10 Superfoods In The Mediterranean Diet And Recipes To Use Them In
People who want to switch to a healthy diet and lifestyle are now seeking to add more superfoods to their diet because they are known for offering maximum nutrients and health benefits. If you’re following the Mediterranean diet, you can optimize your health by adding more of them to your daily meals. This guide will show you what superfoods are in the Mediterranean diet and some recipe ideas for incorporating them into your meal plan.
1. Fish and Seafood
Let’s start things off with a main protein source in the Mediterranean diet: fish and seafood. Fish, especially salmon, is rich in protein and omega-3 fatty acids that are good for heart health. There are many ways to prepare salmon to suit your tastes, such as this Lemon Salmon.
2. Leafy Greens
Dark, leafy greens are an excellent source of vitamin A, vitamin C, and calcium. They are also fiber-rich foods that aid in your digestion and overall health. Try to incorporate dark, leafy greens into your diet, such as this Spinach Salad.
3. Nuts
Nuts are a great source of protein for a Mediterranean diet. It also reduces the risk of heart disease thanks to the monounsaturated fats they add to your diet. They are great for snacking or made into nut butter. Try this cranberry pecan quinoa to incorporate more nuts into your daily meal.
4. Whole Grains
Rich in fiber, minerals, and phytonutrients, whole grains are good for boosting overall health and disease prevention. They are an integral part of the Mediterranean diet and should be incorporated into your meals, such as these oatmeal breakfast cookies for breakfast.
5. Olive Oil
Olive oil is one of the staple ingredients in the Mediterranean diet. Use it cold to make salad dressing for its rich, healthy fats and vitamin E content, which makes it beneficial for fighting heart diseases.
6. Legumes
Legumes cover a broad spectrum of food items that you can add to the Mediterranean diet to make it healthier. It is another great plant-based protein that is rich in essential nutrients. Stock up on legumes like kidney beans, garbanzo beans, and black beans to make your favorite dishes, such as Hummus.
7. Tomatoes
Rich in lycopene, tomatoes are beneficial in various health benefits because it has vitamin C. There are many ways to integrate tomatoes into a Mediterranean diet, such as this Tomato Soup.
8. Berries
Berries are packed with antioxidants and essential nutrients that nourish your body from within. Because of this, it’s a great addition to your daily diet. You can even make excellent desserts, such as this Berry Trifle.
9. Yogurt
Yogurt is a versatile addition to your Mediterranean diet. It’s a good source of good bacteria that aids your digestive health. If you want to enrich your diet with yogurt, you can try this recipe for Yogurt Bark, which makes a yummy, healthy dessert.
10. Cruciferous Vegetables
Cruciferous vegetables add vitamins, nutrients, and fiber to your diet. Use them to make side dishes and salads. You can make healthy yet simple dishes, such as these Air Fryer Cauliflower Steaks.
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This originally appeared on The Gracious Pantry.