How does the Mediterranean diet influence quality of life ? This is what Spanish scientists from the University of Las Palmas de Gran Canaria and the University of Navarra have tried to find out in a study with 11,000 subjects carried out over four years. And they have concluded that it has beneficial effects on physical and mental health, such as a lower incidence of chronic diseases and mortality .
Dietary intake was collected at the beginning of the study and self-reported quality of life was measured at four years of follow-up. To judge adherence to the Mediterranean diet, the consumption of vegetables, legumes, fruits, nuts, cereals and fish was evaluated positively, and the consumption of meat, dairy products and alcohol was negatively evaluated. The results, published in the European Journal of Clinical Nutrition , show that people with greater adherence to the Mediterranean diet have a better score on the physical and mental scales of the quality of life questionnaire. The association is strongest for physical quality of life .
“The Mediterranean diet is an important factor associated with a better quality of life and can be considered as a model of healthy eating,” explains Patricia Henríquez Sánchez, co-author of the study, to SINC agency. The nutritional pyramid of this diet combines foods that should be consumed daily, weekly and occasionally.
The guidelines of the Mediterranean diet
The main meals can not do without three basic elements: cereals, vegetables and fruits and dairy products. In addition, the daily contribution of between 1.5 and 2 liters of water must be guaranteed. Olive oil appears as the main source of fat due to its nutritional quality and a moderate consumption of wine or other fermented beverages is recommended. On the other hand, fish, lean meat, and eggs are high-quality animal-based protein sources. Fish and shellfish are also sources of healthy fats.
At the apex of the pyramid are sugar, candies, cakes, pastries and sugary drinks that must be consumed occasionally and in small quantities.
