A Mediterranean diet is unique, wholesome, and has numerous health benefits ranging from boosting brain and heart health to reducing the risk of obesity and diabetes. This diet is rich in monounsaturated fats, a variety of antioxidants and vitamins, fiber, and other trace minerals.

Amid a host of other advantages like fighting inflammation, aiding weight management, protecting against cardiovascular and neurological diseases like Alzheimer’s, Parkinson’s, dementia, and depression, and reducing the risk of arthritis, it also prevents certain types of cancers and type 2 diabetes. Additionally, it helps keep your liver healthy and promotes skin health, giving you clear and glowing skin.

• Fresh food every day prevents the craving for junk
  Preparing your own food is not difficult. Take the time to explore the farmer’s market and grocery store regularly, and buy organic, seasonal, locally grown produce to prepare fresh meals every day. When you savor natural home-cooked food, your desire for processed ready-to-eat meals laden with unhealthy chemicals and preservatives will automatically disappear. This is one of the main health benefits of a Mediterranean diet.
• A variety of dishes
  The vegetables, herbs, and spices used in Mediterranean recipes are diverse. Brightly colored vegetables like beetroot, carrot, cucumber, eggplant, okra, leek, lemons, onions, peas, peppers, pumpkin, radish, zucchini, potatoes, Brussel sprouts, and cabbage are nutritious and a very important part of this diet. Also, green leafy vegetables like celery, kale, spinach, and lettuce are all included in Mediterranean recipes. You can make soups, salads, baked chips, or a side of sautéed vegetables with almost all these vegetables to enjoy the health benefits of a Mediterranean diet. Add a dash of aromatic herbs, fresh or dried, to your food for flavor. You can choose from anise, basil, bay leaf, cloves, cumin, fennel, garlic, mint, oregano, parsley, pepper, rosemary, sage, thyme, tarragon, and za’atar.
• Antioxidants in fruits
  Whole fresh fruits, without adding any sugar or pureeing them, are very healthy as they contain antioxidants and are also rich in vitamins and minerals required daily. The variety of fruits that grow in the Mediterranean climate are innumerable. Some of them are tangerines, olives, tomatoes, apples, apricots, pears, oranges, strawberries, grapes, melons, cherries, avocados, dates, figs, pomegranates, and grapefruits.
• Healthy blood glucose levels
  Minimally processed whole grains like rice, wheat, oats, barley, rye, and corn results in a gradual release of energy that ensures steady blood glucose levels, even in diabetics.
• Healthy fats with flavor and texture
  Nuts, seeds, legumes, and beans like almonds, hazelnuts, chickpeas, kidney beans, sesame seeds, pine nuts, lava beans, split peas, and walnuts are used to add flavor and texture to foods in the Mediterranean diet. These nuts and seeds are rich in healthy fats, and promoting overall health is one of the health benefits of a Mediterranean diet.
  Also, olive oil is the primary fat source in a Mediterranean diet and is used for cooking, baking, and flavoring foods. Containing more than 70% oleic acid, olive oil is an excellent source of phytonutrients and promotes heart health.