Hello and welcome to this sub-part of the guide on Mediterranean diet, the summary of which you can find here.

In this chapter, we will see the importance of vegetables in the Mediterranean lifestyle: what are they and what benefits do they bring to our body?

As you have seen in the introductory chapter on the Mediterranean diet, the application of this "diet" consists of "imitating" the traditional dietary practices of certain Mediterranean peoples in order to reap the health benefits: longer life expectancy, lower risk of cardiovascular diseases, degenerative diseases, diabetes, cancer, and in turn, potential weight loss.

In this healthy quest, regular consumption of vegetables would be one of the factors co-responsible for improving the health indicators of individuals in Mediterranean populations. We will therefore try to list as many of them as possible, in order to give as many ideas as possible in terms of cooking recipes, while at the same time trying to list some of their benefits.

Obviously, it would be utopian to list the virtues of each ingredient, especially since most of them, when consumed together, provide their share of benefits. But we can nevertheless try to list some of the known benefits of a particular vegetable, bearing in mind that it is when consumed together and without necessarily paying particular attention to them that vegetables seem to be beneficial. It is therefore not a question of identifying one or two vegetables in particular, and of remaining focused on "mono-diets", which would make no sense either in terms of taste or health, and even less in terms of respecting the seasons.

When it comes to vegetables, there are no hard and fast rules to follow, because if you start with the modern diet, even the slightest reintroduction of vegetables and raw vegetables is a big step towards a healthier diet. However, it is the dose that makes the poison. It is therefore a question of eating them intelligently, all things considered, and of avoiding consuming too much of them at inappropriate times, especially when you are not at all used to eating them.

In this section, we will voluntarily put aside legumes (or seed vegetables), which are a particular type of energy vegetable, and which will be the subject of a separate article, and we will sometimes mention certain nutrients that straddle the line between vegetables, herbs, or others, according to the nomenclature in force, but also according to dietetic logic.

Indeed, if we take the example of the potato, it is certainly a vegetable in botanical terms, more precisely a tuberous vegetable. However, as it is more similar to a starch in terms of energy, it would not be intellectually honest and above all counterproductive to suggest that unlimited potatoes have the same consequences on health and figure as broccoli. Like legumes, tuber vegetables will be given special treatment. They are neither good nor bad, but we simply need to understand the logic behind them, so that we can eat them better without becoming overweight or developing other health problems in the long run. Don't panic, we'll go into all this in detail in this chapter and in the following ones, in order to understand the "global" logic of the Mediterranean diet and of eating well in general.

On the other hand, trying to reduce the Mediterranean diet to a single factor, such as vegetables in this case, in the hope of reaping the benefits, is wishful thinking. Admittedly, it is a first step towards a rebalancing of the diet, and probably towards better health. However, the Mediterranean diet, like the advice given in this guide in general, such as moderating energy intake in the form of carbohydrates according to your objectives, or prioritising raw foods, must be considered as part of a complete, holistic approach, and not as a magic formula where we eat the same type of vegetable every day without paying attention to everything else, as if it would do us good.

Thus, this chapter on vegetables should be seen as one of the ways to improve one's health, among all the other ways to do so in the Mediterranean lifestyle, and more globally in the Blooness guide.

The value of vegetables in human nutrition

One of the reasons for eating vegetables is that most healthy populations eat a lot of them. The idea is to emulate this practice, bearing in mind that it is part of a holistic approach, not an isolated one.

But imitation does not mean blindness. If vegetables are beneficial, it's because of the nutrients they contain and the satiety they bring. Here is a brief overview of their content and the virtues that can be derived from them.

Fibre

The best known nutritional characteristic of vegetables is that they are high in fibre and - for the most part - very low in calories. Because of their low energy content, they allow the body to draw less from the daily nutritional intake, and therefore to be less "overwhelmed" with energy in the form of calories.

Secondly, most vegetables are low in direct-use carbohydrates, in that they do not provide carbohydrates in the form of sugar, but fibrous carbohydrates. As we saw in the chapter on fibre and carbohydrates, there is a fundamental difference between carbohydrates and fibre, which is that fibre is a special type of carbohydrate that the body cannot absorb. This means that fibre is hardly converted into energy, which can be a problem in times of famine, but not in the context of an easily accessible diet. In addition, fibre has other important benefits. It lowers theglycaemic index of a meal, improves digestion and has a beneficial effect on the intestinal microbiota.

Vegetables and vitamins

One of the accepted interests of vegetables is their contribution to various micro-nutrients, which contribute to the proper functioning of the body. From vitamin C to the various B vitamins, carotenoids and polyphenols, they all contribute to the general health of individuals.

Among the important vitamins in the Mediterranean diet is vitamin K. Remember, in the chapter dedicated to it, we saw that this vitamin had recently been the subject of renewed interest on the scientific scene. It has a coagulant effect, that is to say that it will help the calcification of tissues and the repair of blood vessels, to put it simply.

In addition to its action on the bone system, recent studies have shown that this vitamin is involved in many metabolic phenomena linked to cell growth and is associated with good cardiovascular health. As we saw in the chapter on vitamin K, it is found in the form of K1 in most green vegetables, such as thyme, parsley, chard, dandelion, spinach, broccoli and endive. With less than 100 grams of broccoli, for example, the recommended daily minimum for a 75 kg adult is more than met.

Vegetables and minerals

When it comes to minerals, we are not left out with vegetables. The Mediterranean diet provides magnesium, potassium and calcium, which are invaluable when we move away from a standard modern diet that is generally rich in cereals, fruit and dairy products. In other words, the more you cut back on carbohydrates and dairy products, the more you need to compensate with vegetables to provide the necessary minerals.

