9 Foods You Should Be Eating

IrishChik

9 Foods You Should Be Eating
By EatingWell on Jun 23, 2010 10:00 AM in Healthy Eating

By EatingWell Editors, EatingWell.com


Key ingredients of Mediterranean cuisine include olive oil, fresh fruits and vegetables, protein-rich legumes, fish and whole grains with moderate amounts of wine and red meat. The flavors are rich, and the health benefits for people choosing a Mediterranean diet are hard to ignore—they are less likely to develop high blood pressure, high cholesterol or become obese. If you’re trying to eat foods that are better for your heart, start with these nine healthy ingredients—the staples of Mediterranean cooking.

Broccoli Rabe

To be Italian is to appreciate dark leafy vegetables, especially this earthly bitter brassica that pairs beautifully with bold ingredients like sausage, anchovy and hot pepper. Like other cabbage family members it’s a nutrition superstar, providing plenty of vitamin C, potassium, calcium and fiber as well as carotenoids and cancer-fighting indoles and isothiocyanates.

Chickpeas

Eaten daily, combined with grains and starches, beans provide high-quality protein along with folate, calcium, iron and zinc. They also offer benefits like healthy, filling doses of fiber (both soluble and insoluble), phytates and phyto sterols; studies suggest beans may help manage diabetes, prevent colon cancer and reduce heart disease risk.

Couscous

Traditionally unrefined grains (pasta, bread, barley, couscous) are the base of most Mediterranean diets. Leaving the grains whole lowers their glycemic index, so they are digested more slowly and produce gentler rises in glucose and insulin than refined versions; they also retain all their fiber, magnesium, vitamin E and other antioxidant phytochemicals. Diets rich in whole grains may protect against heart disease, diabetes and other chronic diseases.

Eggplant

Beloved for its toothsome texture and neutral flavor that takes up sauces beautifully, eggplant gives meaty satisfaction to a cuisine in which meat traditionally made rare appearances. While not a nutritional powerhouse, eggplant contains some fiber and potassium; chlorogenic acid, a compound concentrated in eggplant skin, may have antiviral and cancer-fighting properties.

Hazelnuts

Nut trees are almost as common as olive trees in Italy. Nuts are savored as snacks, ground into sauces and sprinkled on salads. They’re loaded with heart-friendly monounsaturated fat; they’re also rich sources of protein, fiber, vitamin E, folate, calcium and magnesium. Nut protein is also high in arginine, an amino acid that helps maintain healthy blood vessels.

Olive Oil

Prized since antiquity (original Olympic winners were awarded jugs of it), olive oil is imperative in Mediterranean cookery, especially when it comes to preparing vegetables. Rich in monounsaturated fat and (in extra-virgin types) antioxidant polyphenols; many believe its wide use throughout the Mediterranean explains much of that region’s low heart disease rates.

Peppers

Fresh, roasted or dried and ground into complex sauces and pastes, peppers add color to Moroccan dishes. And good nutrition: all types are rich in vitamins A and C, fiber, folate, beta carotene and vitamin K. Red peppers also deliver lycopene, as well as lutein and zeaxanthin—protective against macular degeneration.

Shrimp

Wherever Mediterraneans live close to the sea, seafood is a staple protein in their diets; any and all kinds of shellfish and fish are celebrated, often several in the same dish. While fattier types like tuna supply heart-healthy omega-3 fatty acids, lean specimens like shrimp, squid and sea bass provide ample protein, niacin and selenium.

Tomatoes

It’s hard to believe these now-ubiquitous orbs weren’t native to the Mediterranean region (grazie, Columbus); they’re staples in every cook’s larder, fresh, canned and in paste form. Tomatoes are packed with vitamin C and lycopene, a heart-protective antioxidant that may also help prevent some cancers (particularly prostate). Plus they’re versatile enough to enjoy every day.

Your thoughts....

Schula03

Thanks for posting

jrich1

I eat ummmm 1 of those

kcdrake

These are all foods that I hear are good for you, and they do sound like the flavors would play well off each other. I was happy to see that I currently eat 6 of those ingredients, some more than others due to finances or personal preferences.

elmct57

it's a great website--love to browse thru there! :drinker:

xarrium

Thanks for posting! I've recently developed an interest in the Mediterranean diet, probably because it's so easy to stock a little of everything listed here, and all the foods they eat are relatively cheap (with the exception of seafood, given that I'm completely landlocked... sigh.) I remember once hearing that a group of students from my university went to Italy for a month to "study the Mediterranean diet"... sounds like the best study program ever!

cuppycake22

Bump!