Mediterranean Diet

We often read or are told about the Mediterranean style diet being good for our health! But why is this so? Researchers have found that the Mediterranean diet is high in carotenoids that appear to protect us against illnesses such as type 2 diabetes and cardiovascular disease.

A group of middle aged to elderly men participated in a study that examined the link between the dietary consumption of carotenoids (found in high amounts in the Mediterranean diet) and the prevalence of metabolic syndrome. Metabolic syndrome is a combination of health problems involving waist-to-hip ration, blood pressure, blood sugar levels, cholesterol and triglyceride concentrations in the body. Those with the syndrome are thought to be at greater risk of cardiovascular disease and other health problems.

Scientists found that the intake of carotenoids via the consumption of a Mediterranean diet had the effect of decreasing the incidence of the health factors leading to metabolic syndrome. Those who had a higher intake of carotenoids had a lower amount of triglycerides in the blood and a lower amount of fat around the waist.

Carotenoids are responsible for the color of fruits and vegetables, and are thought to have such a positive affect on the body due to their highly anti-oxidant action. Free radicals in the body bind to healthy cells damaging and mutating them. This free radical damage plays a role in chronic illnesses like cancer, cardiovascular disease and pre-mature aging. There are thought to be 600 different types of these super anti-oxidant carotenoids. The following is a brief overview of the most famous carotenoids and where we might find them;

Beta-Carotene

It is generally used in the body to make vitamin A. It is found in green, orange and yellow vegetables, such as broccoli, carrots, sweet potato, spinach,other dark leafy greens, capsicum, apricots and mangoes. Beta-carotenes may aid in boosting the immune system, slow the aging process and prevent cancer.

Lycopene

Lycopene is responsible for giving tomatoes their beautiful red color. They are said to be even more potent than beta-carotene in their antioxidant action. To increase your lycopene intake look for fruit and veg that are red in color; tomatoes, guava, red grapes, capsicum, apples, tomato sauce and juice are great sources of lycopene. There is some interest at the moment in lycopene and its anti-cancer effects in particular with prostate cancer.

Lutein

There has been research conducted suggesting that people who consume a good amount of lutein through fruit and veg have a lower incidence of macular degeneration and cataracts as it is thought to protect the eyes form free radical damage and aging. Lutein is found in green leafy vegetables like spinach, as well as corn, potatoes, tomatoes, carrots, and many other fruits.

These carotenoids are available in supplement form, however the best way in which to increase the intake of carotenoids is through the consumption of a healthy diet that is high in these substances such as the Mediterranean diet. The absorption of these substances is higher when consumed as part of the diet and the amounts are usually higher than that found in supplements and is is often the cheaper option.

These are just some of the reasons why a Mediterranean diet is so good for us!

Sluijis I., Beulens JW., Grobbee DE., Van Der Schouw YT., Dietary carotenoid intake is associated with lower prevalence of metabolic syndrome in middle aged and elderly men, 2009.

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