Abundant research continues to reveal the longevity benefits of the Mediterranean Diet. The real “secret” behind this way of eating/living is the abundance of polyphenols found in the diet and may be responsible for its ability to reduce mortality risk.
Polyphenols are plant based compounds, abundant in micronutrients, which help lower risks of heart attack, stroke, high blood pressure, and inflammatory markers (such as C Reactive Protein and A1C.)
They are powerful antioxidants that can neutralize free radicals, reduce inflammation and slow tumor growth. In addition, insulin sensitivity, oxidative stress and atherosclerosis are all positively affected with a diet high in polyphenols.
A diet rich in polyphenols increases levels of nitric oxide, the body’s natural blood vessel relaxant and a biomarker of healthy aging. Those who follow the Mediterranean diet have been shown to have half as much age-related brain shrinkage!
Below is a Sample List of polyphenol foods: Enjoy!
- Berries, plums, sweet black cherries, apples, black currants,
- Cloves, star anise, fennel
- Peppermint and other seasonings,
- Black and white beans, lentils
- Walnuts, hazelnuts, pecans and almonds,
- Artichokes, spinach, red onions. Broccoli, avocados
- Black and green tea,
- Red wine, champagne, dark spirits
- Olives, pomegranates, grapes,
- Fresh fish (non farm raised fish)
- Dried herbs and spices of all kinds.,
- Cocoa, cacao
- Peaches, lemons, apricots, flax and celery seed
- Olive oil, walnut, coconut, avocado oil, sesame oil
- Prunes, dark chocolate, black elderberry
- Coffee
- Romaine, red, green and butter lettuce
- Seaweed foods and vegetables
- Cruciferous vegetables
