🐟 Reach for vegetables, nuts and seeds, oily fish, and a good glug of extra virgin olive oil, and also make the time to enjoy food sitting down with friends and family around a table 🖋️ timspector for ipaperviews
What decades of research has shown is there is one clear winner when it comes to improving overall health . Hundreds of studies have been published analysing millions of people’s health and the associations with this particular type of diet. Though it’s well understood, there are slight variations on parts of the diet such as amount of dairy and alcohol consumption.
Research has shown how easy the Mediterranean diet is. It works in different settings and with different levels of access to foods, showing it is achievable and sustainable. It is affordable, seasonal and applicable across the globe with the only truly exceptional ingredient, which appears to have unique beneficial impacts beyond that of the rest of the dietary pattern.
The Mediterranean diet is unique in the way it highlights the importance of social factors and daily movement as well as food. The importance of how, where, when and why we eat as well as what we eat is all part of the latest understanding of the Mediterranean diet and is well supported by research in the areas where we see the longest living populations in the world.
The Mediterranean diet has been shown to improve health from pregnancy to midlife and well into older age reducing the risk of heart disease, high blood pressure, cognitive impairment, type 2 diabetes, cancer, obesity, depression and most recently, dementia. Diseases related to ageing are all tightly linked with nutrition, making our daily food choices the most powerful tool we have to decrease our risk of developing them and live a longer, healthier life.
As part of the ZOE health study, we analyse the diet of all our members and found that those who are eating a range of different plant foods including whole grains, nuts and seeds, alongside healthy animal foods such as fish are more likely to have a healthier gut microbiome score and metabolic response. The one change which most of us could make to have a more MD style diet is simply to add pulses, beans, lentils and whole grains at every meal.
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