Many of the food items featured in the Mediterranean diet are packed with nutrients. The Mediterranean diet includes a wide variety of foods, that won't leave you bored. Have a look at some of these foods and the more notable nutritional benefits they provide.
| Food | Nutrients |
|---|---|
| Almonds | Fiber, vitamin E, potassium, healthy fats, and calcium |
| Artichokes | Antioxidants, fiber, and vitamin C |
| Avocados | Heart healthy fat, fiber, potassium, B vitamins, vitamin C, vitamin E, and lutein, an antioxidant that protects eye health and prevents macular degeneration |
| Barley | Protein and fiber, in the form of soluble beta-glucan fiber, which has specific benefits to help reduce bad cholesterol and improve blood glucose levels |
| Bulgur | Fiber (more than oats, corn, or buckwheat), thiamin, B vitamins, magnesium, phosphorus, manganese |
| Chickpeas | Fiber, protein, and multiple vitamins (thiamin, B6, folate, vitamins E, K, A, and C, riboflavin, and niacin) and minerals (calcium, magnesium, phosphorus, iron, zinc, and potassium) |
| Dairy products | Protein, calcium, and vitamins |
| Eggplant | Fiber and antioxidants that have heart health and cancer-fighting properties and that may offer protection against obesity and diabetes |
| Eggs | Heart healthy fat, vitamin A, folic acid, choline, biotin (beneficial for immune system and brain health), phytonutrients like lutein and zeaxanthin (important for eye health and slowing the effects of aging), and cholesterol (in the yolk) |
| Farro | Complex carbohydrates, including a particular type that's been found to boost immunity and keep blood glucose and cholesterol in check |
| Hazelnuts | Fiber, B vitamins (thiamine and folate), and flavonoids that improve circulation and protect brain health |
| Mandarin orangess | Fiber, vitamin C, and vitamin A |
| Mussels | Protein, omega-3 fatty acids, vitamin B12, selenium, and folate |
| Olive oil | Heart healthy fats; vitamins E, K, and A; antioxidants that help reduce inflammation, cancer risk, and risk of heart disease, and lower blood pressure and cholesterol; and carotenoids, which promote eye health |
| Olives | Heart healthy fats |
| Onions | Antioxidants, antibacterial properties, compounds that help lower blood pressure, and chromium, a mineral that may be helpful in keeping blood glucose in check |
| Oysters | Protein and zinc |
| Pine nuts | Fiber, pinoleic acid (may trigger hormones that suppress appetite and promote weight loss), and lutein |
| Pistachios | Vitamin A, vitamin E, and lutein |
| Pomegranates | Fiber and antioxidants that can reduce cholesterol and blood pressure and improve arterial health |
| Quinoa | Protein, potassium, and iron |
| Salmon | Protein, omega-3 fatty acids, and vitamin D |
| Sardines | Protein, omega-3 fatty acids, calcium, vitamin B12, and potassium |
| Sweet potatoes | Fiber, potassium, vitamin A, and vitamin C |
| Tuna | Protein, omega-3 fatty acids, B vitamins, and selenium, a mineral that helps fight inflammation |
| Walnuts | Fiber, heart healthy oils, and linoleic and alpha-linolenic acid, which reduce inflammation, risk of heart disease, and certain types of cancer, and benefit brain health and offer protection from cognitive decline |
| Red wine | Antioxidants, notably resveratrol (fights free radicals, boosts immune system, and wards off disease) and quercetin (widens blood vessels, minimizes clots, and reduces inflammation). |
| Zucchini | Fiber, multiple vitamins, and manganese, which helps energy metabolism |