As a reminder, magnesium, found for example in spinach, has a favourable effect on heart function, muscle relaxation, blood pressure, blood sugar regulation and lipid metabolism. We also saw in the chapter devoted to potassium, whose podium of foods that are rich in potassium is dominated by spinach, avocado, mushrooms, artichokes, fennel or lentils or white beans on the legume side, is essential for cardiovascular health. It is particularly appreciated by sportsmen and women after exercise, but supplementation is dangerous, as you should not have too much. A simple diet rich in ingredients containing potassium is sufficient to meet our needs.

Finally, calcium, which is mainly found in cheeses but also - and you can find this "top calcium foods" in the chapter dedicated to it - in vegetables such as broccoli, dandelion, watercress, spinach, Swiss chard, black olives, or white and red beans on the legume side, has an action on bones but not only. It also acts on the regulation of blood coagulation, nerve impulses and muscle contraction.

Vegetables and polyphenols

Still on the subject of the benefits provided by vegetables, we find polyphenols, water-soluble molecules mainly present in the plant kingdom. Although research has not yet explored all the characteristics of these micro-nutrients, we do know that they have antioxidant properties, in the sense that they help to fight against cell oxidation, and thus combat cell ageing.

Polyphenols are basically used by the plant to defend it against external aggressions, such as UV rays, insects or even diseases. In humans, they are thought to have preventive effects against certain cancers and inflammatory, neurodegenerative and cardiovascular diseases.

Polyphenols can be found in tea, cocoa, chilli, capers, broccoli, onions, aubergines, or even red fruits and other berries which have the advantage of being low in sugar, such as blackberries, blueberries, redcurrants, etc.

In short, polyphenols are a kind of super-nutrient, to which we will dedicate an entire chapter. In the meantime, the consumption of vegetables provides humans with their share of polyphenols, and the virtues that go with them.

Benefits against diseases

As a result of the above, vegetables are said to have an effect on civilisation diseases, as some epidemiological studies tend to show. Broccoli, cabbages, radishes, onions, garlic and many other vegetables are said to ward off cancerous diseases, cardiovascular diseases and inflammatory diseases, thanks to the many metabolic interactions in which the nutrients they provide participate in the body.

The different types of vegetables

A vegetable is a plant of which certain parts can be eaten: the root, the stem, the leaf, the flower or the fruit for example. However, not all vegetables are equal in terms of energy! While the consumption of vegetables is more than recommended in this guide and in this chapter, there are some vegetables that - as we will see together - should not necessarily be eaten on a daily basis, and in non-moderate quantities, because of their energetic carbohydrate content.

With regard to their classification, vegetables are sorted according to the part that is commonly consumed. This is how they are classified:

• flowering vegetables, whose flower is eaten (e.g. broccoli);
• leafy vegetables, whose leaves are eaten (lettuce);
• root vegetables (carrots) ;
• stem vegetables (asparagus) ;
• bulbous vegetables (garlic) ;
• Mushrooms, which are not vegetables, but are eaten as such, and which we will include in this listing;
• Fruiting vegetables (avocado);
• tuber vegetables (potato) ;
• seed vegetables (beans) ;

Beware, however, that tuber and seed vegetables will be treated rather differently in terms of consumption, and will need to be moderated to some extent. We will explain the reason for this later in the chapter.

The ultimate list of vegetables consumed and recommended in the Mediterranean diet

A. Flowering vegetables

Flowering vegetables are vegetable plants whose flower is edible. These include cauliflower (whose leaves are also eaten), broccoli, artichokes and capers. For information, vegetables such as broccoli or cauliflower should be green or white respectively, and firm. If they are soft and starting to bloom, they are getting less and less fresh.

1/ Cauliflower

2/ Romanesco cabbage

3/ Broccoli

Broccoli is a variety of cabbage originating from Sicily, famous for its anti-cancer properties. Broccoli may also reduce the risk of cardiovascular disease.

4/ The artichoke

Native to North Africa, Egypt or Ethiopia. Antioxidant, may play a role in preventing type II diabetes, good source of vitamin B3, magnesium, phosphorus, potassium, copper, fibre and vitamin C.

5/ Capers

B. Leafy vegetables

Leafy vegetables are the vegetables that make up our salads. These are vegetables whose edible part is the leaf: endive, watercress, curly endive, lettuce, lamb's lettuce, rocket, batavia, endive, chard, spinach, cabbage (whose flower can be eaten, but also the leaf), Brussels sprouts, Chinese cabbage, celery, fennel, sorrel, rhubarb, etc...

1/ Chard

Eaten raw, or sometimes cooked like spinach, chard is rich in minerals, antioxidants, vitamin C and beta-carotene. It is a vegetable rich in protein, which is believed to improveinsulin secretion.

2/ Celery

Historically very popular in Egypt, Greece and Rome, celery was used for its supposed medicinal and aphrodisiac properties.

3/ All types of cabbage

4/ Watercress

5/ Vegetable cortea

Little known in France, the vegetable cortea is the basis of a very popular Mediterranean dish, Mloukhiah. It is also eaten in Africa and Asia. It is particularly rich in calcium, magnesium, iron and vitamins A, E and B.

6/ Spinach

Native to Iran, spinach plays a role in vasodilatation and blood thinning, very useful for the brain. Good source of vitamin B9.

7/ Fennel

Native to the Mediterranean basin, fennel is known to be an ally in treating digestive disorders and inflammation of the respiratory tract. Traditionally, it has been used to treat flatulence, menstrual pain and to stimulate lactation.

