Mediterranean diet is a heart-healthy diet that is recommended to prevent diseases, such as cardiovascular diseases, diabetes, and obesity. There is some research that suggests that it can lower the risk of developing cognitive decline.
The Lupus Foundation of America highly recommends Mediterranean diet, above everything else. It’s not a diet that focuses on very specific food types; therefore, you won’t miss out on any food groups altogether, such as proteins or dairy.
The Mediterranean diet consists of
Vegetables: Spinach, broccoli, green leafy vegetables, zucchini, carrots, mushrooms (I know, mushrooms are not really vegetables), tomatoes (and I know, tomato is a fruit), olives, onions, garlic.
Here, I have to note that there is absolutely NO scientific evidence that shows that nightshade vegetables (tomatoes, eggplant, potatoes) cause inflammation specifically, although some studies point out that they can affect the symptoms of IBD. However, garlic is known for boosting the immune system…so…maybe don't eat a lot of it.
Fruits: Citrus fruits, berries, grapes, figs, apples, bananas, avocados, pomegranates.
Legumes: Chickpeas, beans, lentils, peas
Meats and fish: Lean poultry, fish that are high in Omega-3, such as tuna and sardines…but any fish is good of course. Pork is okay in moderation.
· Seeds and nuts: Almonds, walnuts, pistachios, pine nuts, peanuts, sunflower seeds, pumpkin seeds, chia seeds. Some of these are high in Omega-6 fatty acids, but according to Harvard University, Omega-6 actually does not contribute to inflammation. I guess, moderation is the key.
Olive oil
Low-fat dairy
Whole grains
Herbs and spices: Rosemary, basil, oregano, thyme, marjoram
I’m now collecting Mediterranean recipes including ones with tofu (ewww). Tofu is a good option if you used to eat a lot of beef or pork but you’re not a fan of fish. Where I live (way far away from the ocean), I simply don’t trust the freshness of fish and shellfish so I may have to form a friendship with tofu.
Photo credit: Prevention
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