Many clinical studies have proven that the Mediterranean diet is the healthiest diet with many positive effects on health – this was the reason UNESCO included it in the list of protected intangible heritage in November 2010.
- Mediterranean diet includes foods rich in plant fibre, such as cereals, various fruit and vegetables, nuts, legumes, different kinds of seeds and olives, and an increased intake of fish and seafood. Intake of red meat should be reduced, whereas organic eggs and dairy products, as well as poultry should be consumed in moderation. The main source of fat is olive oil, and the best sweetener is honey. Also, daily menu should be adapted to the specific needs depending on age, but gender as well – says Lejla Kažinić Kreho, M.D., the member of the British Nutrition Society and the author of the bestselling book 21st Century Diet.
Broccoli against prostate cancer
As many organic fruits and vegetables as possible is the formula for the prevention of prostate cancer. – Broccoli and tomato are an excellent combination for the prevention of prostate cancer and it would be good to prepare them as a side dish with lunch or dinner as often as possible. Also, decrease the intake of saturated fatty acids of animal origin and increase the intake of foods rich in omega-3 and omega-6 fatty acids. This primarily means oily fish, walnuts and almonds, and sunflower and flax seeds. Walnuts and almonds are a good choice for a snack. You can add walnuts to your chicken breast and seasonal vegetables salad and bring it to work as a light lunch, or to your morning oat porridge. Whole grains are generally very healthy and we should consume them two to three times a day, whereas oats are one of the most desirable grains – says Lejla Kažinić Kreho, M.D.
Anti-aging effect of oats
Oats are an excellent source of magnesium, manganese, selenium, iron, calcium, zinc and copper. Due to beta-glucan fibres, they are also popular as food that ‘irons out’ the wrinkles from the outside, they help women with hormone imbalance, so their intake is recommended in perimenopause and menopause. Oats are also excellent for lowering cholesterol. Also, due to their low glycemic index they are useful in reduction diets.
They help in maintaining optimal levels of blood sugar. In general, whole grains reduce the risk of cardiovascular disease and type 2 diabetes by 20% to 30%, and have a positive impact on the prevention of colorectal cancer, polyps, hormonal cancers, pancreatic cancer and other cancers of the digestive system.
Foods rich in omega-3 fatty acids are especially recommended for a healthy heart and blood vessels. This includes food such as oily fish, which should be on the menu at least two to three times a week. Buckwheat, tomatoes (that lower the level of bad cholesterol), green tea, dark chocolate and a glass of red wine are also beneficial for the heart. These are foods that middle aged and elderly people should include in their diet.
Celery for weight loss
Extra virgin olive oil is especially recommended for women, as it was proven that it decreases the risk of breast cancer. When it comes to women, one should also emphasize the importance of foods rich in phytoestrogens, including legumes (lentils and chick peas), vegetables, nuts, flax, pumpkin and sunflower seeds, as well as berries, such as blueberries, blackberries and raspberries. Soy is also a good source of phytoestrogens, as well as soy products and alpha sprouts. All these foods will also alleviate the symptoms of menopause, but one should avoid red meat and poultry that is not free range. If you want to lose weight, dig into celery, and use green leafy vegetables, such as chard and spinach, to fight wrinkles.
- In addition to being effective as anti-depressant and for boosting concentration, avocado is also an excellent aphrodisiac. Asparagus, garlic and nutmeg also have a similar effect, and if you wish to enrich your love life even further, eat watermelon – says Kažinić Kreho, M.D. Thanks to the amino acid citrulline that expands and relaxes blood vessels, watermelon is a natural substitute for erectile dysfunction treatment drugs.
Supergreen Mediterranean juice for Her
Drink this juice as a snack – it is strongly alkaline, and thyroid & diabetic friendly.
- 1 sliced cucumber
- 4 chopped green celery sticks
- 1 organic zucchini
- 2 medium handfuls of arugula
and drink immediately.
Mediterranean shake for testosterone boost for Him
Oats also impacts testosterone levels, and in combination with the other ingredients, they become an excellent breakfast.
Put in a blender:
- 250 ml of organic soy or cow milk
- 3 tablespoons of oat flakes
- pinch of cinnamon powder
- 2 teaspoons of honey (best would be manuka honey)
- 1 banana
- 1 apple
- 1 teaspoon of flaxseed
- 1 teaspoon of pumpkin seeds
- 1 teaspoon of sesame seeds.
Mix well and drink immediately!