8/ Lettuce

9/ Lamb's lettuce

10/ The Roman

In the lettuce family, it is a common ingredient in salads.

11/ Arugula

12/ Endive

Rich in fibre, endive is a good source of vitamin B9, vitamin C and potassium. It helps to reduce constipation and promotes satiety. Finally, it has good antioxidant properties. It should be eaten mostly raw, or cooked but with gentle cooking. To remove the bitterness when cooking, the small white cone at the base of the core can be removed.

C. Root vegetables

1/ The carrot

It is rich in minerals and beta-carotene (provitamin A).

2/ The radish

The first crops are said to have been cultivated in the Near East more than 5,000 years ago. Rich in potassium, calcium and vitamin C, it is said to have a beneficial effect on the heart and digestive system and, like most vegetables, to help prevent certain cancers.

3/ Black radish

Native to southern Asia, it has been cultivated in Egypt for over 5000 years. It is said to help prevent certain cancers, has antiseptic and antibacterial properties, and is rich in vitamin C and potassium.

4/ The turnip

5/ Beetroot

6/

D. Stem vegetables

1/ Leek

Source of antioxidants, vitamin C and B9, protective effect against certain cancers.

2/ Asparagus

Native to the eastern Mediterranean basin, rich in vitamins A, B9 and PP, phosphorus and manganese.

3/ Celery

4/ Fennel

E. Bulb vegetables

1/ Garlic

Along with the onion, for example, it is one of the "superfoods" of the Mediterranean diet, to which we will devote an entire chapter in the large section dedicated to foods that should never be ignored. Like the onion, it is a vegetable that turns into a bulb and is used mainly as a condiment to enhance the taste of dishes.

Originally from Central Asia, it has been used for 5,000 years in the Mediterranean region, particularly in Egypt. It is known scientifically for its lipid-lowering, anticoagulant, antihypertensive, chelating (against certain heavy metals and toxins), antioxidant, immunostimulant and anti-cancer effects.

Most of the protective effects of garlic seem to lie in its sulphur-containing substances, which protect against the formation of nitrosamines, carcinogenic intestinal bacteria produced from nitrates and nitrites, which are found in significant quantities in products from modern agriculture. This is precisely where garlic, but also onions, seem to be a formidable anti-cancer weapon.

Garlic also contains polyphenols, vitamin C, selenium and many other protective micro-nutrients. It is a central food in the Mediterranean and South Asian diet, typical of the blue zones.

Peas

Although from a botanical point of view, peas are considered to be legumes, which will be the subject of a separate chapter, they can be attached to the family of fresh vegetables from a nutritional point of view, in particular because they are eaten before they are ripe (otherwise they are split peas). However, they are more energetic than most fresh vegetables (hence their classification between vegetables and legumes, the latter often being richer in carbohydrates). It is one of the oldest vegetables grown in Europe and Asia. In Iran, Palestine, Greece and Switzerland, peas were already present 10,000 years ago, but were eaten dry and crushed before cooking, in the same way as bulgur for example. They are rich in minerals, trace elements, antioxidants, B vitamins, vitamin C and fibre. They also contain two antioxidant pigments that are essential for retinal health: lutein and zeaxanthin.

F. Mushrooms

Fungi are not strictly speaking vegetables. They lack chlorophyll and are therefore unable to photosynthesise, and they feed on organic matter that constitutes or has constituted other organisms. Mushrooms are therefore a plant, which constitute a rule of their own.

We have included them in the list of Mediterranean vegetables anyway, because they can and are ultimately consumed as vegetables by humans, and have roughly similar energy values, i.e. they do not cause energy or insulin peaks.

They are generally rich in iron, minerals and B vitamins. Source of antioxidants.

G. The fruit-vegetables "kings" of the Cretan diet

There are foods that, although considered vegetables, are botanically fruits, but fruits that are very low in sugar and high in fibre. It is partly for this reason that fruit and vegetables, as a whole, are recommended for health, whether in the Mediterranean diet or in general.

We tend to lump them together, as some fruits are more like vegetables in nutritional and practical terms, and it is recommended that these 'fruit vegetables' are preferred to too much sweet fruit on a daily basis.

In other words, when you hear that you need to eat five fruits and vegetables, give priority to the vegetables and fruit vegetables listed below, reserving sweet fruits for moments of pleasure (especially at snack time), and in moderate quantities.

The reason why these foods are botanically considered fruits is that they contain the seeds of the plant within them. This characteristic makes them fruits, and has nothing to do with their higher or lower sugar content.

Here are the famous "king" fruit vegetables that are typical of the Mediterranean climate, or that have made their appearance in Mediterranean cuisine, and which are in practice related to vegetables.

1/ Eggplant

Originally from Asia or Mesopotamia, it was introduced into the Mediterranean by the Arabs. Rich in potassium, manganese, copper, selenium and B vitamins. It is a good candidate for the anti-obesity diet.

2/ The tomato

Originally from the northwest of South America, the tomato has become an essential part of the gastronomy of many countries, especially in the Mediterranean basin. It is a source of vitamins A, B, C and E and of trace elements (potassium) that are good for kidney function. It could prevent certain cancers and is beneficial for the cardiovascular system.

