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Phytonutrients In The Mediterranean Style Diet
The Mediterranean diet is based upon the repast that was historically eaten by individuals in the Mediterranean area such as Crete, Greece, and southern Italy in the past, before the spread of Western fast food. This style of eating is referred to by nutritionists as a “dietary pattern”.
Research by scientists during the mid-20th Century found that people living in Mediterranean countries had a lower occurrence of chronic illness and lived longer than Americans, in spite of the infrequent access to healthcare. Upon further investigation, it was revealed that there were vast differences in the lifestyle and diet between the populations of the USA and those of the Mediterranean region. Americans traditionally had diets high in red meat, saturated fats, and processed flour products like breads and baked items. In the Mediterranean diet, people were consuming large amounts of plant foods (vegetables, fruits, grains, legumes, nuts, seeds, herbs and spices), their main animal protein was fish and seafood, not red meat, their bread was grainy and unrefined, they used olive oil in their cooking, salads, and even as a table condiment to dip their rustic grainy bread into, they consumed small amounts of fermented dairy like yoghurt and cheese, and a glass of wine, usually red and always with meals.
Could the fantastic amount of food from their cuisine be the key to why people from the Mediterranean have such great well-being?
It is clear, due to a massive number of studies, that the answer is a resounding ‘yes’! The Mediterranean Diet is loaded with all the foods and vitamins that nutritional science has discovered to be useful for good health. There is a great deal of focus on plant-based foods in the Mediterranean diet, so you will find all sorts of dietary fibre, and a wealth of healthy plant compounds. The diet is based heavily on olive oil as its main source of fat, and predominantly uses seafood instead of red meat, providing an abundance of advantageous omega 3 fatty acids in opposition to harmful saturated fats. Furthermore, its focus on whole, unrefined foods makes the diet not just full of nutrients but also has a lower glycemic load than the average western lifestyle.
A collective of 25 health and nutrition specialists voted the Mediterranean diet as the top diet for 2020. And with good reason:
The Mediterranean diet is one of the most extensively studied dietary patterns in the world.
And studies have found many positive health benefits associated with adherence to a Mediterranean diet:
The Mediterranean diet is a very nutrient dense diet. Because the diet features a vibrant array of fruit, vegetables, unrefined or minimally refined grain products, plus seafood, fermented dairy and phytonutrient-rich olive oil, it delivers a lot of vitamins, minerals and phytonutrients relative to calories. This means that people on a Mediterranean diet are a lot less susceptible to nutrient deficiency, and indeed studies have shown the inadequate intakes of the B group vitamins (B1, B2, niacin, B6, folate, or B12) were rare in the Mediterranean basin, and intakes of antioxidant vitamins (vitamins E and C) and carotenes were also high
It has a lower glycemic impact: because it features whole, unprocessed carbs and eschews refined processed foods, the Mediterranean diet has a much lower glycemic impact than the standard western diet. This means that the meals consumed on a Mediterranean diet are much less likely to spike your blood sugar and insulin levels than the standard western diet that is heavy in refined carbs and ultra processed foods.
It can help you reach and maintain a healthy body weight. Because of its nutrient density, the Mediterranean diet is incredibly satiating – you are not deprived of delicious foods and your body is not deprived of the micronutrients it needs to function at its best. So it is a healthy way of eating that people are very likely to adhere to for the long term. In fact, in one of the most successful weight loss trials to date, those assigned to the Mediterranean diet maintained their weight loss over a period of six years.
The Mediterranean diet has been shown to lower your risk of a number of illnesses, including heart disease, stroke, high blood pressure, elevated “bad” cholesterol levels, Type 2 Diabetes, certain cancers, dementia or cognitive decline.
Phytonutrients or Phytochemicals
Compounds found in plants that have been shown to support human health are referred to as phytonutrients or phytochemicals (derived from the term ‘phyto’ meaning plant). There are thousands of compounds which do not provide any nutritional value but may possibly have the capacity to lower the possibility of long-term illnesses. Phytonutrients activate enzymes that help clear out poisons, strengthen the body’s defense system, are beneficial for cardiovascular and brain health, assist with the metabolism of estrogen, and can cause the destruction of cancer cells. Eating largely plant goods such as vegetables, fruits, whole grains, herbs, nuts, spices, seeds, cocoa, and tea can help mitigate the chance of getting chronic conditions and promote a healthier aging process.
