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The Mediterranean Diet
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Fruits
Benefits: High in vitamins and antioxidants, support immune system, lower risk of chronic diseases. Food Examples: Apples, oranges, grapes.
Vegetables
Benefits: Loaded with nutrients, fiber, and low in calories, reduce the risk of obesity and certain cancers. Food Examples: Spinach, kale, bell peppers.
Healthy Fats
Benefits: Monounsaturated fats can lower bad cholesterol levels, reduce heart disease risk. Food Examples: Olive oil, avocados, nuts.
Fish and Seafood
Benefits: Rich in omega-3 fatty acids, promote brain health, reduce inflammation. Food Examples: Salmon, mackerel, sardines.
Legumes
Benefits: Great source of protein and fiber, help manage blood sugar levels, sustainably sourced protein. Food Examples: Lentils, chickpeas, beans.
Whole Grains
Benefits: Rich in fiber, improve digestive health, reduce heart disease risk. Food Examples: Whole wheat bread, brown rice, quinoa.
Herbs and Spices
Benefits: Contain anti-inflammatory compounds, enhance flavor without extra salt, may aid in digestion. Food Examples: Garlic, oregano, rosemary.
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