Nine Basic Ingredients of Mediterranean Diets - Focuses on the Very Best, Freshest and Healthy Food

The Mediterranean diet is a nutritious diet which consists of cereals, legumes, fruits, vegetables and nuts containing low saturated fats. It also encompasses low consumption of red meat, small to moderate amounts of wine, poultry, seafood and dairy products. It is one of the most researched dietary programs.

Here are the nine fundamental ingredients as recommended in the Mediterranean diet.

o Olive Oil -- It is more advisable to use than butter because of its abundant supply in mono-unsaturates. These are fatty acids that help safeguard the heart from diseases.

o Garlic -- Its distinguishing taste adds that special tang to most sauces. It can protect the heart by reducing cholesterol levels in the blood and controls blood pressure.

o Oily Fish -- It has essential fatty acids that lessen the chances of heart disease by reducing bad cholesterol levels.

o Fruit and Vegetables -- It is recommended that one has to eat up to four hundred grams of fruits and vegetables daily. This means eating five pieces of fruits and vegetables a day. This amount would be enough to support the body's need of essential nutrients specifically antioxidants and vitamins that can safeguard the body from risks of cancer.

o Red Wine -- This has flavonoids that help combat heart diseases. It functions as a platelet inhibitor and antioxidant. It also contains a remarkably high level of natural aspirin.

o Whole grains -- Foods like rice, pasta and bread are the chief part of this die. Cancer and heart disease-fighting fiber, nutrients, vitamins and minerals are found in whole grains in their normal natural state. Whole grains supply the body with energy and because it takes time to digest them, you get an extended feeling of fullness when eating them.

o Omega-3 fatty acids -- Fatty acids reduce the occurrence of blood clots, hypertension, strokes and heart attacks. They also stop certain forms of cancer.

o Healthy fats

o Portion control -- This may not be an ingredient but this is what makes the diet an effective one. The diet advocates on eating smaller amounts of food.

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