To live a long and healthy life, it is important not only to eat healthy foods but to combine them correctly. And the best type of food in this regard is the Mediterranean diet.

Mediterranean type of nutrition

Long-life has been a dream of people since time immemorial, but also important to live not just for a long time, but also in good physical and mental condition. Doctors are increasingly focusing not only on healthy food but also on the correct combination of it: the Mediterranean type of nutrition is recognized as the best in this regard. The results of a study by Italian scientists are published in the journal Nutrients.

Why Mediterranean diet so beneficial?

Doctors note that the Mediterranean diet is not a diet, but a model of a balanced, healthy diet. Nutritional research in recent decades has focused on food combination patterns rather than individual foods.

Various dietary patterns are associated with health benefits, but most of the evidence in the medical literature relates to traditional dietary habits and lifestyles in the Mediterranean region.

Scientists again analyzed the nutrition of residents (moreover, different groups of the population) of seven countries that adhere to the Mediterranean diet. And they noted that this type of nutrition is most useful in terms of prevention and treatment of age-related non-communicable diseases. Namely, diseases of the heart and blood vessels, metabolic disorders, that is, disorders in metabolic processes, age-related changes in the brain, depression, cancer, colds, and even fractures.

In addition, the Mediterranean diet is environmentally friendly: doctors call this type of nutrition an intangible world heritage of healthy living with respect for the environment.

What foods are included in the Mediterranean diet?

Most of the diet in such a diet is fruits, vegetables, vegetable fats, and proteins, and sweets and fatty meats are avoided.

Losing weight

With the Mediterranean diet, you can also lose weight, but slowly and without harm to health. The process of losing weight is slow, but without the feeling of hunger and stress: in addition, with this type of diet, it is also recommended to engage in feasible sports.

Menu of the inhabitants of the Mediterranean:

• seafood and non-fatty fish;
• chicken, turkey, lean beef, rabbit;
• dairy foods but only without additives (that is, unsweetened) and with a low percentage of fat;
• fast carbohydrates, that is, sugar, sweets, are replaced by slow ones: whole grain pasta, wholemeal bread;
• alcohol is also limited, except dry wine no more than a glass a day.

Picture Credit: Pexels

Usually, when people are advised to add protein-rich foods to their diet, most people immediately think of red meat. In fact, there are a huge number of other foods that are also high in this essential element.

What are proteins?

To improve your understanding of the nature of proteins and their benefits to the body, you need to understand what proteins are and what foods contain them.

Proteins are groups of molecules made up of amino acids connected by peptide bonds.

Note, that each protein contains the following minerals:

• Nitrogen
• Oxygen
• Carbon
• Hydrogen
• Phosphorus

Even the very presence of all these substances in the human body testifies to their great importance. Remember that protein is part of most cells of the internal organs.

Moreover, proteins are actively involved in important biological processes.

The main functions of proteins

Since proteins are involved in almost all types of body activity, it can be argued that they are indispensable for human growth and development.

Also, proteins provide the process of transporting oxygen through the blood to the cells of the internal organs.

Proteins are one of the main components of essential enzymes, some hormones, and even antibodies, which are responsible for protecting the body from the negative effects of adverse external agents.

Protein-rich foods that should be in everyone’s diet

Given all the beneficial properties and benefits of protein, it is important to emphasize that protein-fortified foods must be present in the diet of everyone who cares about their own health.

One of the most effective ways to replenish protein stores in the body is the regular consumption of foods high in this substance. To this end, it is necessary to review the diet and take the basic principles of a balanced and healthy diet.

1. Nuts

Agree, nuts are quite a popular food due to their pleasant taste and aroma. Fortunately, these healthy treats are quite versatile, as their taste is unobtrusive and goes well with most dishes.

All varieties of nuts have countless benefits for the human body. Undoubtedly, nuts have incredible properties due to their high protein content.

Of course, each type of nut contains a different amount of protein, but the average amount of this essential substance is about 17 grams per hundred grams per serving of nuts. Here are the nuts that experts recommend eating regularly to improve your health:

• Cashews
• Almond
• Pistachios
• Peanut

It is important to remember that for the most effective results, it is better to eat nuts fresh without any impurities.

