Mediterranean Diet and Longevity

Statistics have shown that there is very clear evidence that the Mediterranean population live a beneficial life; those who follow their ‘way of life’ when it comes to eating healthy will be rewarded tremendously throughout their life. Studies done by researchers over the past three decades concluded that following the Greek version of the Mediterranean diet is associated with longer survival. Researchers collected data from three studies to ensure that the Mediterranean diet is in fact a great asset to an individual’s daily life. To refresh your memory or for anyone who does not know much about the Mediterranean diet, the diet originates from the Greeks who consume a fair amount of olive oil and high portions of vegetables and fruits.

Amazingly, studies have shown that “death rates in the Mediterranean region were generally lower and adult life expectancy [were] generally higher in comparison to the economically more developed countries of northern Europe and North America….” The Mediterranean diet along with its healthy benefits has proven to show that it has a good effect on a ‘range of diseases.’ According to the studies done by Trichopoulou et al (1995), there are ‘eight desirable key features’ that are presented in the traditional diet in the Mediterranean area. These eight components are listed as:

(1) high monosaturated-to-saturated fat ration

(2) moderate ethanol consumption

(3) high consumption of legumes

(4) high consumption of cereals (including bread)

(5) high consumption of fruits

(6) high consumption of vegetable

(7) low consumption of meat and meat products

(8) moderate consumption of milk and dairy products

Another great aspect of the Mediterranean diet is the fact that the food associated with this diet usually consists of a great amount of antioxidants. Antioxidants have been proven to greatly benefit an individual’s health. Greens (vegetables, salads, etc.) that are eaten and cooked in a healthy way contain a great amount of flavonoids which is said to be “considerably higher than those found in red wine and black tea.” Flavonoids are known for their antioxidant properties and sometimes are called blioflavonoids. The Mediterranean diet allows for a healthy moderation of red wine which has also shown its benefits in many other studies as well.

References:

(1) Trichopoulou A & Vasilopoulou E (2000): Mediterranean diet and longevity. B J. Nutr. 84(Suppl), S205–S209.

(2) Adherence to a Mediterranean diet and survival in a Greek population. A. Trichopoulou, T. Costacou, C. Bamia, et al., N Engl J Med, 2003, vol. 348, pp. 2599--2608