Mediterranean Diet Ingredients: Their Antioxidant and Anti-Inflammatory Potential

Abstract

Attractive for its palatability and unique flavourful food choices, the Mediterranean Diet (MD) is one of the most studied dietary patterns due to its numerous health and well-being benefits. MD is, also, an example of a sustainable food system and lifestyle that can be easily implemented outside the Mediterranean basin. It is mainly a plant-based diet, which emphasizes abundant consumption of unprocessed or minimally processed fruits, vegetables, whole grains, nuts, legumes, seeds, herbs and spices, followed by moderate consumption of fish, poultry, eggs and low-fat dairy and fermented dairy products. Extra Virgin Olive Oil (EVOO), the cornerstone of the MD, is the main source of healthy fats, while the consumption of red meat products and products with refined sugars is low. Plenty of fluids like water, juices, herb teas, coffees, and soups are frequently consumed to maintain a good hydration, as well as red wine consumed in moderation with the meals is practiced in some of the Mediterranean countries depending on the culture, traditions and religious beliefs. An updated MD food pyramid describing the main ingredients of this dietary pattern is proposed. The phytonutrients, consumed daily within the MD and acting in synergy, are responsible for the highly antioxidant and antiinflammatory nature of this diet and are briefly described.