True Nutrition by March Cocó;

Author:March, Cocó;
Language: eng
Format: epub
Publisher: Morgan James Publishing

Secrets to remember:

A healthful diet includes plenty of whole foods.

Many Americans do not get enough fiber. Don’t be one of them.

Certain essential nutrients, such as vitamin C and omega-3 fatty acids, must be obtained through the diet, or, in the case of vitamin D, through sensible sun exposure and/or supplementation.

Consider supplementing with fish oil to get enough heart-healthy omega-3 fatty acids into your diet.

CHAPTER 11

A Mediterranean Tale

O Love! what hours were thine and mine,

In lands of palm and southern pine;

In lands of palm, of orange blossom,

Of olive, aloe, and maize and vine!

Alfred, Lord Tennyson

The story of the Mediterranean diet probably began in the Fertile Crescent bordering the eastern Mediterranean Sea many thousands of years ago. The people who lived and farmed the region benefited handsomely from the illustrious Mediterranean climate; a specific combination of rainfall, moderate temperature and reliable sunshine that supports a variety of healthful foodstuffs, including olives, grapes, pomegranates, dates, grains, aromatic herbs and other plants.

These people lived simply; working the land, tending goats and sheep, and gathering seafood from the bountiful sea. The region features various populations with diverse customs, languages, political structures and beliefs, but a similar diet united them all in robust health.

The modern world got its first inkling of the special health benefits of the Mediterranean diet soon after World War II. Physiologist Ancel Keys spent time in Spain after being stationed in Italy. He grew interested in the traditional cuisines of the area and eventually met fellow scientists from the region who were studying the dietary habits of various local populations.

In time, Keys published reports on the famous Seven Countries Study, a landmark scientific investigation of locals’ dietary habits, which filtered into the public consciousness in the early 1970s. American deaths from heart disease had reached an alarming peak in the 1960s, and scientists had only recently begun to understand the link between blood cholesterol levels and cardiovascular health.

A key finding of the studies revealed that certain Mediterranean populations possessed extraordinarily low cholesterol levels, while also enjoying a remarkably low incidence of heart disease and cancer. Only later did scientists discern that cholesterol is only part of the story. Inflammation and oxidative stress caused by free radicals also play key roles in the development of cardiovascular disease. As it turns out, the Mediterranean diet is essentially anti-inflammatory. It is also rich in antioxidants, which, of course, counteract oxidative stress.

Since the initial revelations from the extensive and wide-ranging Seven Countries study, successive generations of scientists have analyzed every conceivable aspect of the traditional Mediterranean diet and lifestyle. Researchers have carefully investigated many of the precise mechanisms by which the diet’s various components work together to reduce inflammation, while promoting remarkably good health and statistically significant increases in lifespan.

The benefits appear to derive primarily from two main factors: It is nearly vegetarian, providing ample phytonutrients, natural antioxidants and natural anti-inflammatory compounds, and it is virtually devoid of saturated or trans fats, while also exceptionally low in simple carbohydrates (especially refined sugar). In the mid-1990s the public was reintroduced to the benefits of the diet, after it was popularized by Dr.

Download

Copyright Disclaimer:
This site does not store any files on its server. We only index and link to content provided by other sites. Please contact the content providers to delete copyright contents if any and email us, we'll remove relevant links or contents immediately.