Vascular Health
Around the world, approximately 17.5 million people per year succumb to cardiovascular disease (CVD). Endovascular malfunction may be an element in the progression of atherosclerosis and hypertension, which can make someone more susceptible to heart attack and stroke. Some additional issues which may increase the advancement of this issue are being overweight, abnormal lipids levels in the blood, struggling to properly process insulin, blood pressure difficulties, the hormonal reduction that comes with menopause, and smoking. The endothelium of the circulatory system is composed of only one level of cells on the outer wall of the blood vessels, and it works to control the narrowing and expansion of the vessels, the clumping of blood, the breakdown of clots, and the growth of new blood vessels. Endothelial nitric oxide synthase (eNOS) is responsible for synthesizing nitric oxide in endothelial cells through the breakdown of L-arginine. BH4, which is short for Tetrahydrobiopterin, is essential to the generation of nitric oxide. Nitric oxide has the responsibility of penetrating the layer of cells made of smooth muscles, resulting in both expansion and relaxation.
The diminished capacity for nitric oxide to be produced and used by cells, brought about by rising amounts of oxidative stress and inflammation, is a fundamental reason for dysfunction of vascular endothelial tissue. There is an inconsistency between the amount of antioxidant protection and the presence of reactive oxygen species when discussing oxidative stress. Within the walls of the blood vessel, oxidized Low-Density Lipoproteins (LDLs) can cause inflammation in the vascular system and proatherogenic events that occur, resulting in atherosclerosis. High levels of superoxide, a form of reactive oxygen molecules, result in the production of peroxynitrite, which is a reactive nitrogen species. This peroxynitrite deactivates BH4 and harms cellular components. Arterial rigidity comes about as a result of this process because of an increase in collagen and the deterioration of elastin (scar formation), damaged proteins, and the development of advanced glycation end-products (AGEs). Arterial rigidity raises the strain on the heart, which can lead to single systolic hypertension and an enlargement of the left ventricle.
Tactical nutritional changes to stop vascular endothelial failure and the rise of heart disease include the Dietary Approaches to Cease Hypertension (DASH) and the Mediterranean culinary customs. Let’s look into how certain foods, particularly containing polyphenols, can impact one’s physical health as they grow older, particularly in regards to their vascular function.
Red Raspberries
Fresh red raspberries (Rubus idaeus L) contain a good amount of fiber, offering 6.5gm in every 100gm of the fruit. These diminutive scarlet jewels also contain vitamin C, magnesium, potassium, vitamin K, calcium, and iron. The taste and bright shades of fruits and vegetables are to a certain extent connected to their phytochemical/polyphenolic constituents. Red raspberries stand out due to their particular compounds of anthocyanin and ellagitannin, both of which make up their polyphenol account.
Anthocyanins have a C6-C3-C6 chemical make-up and they are responsible for 25% of the antioxidant power of red raspberries. The vivid red colouring of red raspberries is caused by the presence of anthocyanins. Examples of foods that have anthocyanins in them are sweet cherries, berries such as strawberries and cranberries, apples with the skin still on, beets, red cabbage, purple onions, kidney beans, and red beans. Studies in the laboratory setting and on live animals have indicated that red raspberries have anti-inflammatory, free-radical fighting, and metabolic-stabilizing qualities. It seems that it is the ellagic acid, the most important resulting material from ellagitannins, that is responsible for these impacts. One of the goals of the research on raspberries has been to effect: better control of blood pressure and cholesterol levels, avoidance of atherosclerosis, a better circulation, correction of uncontrolled blood glucose, and increased recuperative power in damage to the brain. Raspberries can be blended into smoothies and sauces, and they make a tasty snack when combined with cottage cheese or yogurt. Put red raspberries on pancakes, waffles, hot or cold cereals, cakes, puddings, and salads to finish them off.
Resveratrol
In 1939, resveratrol, a phenolic stilbenoid compound, was first identified from the roots of white hellebore (Veratrum grandiflorum). Resveratrol can be found in a range of fruits and nuts, including grapes, wines, apples, raspberries, blueberries, pistachios, plums, and peanuts. In traditional Chinese medicine, various teas like Itadori tea are produced with a high amount of resveratrol, which can be found in Japanese knotweed.
