It has long been known that a Mediterranean diet with lots of fruit, vegetables, olive oil and fish is healthy. A five-country study now also proves that the Mediterranean diet promotes those intestinal bacteria that make us “age healthily”, but keeps those that make us frail short.
A Mediterranean diet promotes those types of intestinal bacteria that are responsible for “”. At the same time, a diet rich in fruit, vegetables, nuts, legumes, olive oil and fish, but with little red meat and saturated fats, reduces those intestinal bacteria that are associated with dangerous inflammation in the elderly. This is the result of a five-country study published in the British scientific journal “Gut”.
Table of Contents
Over 600 test persons from five countries
An international team of researchers examined the microbiomes, i.e. the bacteria found in the intestines, of a total of 612 elderly people in France, Italy, Poland, the Netherlands and Great Britain before and after twelve months. 289 of the test persons between 65 and 79 years of age had eaten their usual food during this period, while 323 study participants had changed to a Mediterranean diet.
Beneficial change in the intestinal flora
The result was astonishing: In those test persons who “underwent” the twelve-month Mediterranean diet, a beneficial change in the intestinal microbiome (intestinal flora) was detected. Thus, the loss of bacterial diversity in the intestine, which often occurs in elderly people with poor nutrition in long-term care homes, could be significantly reduced. At the same time, the researchers were able to demonstrate an increase in those types of bacteria that in earlier studies were associated with reduced frailty and improved brain function.
Bacteria for “healthy ageing” multiply
A more detailed analysis of the microbial changes revealed, for example, that those bacteria responsible for the production of useful short-chain fatty acids proliferated. At the same time, the proportion of bacteria involved in the production of certain bile acids, whose overproduction increases the risk of colon cancer, insulin resistance, fatty liver and cell damage, decreased.
Healthy Aging with Nutrition
A well-balanced diet full of essential nutrients can help s... ▼
A well-balanced diet full of essential nutrients can help support a healthy life. However, people with deficiencies, certain diseases and conditions, or with evolving nutritional needs at different stages of life may consider dietary supplements to add missing nutrients to their diets. Supplements are not regulated as strictly as drugs by the FDA, and headlines on nutritional recommendations seem to change from day to day. Watch this film for tips on a healthy diet, how to safely turn to supplements, and how to be a well-educated consumer. Learn more by going to agingresearch.org/NutritionFilms
Essential nutrients are components in food that your body can't make on its own, and
that we need to grow, function, and stay healthy.
So we must get these nutrients through our diets.
There are six classes of essential nutrients.
Carbohydrates are the main source of calories, or energy, in the diet.
Fats also give us energy and help with normal growth and development, immune function, vitamin
absorption, hormone production, and more.
Proteins, and the amino acids they are made of, are major structural components of our
bodies' cells, and are responsible for building and repair of tissues, and maintenance of
muscle and lean body mass.
There are 13 essential vitamins which have important jobs such as keeping our nerves
healthy, helping us resist infection, assisting with blood clotting, and keeping our metabolism
Minerals are only needed in small amounts but play a vital role in muscle contraction,
fluid balance, food digestion, bone building, blood pressure regulation, and more.
Water is also an essential nutrient that delivers other nutrients to cells, regulates the body
temperature, acts as a shock absorber and lubricant, and helps in the removal of waste
from the body.
Bioactive compounds are not considered essential because they haven't been shown to lead to
deficiencies if they're missing in the diet.
However, they may positively impact health.
Bioactives are a big part of nutrition research and scientists are trying to better understand
and unlock their potential health benefits.
Bioactives that you have likely heard of are carotenoids.
These colorful plant pigments found in bright red, yellow, and orange fruits and vegetables
--act as powerful antioxidants and may help prevent some types of cancer and heart disease,
reduce the risk of eye disease, and enhance the immune system and more.
Resveratrol is another bioactive found in the skin of grapes, blueberries, raspberries,
and mulberries that may reduce the risk of heart disease.
Flavanols are a part of the flavanoid family that are found in tea, red wine, and cocoa
and may positively influence our cardiovascular health.
Phytosterols are steroid compounds in plants that may lower cholesterol and improve cardiovascular
Phytoestrogens, found in many plants including soy and other legumes, are also being studied
for their potential in reducing the risk of breast cancer.
Healthy eating is important at every age, but the amount of nutrients we need, and our
bodies' ability to process them, can change over time and depend on your personal health
As you age, you may need more Vitamin D and calcium for bone health, more B12 for brain
and blood health, and more fiber for a healthy digestive system.