2. Artichokes

This vegetable is widely known in many countries not only for its powerful nutritional properties but also for its high protein content.

It differs from other products by its positive effect on the digestive process, because it is not only incredibly satisfying but also indispensable for accelerating the weight loss process. Note that for every 100g of artichoke there is about 3,3g of protein.

It is safe to say that this incredible vegetable is a must-have for anyone who cares about their figure and takes care of their health.

3. Broccoli

It’s time to forget about all the prejudices about the taste of broccoli because scientists have long proven that people who regularly eat this incredible vegetable, get incredible benefits from it.

One of the main reasons to include broccoli in your daily diet is the high protein content. Believe it or not, 100g of fresh broccoli contains about 11,1g of protein. That is why many people compare broccoli in its useful properties with red meat.

4. Fish

Of course, when it comes to the most useful and nutritious protein-enriched foods, you can not forget about fish. Fish and seafood are one of the most popular healthy foods in the world.

In fact, fish should definitely be in everyone’s diet, because it contains not only essential omega-3 fatty acids but also proteins in large quantities.

Also, a portion of fish weighing about 85 grams has as much as 27 grams of protein.

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1. Spinach
Maybe in childhood, spinach did not improve your mood – many children hate this delicacy and get a hysterical attack at the mere sight of green mush. However, this vegetable has so much folic acid in it that it effectively improves the mood, and in addition it can protect against depression! In addition, spinach contains one more magical ingredient: tryptophan. It is an electrically neutral amino acid that has relaxing and relaxing properties. To fully enjoy the benefits of this relationship, however, you should eat vegetable in raw form.

2. Bananas
Tough day? You’ll need a good top-up – what about a little … zinc? Eating a banana can not only improve your mood, but even … ensure a calmer sleep!
This fruit also increases the secretion of neurotransmitters in the brain that respond to the transmission of signals between the nerve cells. Thanks to this, your mind feels stimulation, and thus – the mood becomes much better.

3. Mussels
These seafood contain a lot of vitamin B12, which positively affects our concentration and ability to remember. It is necessary for the proper functioning of the entire nervous system. Tasty mussels will help you when you need a lot of energy, and also improve the work of your brain. Thanks to the zinc content, they will make you more resistant to stress!

4.Saffron 

This spice has been used for many centuries as a natural “enhancer” and anti-depressant! It’s very simple – just add it to your favorite food! Saffron stimulates our nervous system to secrete more dopamine and serotonin, thus affecting the mood identically as tempting (and much more calorific) chocolate. It’s worth to like this spice!

5. Salmon
This fish is rich in omega-3 fatty acids. Thanks to this, it relieves the symptoms of depression! In addition, it contributes to increased production of so-called happiness hormone, or serotonin. Specialists recommend that you eat salmon 2-3 times a week. Interestingly, some studies indicate that eating a dish prepared from this fish can even ease menstrual pain!

6. Celery
Maybe you did not expect this vegetable in such a statement, but the facts are irrefutable! Celery reduces the level of stress hormone in the blood. The flavors contained in this vegetable have a calming effect. For centuries it has also been considered a natural aphrodisiac.

Image credit: ulleo, SusannWeiss

INGREDIENTS

• 400 g fillet of salmon
• 1 tbsp. l. honey
• 4 tbsp. l. soy sauce
• 2 tsp. lemon juice
• 2 cloves of garlic
• 1 tsp. dry Italian herbs
• salt and pepper to taste
• olive oil

This delicious and delicious dish is prepared very simply and quickly, but you will need an additional 30 minutes to marinate the fish. We used salmon for the recipe, but other types of red fish, such as salmon or pink salmon, are also suitable.

How to cook baked salmon in honey-soy marinade
Cut the salmon fillet into portions. Mix in a bowl soy sauce with lemon juice, honey, passed through the press with garlic, herbs and salt and pepper to taste. Lay the fish in the marinade and leave for 30 minutes.

While marinating fish, heat the oven to 220 degrees. Lay the prepared pieces of fillet in a greased olive oil, send it to the oven and bake for 15 minutes.
This fish contains some substances that improve the functioning of brain cells.

Image credit: cattalin