3/ The lawyer

Originally from Mexico, the avocado has more or less conquered the Mediterranean, and Morocco, Spain, France, Italy and Israel have become producer countries. It can be eaten on its own or with a vinaigrette, lemon, shrimp, salmon, tuna, eggs or in a salad. The avocado is a very high-fat fruit and is one of the key foods in a healthy diet, as recommended in this guide. It is a very good blood sugar regulator and therefore a valuable ally against diabetes. It is an excellent source of vitamin E, with antioxidant properties. And it is rich in unsaturated fats, which are excellent for your health. Finally, it has a positive effect on bones and joints, as it slows down the degradation of cartilage. It is a key food in the low-carb diet, to which a chapter will be dedicated, given its important nutritional properties.

4/ The olive

The fruit of the olive tree, the emblematic tree of the Mediterranean, the olive can be eaten as a condiment or used to make olive oil. A source of antioxidants, olives are said to act against hypertension and cardiovascular disease, and are anti-inflammatory, antimicrobial and even anti-cancerous. The monounsaturated fatty acids in olives are associated with a loss of abdominal fat, better insulin sensitivity and improved digestion. Olive oil is one of the superfoods featured in this guide and is characteristic of a diet rich in good fats.

5/ The gherkin

Used as a condiment, it is a good antioxidant, rich in minerals, vitamin B9 and pro-vitamin A. Probiotic, and aids digestion.

6/ Cucumber

Belonging to the same species as the gherkin, the cucumber originates from India, and has been cultivated for more than 3,000 years in Western Asia, thus in the Mediterranean. Hydrating, anti-anxiety, source of antioxidants, rich in vitamin K.

7/ Chillies and peppers

Originally from South America, the different types of chillies have spread to Asia, Africa and the Arab-Muslim world via Europe. It is a main condiment in many tropical, but also Mediterranean, African and Asian cuisines. It is said to have anti-inflammatory, antioxidant and anti-cancer properties, and is said to regulate blood sugar levels via capsaicin.

8/ Rhubarb

Native to Asia, this fruit lends itself very well to savoury dishes. Source of vitamin C, calcium, potassium and antioxidants.

9/ Courgette

Antioxidant, anti-cholesterol, rich in vitamins and minerals.

Although some fruiting vegetables such as tomatoes, peppers, and avocados originated in South America, they are regularly served in some Mediterranean countries, and fit comfortably into the Mediterranean diet.

Olives, avocados and aubergines are all fruits that are rich in monounsaturated fats, and they are de facto key foods in the the low-carbohydrate, high-fat dietThey are therefore a key food in the diet recommended in this guide.

H. Tuber vegetables, or how to incorporate good sources of carbohydrates

And finally, in the list of vegetables, you will notice that some tubers are missing, such as the potato for example. This is totally deliberate, as this particular type of vegetable is much higher in carbohydrates than a "classic" vegetable like broccoli for example. Potatoes are more like a carbohydrate-rich food like cereals than a source of fibre. This is why potatoes can be part of a so-called Mediterranean diet, but in small doses, for example during certain festive meals or on very taxing days, but they do not have the benefits of the vegetables listed here, which have an infinitely lower caloric intake.

However, some root vegetables can find their place in the Mediterranean diet, and more generally in a healthy diet. A suggested list is given below.

• Manioc
• Jerusalem artichoke
• Potato
• Parsnip
• Sweet potato
• Tutabaga
• Salsify
• Horseradish
• Pink radish
• Black radish
• Ground pear
• Oca from Peru
• Tuberous glycine
• Yam
• Crosne
• Ulluco

Now that we have dealt with the "classic" vegetables and tubers, let's move on to the fruiting vegetables. You will have noticed that the list we have drawn up does not include certain foods such as aubergines, cucumbers or courgettes, for reasons of nomenclature.

I. Seed vegetables

Coming soon...

How much to eat of the vegetables?

A priori, as mentioned at the beginning of this chapter, there is no real conformity as to the quantity of vegetables, in the sense that the objective, if we start to take an interest in the benefits of the Mediterranean diet, and more generally in healthy eating, we quickly understand that the objective here is to reintroduce vegetables frequently into our plates, and to give them a real place.

In practice, eating Mediterranean style means providing, at least on a daily basis, a share of vegetables, which can be found in various forms:

• Raw vegetables: lettuce, lamb's lettuce, romaine, rocket, and salad in general.
• Green vegetables : pepper, courgette, carrot, broccoli, artichoke, asparagus, spinach, fennel, etc.
• All types of cabbage: cauliflower, Brussels sprouts, romanesco, broccoli, green, white and red cabbage.

In practice, this consists of bringing a lot of vegetables to the meal, which could sometimes even be the main accompaniment to a protein, instead of a starch. This combination can be used when we are trying to lose some body fat, for example, or when our current energy expenditure is relatively low, or during the evening meal, when an energy intake in the form of carbohydrates is often unnecessary, except in a few exceptional cases linked to the practice of a sport, for example. If this type of low-carb meal tends to be repeated, we should ensure that we compensate for this lack of carbohydrates by adding certain foods rich in good fats, such as olive oil, avocado, and/or a protein rich in omega-3, such as fish.

In the case of a balanced diet between the three macronutrients, and therefore typically Mediterranean, which would bring its share of carbohydrates, we could simplify things to the extreme by recommending half of the plate in the form of vegetables, a quarter in the form of protein, and a quarter in the form of carbohydrates, which we would prefer to be healthy and low GI (such as legumes for example).

However, beware of eating too many vegetables, so as not to disturb your transit, especially if you are not used to eating them! Prefer unprocessed, raw vegetables(as opposed to pre-salted), steamed or lightly cooked in coconut oil or olive oil at low intensity, and not too frequently in soup, except on hot days.