Some people may also need more water as their sense of thirst declines.
Your medical conditions, or the medications you take, may also require you to adjust your
It's important to talk with your health care team when deciding the best nutrition plan
But most people can get the healthy nutrients they need from a well-rounded diet of nutrient-rich
fruits and vegetables, lean proteins, and whole grains--such as those recommended in
the US Dietary Guidelines.
Some people with deficiencies, certain diseases and conditions, or with evolving nutritional
needs at different stages of life, may consider dietary supplements to add missing nutrition
to their diets.
Supplements include vitamins, minerals, herbals and botanicals, amino acids, enzymes, and
You may be one of the many adults that takes a dietary supplement of some kind, but do
you know enough about what is safe and what you can trust?
Too often what's popular one day, seems to make headlines the next for being unsafe.
The Food and Drug Administration that regulates the safety and effectiveness of drugs and
medical devices, also regulates dietary supplements.
But supplements are not regulated as strictly as drugs, because they have been considered
to be more like food than drugs.
For example, companies don't need to get approval before producing or selling their supplements
and don't have to provide evidence to support their claims about the produce before marketing
There are many safe dietary supplement options out there that can help keep you healthy,
and even improve your health, but there are others that may not be safe for you.
This makes being an informed consumer important.
When choosing a supplement talk to your health care team about all the prescription and OTC
medications you are taking, AND all of the supplements.
They can advise you on their safety, as well as how they might interact with your medications.
Avoid mega-doses of supplements, which may be more than your body needs, and even cause
Keep in mind that the term natural doesn't always mean safe.
And watch out for claims that seem too good to be true.
When searching for information on-line, turn to trusted sources.
Look for authors who are academics, experts in the field, government agency employees,
and well-respected members of the medical community.
Also look to see if the claims come from studies that have been reviewed by other experts in
If you still have questions, ask someone from your health care team, or visit the Office
of Dietary Supplements at the National Institutes of Health.
To learn more about what scientists are discovering about the role of nutrition in cardiovascular
health, watch Heart Healthy Aging with Nutrition at
“Key species” for stable “intestinal ecosystem”
In addition, the researchers found that those bacteria that multiplied as a result of the Mediterranean diet were the “key species”. This means that they had a disproportionately large influence on the diversity of bacteria in the intestine compared to their relatively low frequency. In this way they provided a stable “intestinal ecosystem” in which microbes associated with indicators of fragility by previous studies were displaced.
According to the study, the positive changes resulting from the Mediterranean diet were largely due to an increase in dietary fibre and the vitamins and minerals associated with it. In particular, the intake of vitamins C, B6, B9, copper, potassium, iron, manganese and magnesium increased.
Mediterranean Cuisine – Mediterranean Diet
The Mediterranean cuisine or Mediterranean cuisine is a generic term for various cuisines of the Mediterranean region. Basic elements are lots of olive oil and olives, fresh vegetables like tomatoes, garlic and onions, fish and seafood, herbs and spices like thyme, rosemary or sage. Regular consumption of red wine with food is also often part of the diet.
MEDITERRANEAN DIET WHAT I EAT IN A DAY
Sharing what I eat in a day and my favorite mediterranean di... ▼
Sharing what I eat in a day and my favorite mediterranean diet meal ideas that are great for a healthy lifestyle or weight loss! Click the thumbs up if you enjoy videos like these on my channel! -Brianna K
hey loves its Brianna and welcome back
to my Channel today I'm gonna be sharing
with you my favorite Mediterranean diet
recipes you'll get to do a little bit of
cooking with me in this video and I'm
going to share my very favorite foods
because I try to follow the
Mediterranean diet because it's really
not a diet it's more like a lifestyle
it's really fresh healthy foods lots of
fruits and veggies there's still wine
which we all know I made that these are
my very favorite recipes I'm really
excited to share them with you I know in
all of my vlogs than what I eat in a day
videos I've spoken a lot about the
Mediterranean diet so I hope that this
helps give you some ideas if you want to
try out this sort of lifestyle for a way
to eat a little bit healthier that's
really good for your heart and if you're
new here and if you click that red
subscribe button join in all of our
family fun and make sure to follow me on
my socials app it's a free because when
you're seeing this video we're actually
going to be on a family vacation and I'm
really excited to take you along via the
