If you've ever studied the science of healthy eating, you've probably come across the Mediterranean diet. Countless studies have shown that it's one of the most nutritious ways to eat and can provide many health benefits. So what are the benefits of the Mediterranean diet?
ContentWhat are Omega-3s? Why is the Mediterranean diet so good for brain health? Benefits of the Mediterranean diet and Omega-3s: Reducing inflammation Benefits of the Mediterranean diet and Omega-3s: Muscle recovery Benefits of the Mediterranean diet and Omega-3s: Reducing muscle soreness Benefits of the Mediterranean diet and Omega-3s: Increasing endurance What are plant-based alternatives to Omega-3s?
WomanEL will tell you about the main component of this diet – Omega-3, as well as what health benefits you will receive if you start eating this way.
What is Omega-3?
One of the main reasons the Mediterranean diet has so many health benefits (especially for the brain) is its high omega-3 content. Omega-3s are polyunsaturated fatty acids—essential fats that our bodies can’t produce and can only be obtained through food or supplements. Thanks to their anti-inflammatory properties, they help support heart health, improve mental health, and reduce muscle inflammation.
There are three main types of Omega-3 fatty acids: alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA). DHA and EPA typically come from fish, algae, and seaweed. Therefore, if you follow a plant-based diet, it is important to understand where you can get these acids from (for example, from spirulina supplements).
Why is the Mediterranean diet so good for brain health?
Basically, the Mediterranean diet is high in carbohydrates, moderate in fat, and very low in processed foods. If you want to follow it, you need to increase your fat intake, increase your plant-based intake, and focus on consuming plenty of Omega-3 fatty acids.
Numerous studies have shown that this way of eating can benefit our brains. But one new study suggests that it’s not just the high omega-3 content of the Mediterranean diet that makes it so special.
A study in rats, published in the journal Gut Microbes Reports, showed changes in the gut microbiota and improvements in memory and cognition after they were fed a Mediterranean diet. The growth of new species of microorganisms in the gut was linked to improvements in cognitive flexibility, spatial orientation and working memory.
These results need to be replicated in humans before we can conclude that the Mediterranean diet works in a similar way. But it is still a sign that the composition of the products included in this diet can have both direct and indirect effects on brain health.
Benefits of the Mediterranean Diet and Omega-3s: Reducing Inflammation
While “exercise is a wonderful thing for the body, it can also be harmful to your muscles and joints if you don’t take the right precautions, such as not getting all the nutrients you need,” says Isabelle Zapf, founder of Z-Ora Nutrition.
“Nutrients help repair damage that occurs during training (for example, promote muscle recovery). Omega-3s, EPA and DHA, are long-chain fatty acids found in algae and fatty fish that help reverse free radical damage caused by strenuous exercise. Free radicals lead to inflammation, which damages muscles, joints, and ligaments. Thus, they help maintain the cleanliness of the arteries and the efficient movement of blood throughout the body and to the muscles.”
Benefits of the Mediterranean Diet and Omega-3: Muscle Recovery
Researchers at the University of Westminster gave people either omega-3 capsules three times a day or a placebo for four weeks. They then had them perform very intense exercise that caused severe muscle pain afterward. The group that took the fish oil capsules had a lower inflammatory response and less muscle damage than the group that took the placebo. Although Omega-3 did not improve performance, it did reduce pain.
Benefits of the Mediterranean Diet and Omega-3: Reducing Muscle Soreness
Omega-3s can help with more than just DOMs (delayed onset muscle soreness). According to a study published in the British Journal of Clinical Pharmacology, the EPA and DHA found in fish oil may help reduce some symptoms of rheumatoid arthritis (an inflammatory form of the disease). Thanks to their anti-inflammatory properties, Omega-3s can reduce the duration of morning stiffness in joints, reduce the number of swollen or tender joints. They also shorten the time it takes for fatigue to set in, and, most importantly, increase grip strength. Interestingly, grip strength is a very important indicator of strength and overall well-being. Researchers say it can predict your risk of cardiovascular disease. What’s more, the stronger your grip is as you age, the more likely you are to survive diseases like cancer and remain more mobile and independent.
Benefits of the Mediterranean Diet and Omega-3: Increased Endurance
According to nutritionist Zoe Palmer-Wright, there is some evidence that omega-3s can help improve exercise performance. One study found that when a group of men took 2,400 mg of fish oil daily for eight weeks and then performed five sets of six bicep curls, they were able to maintain muscle strength and experience less muscle swelling than a group that took a placebo.
What are plant-based Omega-3 alternatives?
Omega-3s are readily available in a wide variety of plant-based foods, Source: freepik.com
Healthy fats are the foundation of the Mediterranean diet. Foods like fish, nuts, and oils are favored over dairy, meat, and other types of saturated fats.
Don't like fish? Don't worry, there are plenty of plant-based foods that contain Omega-3s, such as the ones listed below:
- Walnuts. They are packed with important nutrients like fiber and minerals, including manganese, copper, phosphorus, and magnesium. You'll get 10,800 mg of ALA Omega-3 fatty acids per 1-ounce serving.
- Beans. Beans are a great way to get the protein and fiber that are essential to a Mediterranean diet. To get your fill of legumes, try adding a handful of beans (like chickpeas, black beans, kidney beans, lentils, or peas) to a salad, soup, or a plate of savory vegetables. Just be sure to rinse canned beans first. This will help minimize the sodium content.
- Tofu. Made by curdling soy milk and pressing soy curd into soft blocks, each serving packs a solid dose of several key nutrients: protein, iron, calcium, and manganese. A 1/4 block (122 g) will give you 6,060 mg of ALA Omega 3.
- Seeds. If you don’t eat fish, go for chia and flax seeds. They all contain protein, as well as Omega-3.
- Oils. Olive oil is the main source of fat in the Mediterranean diet. It contains monounsaturated fats, which lower total cholesterol and low-density lipoprotein cholesterol. However, the amount of Omega-3 in it is very low – only 1%. Replace olive oil with avocado or algae oil. Animal studies have shown that avocado oil can improve heart health by lowering cholesterol and triglyceride levels.
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