Now that vegetables have no secrets for you, let's move on to spices, herbs and other condiments, often neglected and yet so precious, both for their nutritional and culinary benefits. This is the subject of the next chapter...

Source photo

Hello and welcome to the summary and introduction of the Mediterranean diet, which is one of the pillars of the Blooness Guide, the guide to the ideal diet.

The Mediterranean diet is correlated with good cardiovascular health, remarkable longevity, and good physical and mental health. As a result, it continues to fascinate dieticians and nutrition enthusiasts alike. In fact, the Mediterranean diet, along with the Okinawa diet, are considered the two best diets in the world today, by a large part of the scientific community.

For our part, we have tried to take the best of this diet, in order to enrich our guide, and to take advantage of all the virtues brought by this diet in the framework of an "ideal human diet". Indeed, empirically, it is possible to take and list the foods consumed in the Mediterranean regions, and which are known to be vectors of good health for the populations living or having lived in the areas bordering the Mediterranean, at a time when they were still spared from mass consumption and industrial products.

By making an inventory of the world's healthiest foods and integrating them into our daily lives, we are helping to improve our overall health. This is what we will try to do in this large part of the Blooness guide, the guide to the ideal human diet.

But just before drawing up this list, and dedicating a separate chapter to each major group of ingredients, we could not approach this major theme without introducing it properly. First of all, by defining what this diet consists of, how it differs from, but above all how it relates to, the low-carb diet, which is also one of the pillars of the guide, and by quickly recalling its virtues and its history.

Let's start with its virtues, because if this food has a good press, it is good to remember why.

What are the virtues of the Mediterranean diet?

Here are some of the benefits of a Mediterranean diet. "Quickly", because the benefits of a Mediterranean diet are not in doubt from a scientific point of view, and the web is full of information and new studies that point in this direction, and to list them exhaustively here would be too long.

1/ Decrease in overall mortality.

2/ Reduction of cardiovascular pathologies.

3/ Protection against high blood pressure: HPA is an excessive rise in pressure in the arteries, a rise that persists over time. It is the most common chronic disease in the world, and its consequences can be very serious.

4/ Increase in bone density and muscle mass.

5/ Prevention of depression.

6/ Improvement of fertility.

7/ Reduced risk of Alzheimer's.

8/ Reduced risk of metabolic syndrome: also known as "belly syndrome".

9/ Reduced risk of type 2 diabetes.

10/ Decrease in the risk of Parkinson's disease

11/ Reduction of obesity and weight loss

12/ Reducing the risk of gout

Moreover, according to the scientific data that continue to pour in, people with Mediterranean eating habits have less cancer, inflammatory diseases, overweight, metabolic syndromes, etc...

In fact, there is no one diet to follow that would objectively and safely achieve health goals with a promise of results. On the one hand, because there are several Mediterranean diets, and on the other hand, because the studies are based on observations.

However, on a practical level, the method used by various nutritionists is to imitate the traditional dietary practices of certain Mediterranean peoples in order to reap the health benefits.

The application of this diet has a clear objective, even if it is not guaranteed: it is toextend life expectancy by protecting oneself from cardiovascular diseases, the risk of cancer and other degenerative or metabolic diseases. In other words, it consists of providing the body with the food consumed in Mediterranean areas where, during the 20th century in particular, remarkable life expectancy has been observed, with a limited occurrence or even absence of certain diseases that are common elsewhere in developed societies, and all this despite a sometimes rudimentary health system.

Definition of the Mediterranean diet

Let's see what Wikipedia says:

The Mediterranean diet, also known as the Cretan diet or the Mediterranean diet, is a traditional dietary practice in several countries around the Mediterranean Sea characterised by the consumption of plenty of fruit, vegetables, legumes, whole grains, herbs and olive oil, moderate consumption of dairy products, eggs and wine, limited consumption of fish and low consumption of meat.

In other words, the Mediterranean diet gives pride of place to fruit, vegetables, legumes, wholegrain cereals and fats, particularly olive oil. It is a diet that could almost be described as "flexitarian", in the sense that a large part of its intake is made up of plant proteins, provided by the high consumption of legumes and whole grains.

The Mediterranean diet favours the consumption of vegetables, quality fats, mainly polyunsaturated, and whole grains. Conversely, red meat, sugar and industrial products, which form the basis of the modern Western diet (and not only), have a very limited place.

In addition to the nature of the food itself, the way in which it is grown, and therefore its quality, should also be noted. Thus, in the Blue Zones in general, and of course in the Mediterranean, food comes from local, seasonal agriculture, with traditional processes and relatively limited food processing . As a reminder, Blue Zones The Blue Zones are a concept that groups together areas of the world where life expectancy is well above the world average, and where "civilisation diseases" (diabetes, cancer, hypertension, thyroid, etc.) are rarer than elsewhere. We can consider that a large part of the Mediterranean is part of these Blue Zones.

Secondly, beyond diet, the researchers also described the Mediterranean lifestyle, which is similar to that of the Blue Zones. This lifestyle is characterised by frequent and moderate physical activity, exposure to the sun, attachment to the community and, more generally, a joie de vivre.

Finally, the Mediterranean diet is not a weight-loss diet, it is mainly oriented towards good health. However, one of the collateral consequences is precisely a loss of weight, in the long term, for people who are overweight.

The "Mediterranean diet" was inscribed on 16 November 2010 on the Representative List of the Intangible Cultural Heritage of Humanity by UNESCO as a "set of skills, knowledge, practices and traditions".