gram but alright let's dive in to my
very favorite recipes for the
Mediterranean diet first we're going to
get started with the breakfast ideas for
the Mediterranean diet and I would love
to know in the comments what do you like
to eat for your breakfast lately I've
been rotating between three
Mediterranean diet style breakfast first
is this Greek yogurt with berries and
granola I love this lemon meringue
flavored yogurt but you can get any
Greek yogurt of your choice and it's
just important because Greek yogurt is
packed with a lot of protein and then I
will add in some fresh fruits today
raspberries and pomegranates but again
you can pick any fruits of your choice
and then I add in some granola with
almonds the second Mediterranean diet
breakfast option I love is quite similar
I use high-protein oatmeal my favorite
is a cranberry almond by Quaker and then
I use milk instead of water to cook it
so that it is even higher in protein
then I top it off with some fresh
berries and on this day I used
raspberries and blueberries
the third Mediterranean diet breakfast
idea has gotten super popular but
avocado toast I mash up one fresh
avocado with a squeeze of lemon add salt
and pepper and then spread this on top
of my whole-wheat toast
moving onto some lunch and dinner
Mediterranean diet meal ideas the first
one is a Greek quesadilla I use
whole-wheat tortillas for these
quesadillas and I add some garlic diced
peppers and onions and mushrooms and i
saute them in olive oil with some salt
once those are cooked I add them to the
top of a whole-wheat tortilla
sprinkle on some spinach and some
mozzarella cheese and some feta cheese
and then I sandwich another whole-wheat
tortilla on top then I spray some olive
oil Pam in a pan warm each side until
all of the cheese is melted and the
tortilla is a little bit browned and
then I will slice these up and serve
them with a scoop of hummus to dip and
some Greek yogurt drizzle sauce which is
just some lime juice salt pepper and
plain Greek yogurt all mixed together
and voila a Greek quesadilla now you
could always add chicken to this but I
really like this quesadilla if you are
trying to eat plant-based next
Mediterranean diet meal is a white pizza
I have whole-grain pizza crust and I'm
spreading some organic alfredo sauce on
it then I'm adding spinach artichoke
hearts sliced mushrooms mozzarella
cheese and feta cheese and I always
brush some olive oil on the crust and
season it with garlic salt and then I
bake this at 400 degrees until the
cheese is melted and bubbly and the
crust is slightly browned and you've got
a delicious white pizza this next
Mediterranean diet dinner is so easy
it's Mediterranean crock-pot chicken all
you do is add chopped garlic and onions
then some thin sliced chicken breasts on
top of that then I added some roasted
red peppers from a jar a few spoonfuls
of capers just to your taste
and then some Greek olives and I squeeze
out the juice of the one whole lemon mix
it with an Italian seasoning packet and
then I add this to the crock-pot drizzle
it all over the top of the chicken and
also add a drizzle of olive oil
you set this for four hours in the
crock-pot and it turns out amazing every
single time it's so easy and I love to
serve this with a fresh Greek salad so
for my Greek salad I take Italian
lettuce I slice cucumbers slice red
peppers and Greek olives feta cheese
salt and pepper add a drizzle of olive
oil and balsamic vinegar and it is the
most delicious crunchy salad
the final Mediterranean diet meal idea
that I love and so many of use on my
Instagram stories and ask for the recipe
is a pasta carbonara it's also so easy I
take whole wheat penne pasta the same
time cook up a bag of frozen peas in
boiling water then I slice up cooking
bacon and cook that until it's browned
and crisp in a frying pan then once the
pasta and the peas are cooked I drain
them add them to the large frying pan
with the bacon and then I add a half a
jar of this basil pesto sauce it's so
good and then I just mix it all together
heat it up on the stove until I hear
sizzling a little bit and then I will
serve this with mozzarella cheese
sprinkled on top and it seriously is so
easy and so delicious and the best part
of the Mediterranean diet is all of
these dinner ideas paired perfectly with
a glass of red wine
so mangia all right I hope you enjoyed
all of these recipes for the
Mediterranean diet if you decide to try
any don't forget to tag me on your
socials or come back here in the
comments and let me know which of these
recipes you've tried which ones you like
so that other people would they watch
this video you can see that in the
comments as well hope you subscribe if
you're new and I will see you in my next
Medical studies show that countries with a Mediterranean diet have fewer cardiovascular diseases, high blood pressure and obesity and a higher life expectancy. Vascular diseases, diabetes and strokes are also less common.
Based on the Mediterranean cuisine, the so-called Mediterranean or Crete diet was developed as a nutritional recommendation. It does not correspond to the actual everyday diet, but uses many basic elements. However, the consumption of red wine is limited to a maximum of one glass a day.