Great Mediterranean High Polyphenols Food Ideas | FREECO

Great Mediterranean High Polyphenols Food Ideas | FREECO

4 minute read

Maintaining a healthy diet can be challenging, but the Mediterranean diet, specifically those with high polyphenols, has been shown to provide numerous health benefits. Rather than focusing on restricting what you can and cannot eat, the Mediterranean diet emphasizes consuming healthy and nutrient-dense foods.

Have you heard about the Mediterranean/High Polyphenols Diet? If you haven't, you're in for a treat. This eating pattern has been long promoted for its numerous health benefits, and it's no wonder why. The Mediterranean/High Polyphenols Diet, also referred to as the "Med Diet", is rich in fresh fruits and vegetables, whole grains, healthy fats, and lean proteins. This eating plan is one of the tastiest and easiest ways to improve your health and overall wellbeing.

In this blog post, we'll be sharing great food ideas that are rich in polyphenols and will help you towards achieving your fitness goals. We will then discuss why the diet is good for you.

Examples of Polyphenol-rich food in the Mediterranean High Polyphenols diet:

Dark Chocolate: Who doesn't love chocolate? Sprinkling some dark chocolate on your Greek yogurt or having a small piece after your meal can work wonders to your mood and metabolism. Dark chocolate contains a compound called flavanol which helps improve blood flow to your brain and offer protection against diseases.

Olive Oil: Olive oil is the fat of choice for the Mediterranean diet, and one of the many reasons for that is its high amount of polyphenols. It has antioxidant properties that help reduce inflammation and contribute to overall heart health. Using olive oil to cook or to drizzle on salads can add a flavorful punch to your meals.

Berries: Berries have always been known for their high antioxidant content, and it's easy to see why. From blueberries to strawberries, blackberries, and raspberries, there are countless ways to include these nutrient-packed treats into your diet. Eat them alone or add them to your smoothies and yogurt bowls for an added boost.

Nuts: Nuts are a great source of protein and healthy fats, making them a filling and satisfying snack option. Almonds, walnuts, and pistachios particularly have a higher amount of polyphenols. In addition, these nuts are rich in fiber, which helps keep you feeling full for longer periods.

Red Wine: It's not a Mediterranean High Polyphenols diet without a glass of red wine. Red wine is high in polyphenols, specifically a compound called resveratrol, that's been shown to have numerous health benefits, including promoting healthy aging, reducing inflammation, and lowering blood sugar levels. Just remember, moderation is key when it comes to alcohol.

Tomatoes: Tomatoes add a pop of color to any Mediterranean dish, and they are loaded with lycopene, which acts as a powerful antioxidant. Tomato sauces, bruschetta, or just sliced with salt and pepper are all excellent ways to add tomatoes to your diet.

Whole Grains: Whole grains contain higher levels of fiber, vitamins and minerals, which keeps you feeling fuller for longer. Look for whole-grain pasta, bread, or crackers, which are great for packed lunches or a great snack. You can also swap out your white rice with quinoa or barley to make your meals more nutritious.

Seafood: Fish is an essential part of the Mediterranean diet; they are a great source of lean protein and omega-3 fatty acids. Incorporate fresh fish into your weekly meals will make a big impact on your healthy lifestyle. Look for salmon, trout, tuna, mackerel, or sardines, which are readily available in most supermarkets.

The Mediterranean High Polyphenols diet doesn't have to be bland and boring. By incorporating these high polyphenol food ideas into your diet, you'll be sure to add flavor, essential nutrients, and various health benefits that can help with your fitness journey. A little creativity and experimentation can turn healthy eating into an enjoyable lifestyle. Try this out and let us know what you think!

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