The origin of the Mediterranean diet

It was once known as the "Cretan diet". It was made famous thanks to the work of two doctors and scientists: Serge Renaud, then Michel de Lorgeril, who conducted, with the help of other scientists, the famous Lyon Diet Heart Study.

This study tested the effectiveness of a Mediterranean diet on 600 patients who had survived a myocardial infarction over nearly four years. A control group followed the recommended nutritional advice to reduce cholesterol, and an experimental group followed a Mediterranean diet. The results were clear. There was a 50-70% reduction in the risk of heart attack in the experimental group, fewer cardiovascular complications (pulmonary embolism, stroke, etc.), fewer cancers and an improvement in life expectancy.

Other studies have since confirmed the hypothesis that the Mediterranean diet is beneficial for general health.

In terms of food alone, does this mean that we have to copy exactly the food that is eaten in these regions? What about quantities? How do we go about it? Things are actually not that simple, and we will clarify these important questions later. Before that, let's look at how the Mediterranean diet differs from the Low-Carb diet promoted in this guide, and what the link is between the two.

Mediterranean diet and low-carb lifestyle

As mentioned in the preamble, the Mediterranean diet has been recognised as one of the healthiest in the world. However, fat can make up to 40% of the macronutrient intake in this diet (contrary to those who still believe that fats are harmful to health), which is consistent with what has been stated in this guide so far.

However, a significant proportion, up to about 30% of calorie intake, sometimes more, can come from carbohydrates (which might surprise the most assiduous low-carb dieters).

This fairly even distribution of protein, carbohydrates and fat might disconcert many advocates of the keto or low-carb lifestyle. However, the subtlety of the Mediterranean diet is that it provides the body with a very good quality carbohydrate intake, unlike the carbohydrate-rich foods frequently consumed in modern societies since the 1960s.

As a result, this way of eating has much more in common with the low-carb diet than it seems. In both cases, the emphasis is on good fats and quality proteins, and all this at the expense of sugar and bad carbohydrates.

Although the Mediterranean diet is indeed richer in carbohydrates than the generally practised low-carb diet, it favours good quality, low to moderate glycaemic index carbohydrates and is consumed within the framework of a Mediterranean lifestyle, as described above, i.e. a lifestyle characterised by frequent and moderate physical activity and openness towards others.

In other words, the carbohydrates provided by the Mediterranean diet have nothing to do with those we are used to consuming in developed Western countries. Gone are the white rice, white pasta, industrial noodle soups and white burger buns. In the Mediterranean diet, preference is given to legumes, wholegrain cereals, or even fructose provided by some fruits. This type of carbohydrate, as we saw in the chapter on glycaemic indexes, does not disturb insulin, nor does it erode its effectiveness. On the contrary, they are released more slowly in the body and are much richer in protective nutrients than the "processed" carbohydrates as we know them.

Finally, Mediterranean populations used to work outdoors and be active, the exact opposite of the sedentary lifestyles that have developed with the tertiarisation of developed countries. Therefore, these low-GI, good quality carbohydrates can only be welcomed by the body, which in a way, to illustrate the point, burns them without any scruples. Where carbohydrates from refined and processed ingredients, consumed as part of a sedentary lifestyle, can only lead to overweight, uneven energy, mood swings and long-term health problems.

Therefore, once these reminders have been made, we can consider that the Mediterranean diet is in a way a low to moderate carbohydrate diet, and that it is characterised by a quality carbohydrate intake, which changes everything in terms of the way we approach carbohydrates and their energy impact on the body.

Moreover, it is not a question of "choosing" between the Mediterranean diet and the low-carb diet, but rather of bringing to the "raw" low-carb the best of the Mediterranean diet.

Indeed, there are different ways of eating low-carb. We can eat two hard-boiled eggs in the morning, chicken breast and a portion of lentils at lunchtime, toasted and salted almonds in the afternoon, and canned tuna with microwaved broccoli in the evening, without seasoning or spices. It's low-carb, but tasteless, deprived of healthful nutrients, and the antithesis of the Mediterranean diet. Moreover, it is not sustainable in the long term, because pleasure and the awakening of the senses are part of an ideal diet, and indispensable for health and mood. This is what the Mediterranean diet will provide, if only because of the quality and originality of its ingredients.

As for the question of how much carbohydrate to allocate in a Mediterranean diet where we don't want to gain weight - and this is a sensible question - it will depend in practice on your energy expenditure, your experience, your feelings, the season, the stress of the moment, and many other parameters. This is a technical and important subject to which we will return later.

In the meantime, let's start with the basics, and look in detail at the foods that are consumed in the different regions of the Mediterranean, grouping them into food families.

Summary of the Mediterranean diet guide

• Vegetables in the Mediterranean diet
• Spices, condiments and herbs in the Mediterranean diet
• The issue of fruit in the Mediterranean diet
• Pulses in the Mediterranean diet
• Whole grains in the Mediterranean diet
• Nuts in the Mediterranean diet
• Good fats in the Mediterranean diet
• Fish and seafood in the Mediterranean diet
• White meat and dairy products in the Mediterranean diet
• Red meat and sweets in the Mediterranean diet
• Drinks in the Mediterranean diet
• The Mediterranean lifestyle
• The French paradox
• Why and how the Mediterranean diet is good for your health
• Weight loss on the Mediterranean diet
• Carbohydrate intake in the Mediterranean diet
• Conclusion on the Mediterranean diet

The following is an overall summary of the Recommended Daily Intakes (RDAs) as recommended by governments for each vitamin and trace element.

