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10 Essential Foods That Are Part of Mediterranean Diet

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10 Essential Foods That Are Part of Mediterranean Diet

Last Updated on November 7, 2022 by Mr. Shishir

Experts recommend the Mediterranean diet all over the world for its amazing benefits. It’s better to get Mediterranean food items from their natural habitat to enjoy their unique taste and benefit from their nutritional value.

For example, if you want to adopt the Israeli Mediterranean diet, you should know about Fruits that grow in Israel and where to buy them.

All set to buy food items that come from the Mediterranean region and start your Mediterranean diet? Keep reading to find ten essential food items that must be a part of your Mediterranean diet if you want to enjoy the best results. 

1.     Vegetables

You will have to eat four or more servings of vegetables during your Mediterranean diet. Eating veggies will maintain the levels of vitamins and antioxidants in your body, allowing you to stay healthy and prepared against diseases.

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Here is the list of Mediterranean vegetables that should be included in your Mediterranean diet:

  • Artichokes
  • Beets
  • Brussels sprouts
  • Leafy Greens
  • Carrots
  • Mushrooms
  • Cucumbers
  • Peppers
  • Onions
  • Zucchini
  • Sweet Potatoes

Eating all the Mediterranean veggies in 24 hours can be a bit challenging for you. Instead of having an all-out plan of doing nothing but eating vegetables, you should try to divide your veggie intake. Have some vegetables in your breakfast, replace your snacks with vegetables, and try to add veggies to your lunch.

2.     Fruits

Fruits play an important part in the Mediterranean diet plan. Here is a list of fruits you should include to your diet:

  • Apples
  • Strawberries
  • Oranges
  • Melons
  • Peaches
  • Pears
  • Bananas
  • Grapes

You should avoid taking fruits as juices or smoothies when following a Mediterranean diet. It’s better to eat food as fruit drinks can prove unhealthy.

3.     Nuts and Seeds

Dry fruits, nuts, and seeds boost the texture and taste of the Mediterranean diet. Some of the essential nuts and seeds of the Mediterranean diet are:

  • Almonds
  • Hazelnuts
  • Walnuts
  • Cashews
  • Sunflower Seeds
  • Pumpkin Seeds

Munching on nuts and seeds all the time might seem like a great idea. However, replacing your favorite snacks with seeds isn’t good for your health. Try to add seeds and nuts to your meals to avoid munching.

4.     Legumes

The best thing about legumes is that they are super affordable and provide you with a lot of nutrients. Legumes are high in proteins and low in fats. Here are the legumes you should add to your Mediterranean diet:

  • Pulses
  • Peanuts
  • Peas
  • Chickpeas
  • Lentils
  • Beans

5.     Whole Grains

It’s the Mediterranean custom to consume whole grains on a daily basis. When trying to adopt a Mediterranean diet, you cannot forget to add these amazing whole grains to your meals:

  • Corn
  • Oats
  • Whole Wheat Bread
  • Buckwheat
  • Rye
  • Barley

6.     Seafood

During your Mediterranean diet, you will have to consume seafood at least thrice a week. These seafood items mentioned below are rich in Omega-3 that have amazing antioxidant properties:

  • Salmon
  • Tuna
  • Shrimp
  • Trout
  • Oysters
  • Crab
  • Sardines

7.     Poultry

A simple way to ensure that you maintain proper levels of proteins and enjoy your meals in your Mediterranean diet is to consume the following poultry products:

  • Chicken
  • Duck
  • Turkey

Remember that you cannot skip veggies and fruits from your Mediterranean diet simply because you love poultry products. Striking a balance between your favorite foods and the foods you really need is the only way to enjoy health benefits when following a Mediterranean diet.

8.     Dairy Products

Who wouldn’t like to add dairy products to their diet? These are dairy products you can add to your Mediterranean diet in moderate amounts:

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  • Cheese
  • Yogurt
  • Milk

9.     Herbs And Spices

The specific aroma and taste of Mediterranean foods make the Mediterranean diet one of the best diet plans for people around the world. But what’s the reason behind the enticing aroma and exquisite taste of Mediterranean foods? The answer revolves around the usage of herbs and spices.

These are the healthy herbs and spices you should add to your Mediterranean diet:

  • Garlic
  • Basil
  • Mint
  • Rosemary
  • Nutmeg
  • Sage
  • Pepper
  • Cinnamon

These herbs and spices have antioxidants that can boost your immune system and help you stay prepared against deadly diseases.

10. Eggs

How about adding eggs to your meals to reap amazing health benefits and satisfy your palate? Here are three types of eggs you can easily add to your Mediterranean diet:

  • Chicken Eggs
  • Quail Eggs
  • Duck Eggs

I’m Mr. Shishir, a digital marketing and SEO expert from Bangladesh. I have over 9 years of experience in the industry, and I am passionate about helping my clients achieve their desired results. I am well-versed in White Hat SEO techniques, Link Building, Social Media Marketing, Google ads, Facebook ads, and Instagram ads. I am an expert in keyword research, link building, on-page, and off-page optimization, Content Marketing, Google Search Console & Analytics, and Advance SEO Strategies. I also have expert knowledge in WordPress Website Design and Graphic Design. You can find on socials like Facebook or Instagram.

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