Ultimate Mediterranean Diet Foods List

Due to its high content of tocopherols, carotenoids, and polyphenols, extra-virgin olive oil possesses anti-inflammatory and antioxidant properties.

Extra-Virgin Olive Oil

Seasonal, locally obtained produce is the primary focus of the Mediterranean diet. Soups consisting of legumes and lentils, frittatas, and dark leafy greens (kale, chard, beet greens, mustard greens, cassava leaves, and collard greens) frequently incorporate these ingredients.

Fruits and Veggies

Utilizing aromatic spices and herbs is an excellent method to enhance the flavor of food without adding additional salt or sugar. Furthermore, these seasoning agents derived from plants diminish the necessity for surplus sodium addition while offering antioxidants that are beneficial to health. 

Herbs and Spices

Nuts and seeds are a gratifying sustenance option due to their composition of fiber, protein, and fat. While hummus is its most well-known application, this multipurpose condiment also elevates salad dressings.

Nuts and Seeds

Fresh and canned tomatoes, whether they are whole, diced, stewed, or concentrated into a paste, are daily dietary essentials in the Mediterranean region.

Canned Tomatoes

The Mediterranean diet promotes the consumption of fruits, vegetables, and whole carbohydrates in abundance, with limited dairy consumption.

Yogurt and Cheeses

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