This article is a summary of the entire first part of the Blooness Guide, the guide to the ideal diet. In this first part, we learned what was a macronutrientsand we listed and learned about the benefits of all micronutrients (vitamins and minerals) that act in our bodies.

So, in order to make things clearer, and for the sake of synthesis, we have drawn up this list of recommended dosages for each micronutrient, vitamin and mineral, as well as their known action in the body, so that you can choose your own multivitamin, if you have decided to supplement yourself.

Of course, the recommendations are general, and it is up to each and everyone to draw up their own health assessment, and to get in touch with a doctor in order to be as precise as possible in terms of supplementation!

This is not a question of recommending anything, but simply listing official recommendations and comparing these recommended daily intakes with multi-vitamins recognized as being among the best multi-vitamins on the market.

If you know of other brands, other products that are interesting in terms of dosage, do not hesitate to suggest them as comments so that we can add them to the comparison!

Here is the list of recommended dosages of vitamins and minerals, with a comparison of the best multi-vitamins on the market!

This list of the best multivitamins as well as the list of recommended daily allowances has been drawn up and is up to date in 2021.

Vitamin A

• Skin, vision, antioxidant, cell differentiation.
• Official recommendation: between 700 and 900 µg / day
• Risk of deficiency: low.
• Nutrimuscle: 1200 µg (150%)
• Chrono Vita+: 780 µg (97.50%)
• Nutri and co: 800 μg (100%)

Vitamin D3

• Immunity, bones, muscles, general health.
• Official recommendation: 600 IU / day (15 µg / day)
• Emerging recommendation: at least 5000 IU / day (125 µg / day)
• Risk of deficiency: high.
• Nutrimuscle: 2,000 IU (50 µg). Exists in Vitamin D alone otherwise (2 000 IU).
• Chrono Vita+: 200 IU (5 µg)
• Nutri and co: 1000 IU (25 µg)

Vitamin E

• Antioxidant, immunity, blood clotting, cardiovascular health, menstrual pain
• Official recommendation: approx. 12 mg / day
• Risk of deficiency: normal.
• Nutrimuscle: 36 mg (300%).
• Chrono Vita+: 12 mg (100%).
• Nutri and co: 12 mg (100%).
• Elite: 22.4mg (187%).

Vitamins K1 and K2

• Cell growth, cardiovascular health, bone.
• Official recommendation: 75 µg / day.
• Risk of deficiency: normal.
• Nutrimuscle: 50 µg (67%) of K1.
• Chrono Vita+: X.
• Nutri and co: 80 μg (107%) of K2.
• Elite: 100 μg (133%) as K2 MK-7 (patented microencapsulated K2VITAL®).

Vitamin C

• Antioxidant, immunity.
• Official recommendation: 75 to 90 mg / day.
• Risk of deficiency: normal.
• Nutrimuscle: 200 mg (250%).
• Chrono Vita+: 80 mg (100%).
• Nutri and co: 80 mg (100%).
• Elite: 250 mg (312.50%)

Vitamin B1

• Nervous system, muscles.
• Official recommendation: 1.2 to 1.5 mg / day.
• Emerging recommendation: up to 2.4 mg / day.
• Risk of deficiency: normal.
• Nutrimuscle: 2 mg (182%).
• Chrono Vita+: 1.40 mg (127.29%).
• Nutri and co: 2.2 mg (200%).
• Elite: 1.8mg (164%)

Vitamin B2

• Nervous system, muscles, energy, cellular health.
• Official recommendation: 1.4 mg / day.
• Risk of deficiency: normal.
• Nutrimuscle: 2 mg (143%).
• Chrono Vita+: 1.4 mg (100%).
• Nutri and co: 2.8 mg (200%).
• Elite: 1.8mg (129%)

Vitamin B3

• Energy metabolism, mucous membranes, sex hormones and psychological functions.
• Official recommendation: 16 mg / day.
• Risk of deficiency: normal.
• Nutrimuscle: 20 mg (125%).
• Chrono Vita+: 16 mg (100%).
• Nutri and co: 16 mg (100%).
• Elite: 18 mg (113%)

Vitamin B5

• Tissue, steroid hormones, metabolism, physical and psychological functions.
• Official recommendation: 6 mg / day.
• Risk of deficiency: normal.
• Nutrimuscle: 10 mg (167%).
• Chrono Vita+: 6.70mg (111.67%).
• Nutri and co: 6 mg (100%).
• Elite: 7 mg (117%)

Vitamin B6

• Physical and psychological functions, nervous system, red blood cell renewal, energy metabolism, immunity, protein and glycogen metabolism.
• Official recommendation: 1.5 mg / day.
• Risk of deficiency: normal.
• Nutrimuscle: 2.4 mg (171%).
• Chrono Vita+: 1.70 mg (121.43%).
• Nutri and co: 2 mg (143%).
• Elite: 2 mg (143%)

Vitamin B8

• Macronutrient metabolism, tissue, nervous system
• Official recommendation: 50 µg / day.
• Risk of deficiency: normal.
• Nutrimuscle: 150 µg (100%).
• Chrono Vita+: 50 µg (100%).
• Nutri and co: 51 µg (100%).
• Elite: 150 µg (300%)

Vitamin B9

• Cell growth, red blood cells, immunity, nervous system.
• Official recommendation: 200 µg / day.
• Risk of deficiency: normal.
• Nutrimuscle: 200 µg (100%) as L-methylfolate, a recommended form.
• Chrono Vita+: 200 µg (100%).
• Nutri and co: 200 µg (100%) as Quatrefolic®, a recommended form.
• Elite: 300 µg (150%) in the form of natural methylfolates (recommended form).