Resveratrol has been recognized as having advantageous connections to the heart, such as providing antioxidant qualities, successfully lowering blood pressure, and aiding in the expansion of the coronary vessels. Resveratrol was able to stop cardiac fibroblasts from expressing collagen as well as safeguard against harm caused by medication intake. There are also neuroprotective effects seen with this polyphenol. Studies have revealed that resveratrol appears to offer protection to neurons from harm, inhibit depression, boost cognitive capacity, and help with spatial memory and learning.
Blueberries
Though they are diminutive, blueberries make up for it with an abundance of beneficial phytonutrients. The term “superfood” is often used when discussing the blue gems. Sadly, no single food is capable of providing miraculous powers, however those flavonoids called ‘anthocyanin’ in the berries possess health promoting advantages. What gives blueberries their distinct hues of red, blue, and purple? Blueberries have one of the greatest amounts of anthocyanin among frequently consumed fruits. The polyphenolic pigments found in fruits, flowers, and leaves that range in shade from red-orange to blue-violet are known as anthocyanins, a word derived from Greek which translates to “flower” and “blue”. Anthocyanins may not be a necessary nutrient, yet they could be helpful in establishing health balance throughout one’s life span.
Studies have demonstrated that taking either purified extracts of or ones that are rich in anthocyanins have had a beneficial impact on the LDL cholesterol levels of individuals who have hyperlipidemia in randomized controlled trials. It is evident that blueberries can provide defense for the system of blood vessels through changes in vascular reactivity, blood pressure, and how rigid the arteries are. The metabolism of nitric oxide and its impact on the composition of the endothelium and the levels of lipids in the blood may have potential positive consequences. Studies are being conducted to study the possibility of how anthocyanin components without flavonoids might influence the microbes in the digestive system in a way that causes anti-inflammatory effects and contributes to a protective effect on the heart.
How can we increase our phytonutrient intake?
Experiment with different kinds of plant foods on a weekly basis to keep things interesting, and make sure you consume between 9 and 13 servings of plant-based foods every day. Were you aware that you can find purple versions of vegetables like peppers, carrots, potatoes, and cauliflower? These varieties of plants contain more nutrients than their original form. Combining turmeric and black pepper with olive oil can create a synergistic effect, which amplifies the phytonutrient effects of each of the foods. Including lemon juice when consuming spinach can enhance the iron uptake by the organism.
You are encouraged to eat a LOT more plants!
The Mediterranean diet is not totally vegetarian, yet it is profoundly focused on plant-based foods such as vegetables, fruits, and all other unprocessed plant items like beans, legumes, entire grains, nuts, seeds, herbs, and spices.
Cuisines of the Mediterranean are largely composed of vegetables in a full range of colors, which can be enjoyed in a multitude of different forms such as salads, soups, stews, barbecued, steamed, baked, and stir-fried. Consume a minimum of five to seven portions of vegetables daily.
Fruits are a major part of the Mediterranean diet plan: usually two to three pieces a day are eaten, typically as a substitute for cakes, biscuits, and ice cream for dessert.
Legumes, such as peas, split peas, kidney beans, chickpeas, and lentils should be included in meals like salads, soups, or stews at least 3 times each week.
Whole grain ingredients are used for cooking and serving alongside meals, with white bread being swapped for coarser wholemeal loaves. It is still possible to consume breads and crackers while following a Mediterranean diet, however be sure to read the labels and give special consideration to how much processing the product has gone through.
Consuming a 30g handful of nuts and seeds daily is common.
Spices and herbs are frequently used as a flavoring in meals, instead of a mass of salt. These herbs and spices not only give taste, they are also full of phytonutrients – beneficial plant substances.
If you are going from consuming a typical Western diet to a Mediterranean regimen, you should attempt to find enjoyable methods to include all these energetic, healthy ingredients into your meals every day.
You are also going to receive a fantastic amount of beneficial plant compounds. In the last few years, scientists have discovered a variety of health advantages to be had, such as antioxidants, anti-inflammatories, enhanced circulation and more.
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