas.
They are all a source of vitamin B and fiber, the latter favoring the good health of the intestine and digestive system. In addition, they have almost no cholesterol, preventing the onset of cardiovascular diseases.
Vegetables and fruits
The vegetablesVegetables, such as potatoes, zucchini, spinach, peppers, carrots, cassava or broccoli, are characterized by being one of the fundamental pillars of the Mediterranean diet. This is because they provide a great variety of vitamins, combat bone deterioration and favor digestion, among many other advantages.
The fruitsFruits, on the other hand, are high in fiber, minerals and vitamins. In addition, being low in calories, they are an ideal type of food for weight loss.
Some examples are apples, bananas, pears, oranges, grapes and watermelon. However, there are many others that we encourage you to try!
Dried fruit
We can find a great variety of nuts and dried fruits. To mention a few: cashews, peanuts, sunflower seeds, pistachios, almonds, walnuts and hazelnuts.
Its main benefits for the elderly are heart care, as it maintains a good blood pressure thanks to potassium and Omega 3; the strengthening of bones thanks to calcium (helps fight osteoporosis); and the energy they provide to face any day-to-day task.
Cereals
Another cornerstone of the Mediterranean diet is cereals, as well as pasta and bread. These foods have a high fiber content, as well as minerals.
Some of its direct benefits are the decrease in cholesterol absorption, preventingpreventing cardiovascular diseases, as well as reducing constipation.
Closing:
From Verdeza, we encourage you to incorporate this diet into your daily routine. A well-nourished elderly person is a healthy elderly person and, as a consequence, happily independent. Although it may seem irrelevant, the type of food we eat determines our level of dependence. If we do not consume a variety of healthy products, we will be more prone to suffer from conditions that limit our capabilities, and we will be in need of third parties to be able to do even the most basic tasks of our daily lives.
If you are looking for support and want to join the active aging movement, we encourage you to contact us and we will be happy to help you!
Sources:
- miResi: https://miresi.es/
- Your Health: https://www.tuasaude.com/es/dieta-mediterranea/
- Take Care Plus: https://cuidateplus.marca.com/alimentacion/diccionario/dieta-mediterranea.html
- Geriatricarea: https://www.geriatricarea.com/