Vitamin B12

• Immunity, nervous system, energy metabolism, recovery.
• Official recommendation: 2.7 µg / day.
• Risk of deficiency: normal, high in vegetarians.
• Nutrimuscle: 3 µg (120%).
• Chrono Vita+: 2.5 µg (100%).
• Nutri and co: 2.7 µg (100%)
• Elite: 2.8 µg (112%)

Magnesium

• Cell division, nervous system, energy metabolism, physical and mental recovery, protein synthesis, bone...
• Official recommendation: 375 mg / day.
• Risk of deficiency: high, especially in athletes and hyperactive people.
• Nutrimuscle : X. Available in magnesium supplement, 58.5 MG / capsule. Magnesium citrate (Recommended form).
• Chrono Vita+: 120 mg (32%). Magnesium oxide.
• Nutri and co: 150 mg (40%). UltraMag® (Recommended Form).

Zinc

• Cell division, oxidative stress, DNA synthesis, macronutrient metabolism, vision, fertility, bone, tissue.
• Official recommendation: 10 mg / day.
• Risk of deficiency: normal, high in vegetarians.
• Nutrimuscle: X. Exists as a separate zinc supplement, dosed at 11 mg (110%).
• Chrono Vita+: 10.16 mg (101.60%).
• Nutri and co: 10 mg (100%).
• Elite: 15 mg (150%)

Selenium

• Oxidative stress, immunity, spermatogenesis, thyroid, tissue.
• Official recommendation: approx. 55 µg / day.
• Risk of deficiency: normal.
• Nutrimuscle: X. Exists as a separate supplement, dosed at 55 µg (100%).
• Chrono Vita+: 10.16 mg (101.60%).
• Nutri and co: 30 µg (54%).
• Elite: 50 µg (91%)

Iodine

• Thyroid hormones, reproduction, blood cells, muscles and nervous system.
• Official recommendation: 150 µg / day.
• Risk of deficiency: Low.
• Nutrimuscle: X.
• Chrono Vita+: X.
• Nutri and co: 10 µg (6.7%).
• Elite: 150 µg (100%).

Phosphorus

• Bones, teeth, energy metabolism.
• Official recommendation: 750 mg / day.
• Risk of deficiency: low.
• Nutrimuscle: X.
• Chrono Vita+: 53.91 mg (7.70%).
• Nutri and co: X.

Calcium

• Bones, teeth, muscles, coagulation, cell division.
• Official recommendation: 1000 mg / day.
• Risk of deficiency: low.
• Nutrimuscle: X.
• Chrono Vita+: 71.40 mg (8.93%).
• Nutri and co: X.

Iron, copper and manganese

Judged to be pro-oxidising by certain professionals, these minerals have not been dosed voluntarily at Nutri and Co or Elite. On the other hand, iron was dosed at 73.71% of the nutritional reference values in Chrono Vita+ and copper at 100.02% of the NRVs.

Co-factors and miscellaneous

Some multi-vitamins find it useful to include co-factors in their composition. Cofactors are chemical compounds that are not proteinic but are necessary for the biological activity of proteins.

Cofactors can be either of a mineral nature (Iron, Sulphur, etc) or of an organic nature and in this particular case they are called coenzymes (example: the famous coenzyme Q10).

Here are some co-factors whose merits are praised by some multi-vitamin manufacturers, and which can be found in those listed below.

N-Acetyl-Cysteine 180 mg

• Interests: antioxidant
• Nutri and Co: 180 mg
• Elite: 300 mg

CoEnzyme Q10

• Interests: antioxidant
• Nutri and Co: 30 mg
• Elite: 50 mg

Quercetin

• Interests: antioxidant
• Nutri and Co: 20 mg
• Elite: 400 mg

Lutein

• Interests: antioxidant and eye health
• Nutri and Co: 7 mg
• Elite: 10 mg

Lycopene

• Interests: antioxidant
• Nutri and Co: 1 mg
• Elite: 15 mg

Miscellaneous

Nutri and Co :

• Alpha Lipoic Acid (R form) 50 mg. Antioxidant and energy metabolism.
• Rutin (S. japonica extract) 32 mg. Antioxidant, anti-inflammatory, vasoprotective and antithrombotic properties.
• Hesperidin (citrus extract) 32 mg. Antioxidant and vasculoprotective properties.

Elite:

• Choline (patented form Cognizin®) 250 mg. Cognitive functions.
• L-carnitine (L-carnitine tartrate) 1000 mg. Energy.
• Chondroitin sulfate (patented herbal form Mythocondro®) 900 mg. Joints.
• Zeaxanthin 5 mg. Antioxidant.
• Glycine 9000 mg. Joints, antioxidant, etc...
• Blueberry extract from organic farming 400 mg
• Ginger extract from organic farming 500 mg
• Dry extract of green tea leaves from organic farming 1167 mg
• Extract of Ginkgo Biloba from organic farming 200 mg
• Acacia fibre from organic farming 6600 mg
• Fructo-oligosaccharides 300 mg.

Conclusion

Each multivitamin has its own dosage, and your choice will necessarily depend on your health check, your doctor's advice, your goals, and certainly your beliefs and budget.

In any case, whatever your choice, these products are recognized as being of high quality.

If you know of other brands, other products that are interesting in terms of dosage, do not hesitate to suggest them as comments so that we can add them to the comparison!

Portez-vous bien <3

Illustration photo source.

Previous chapter: All about selenium.
Next chapter: Conclusion of volume 1 on the basics of nutrition.
Return to the summary of the guide.