From eggs to nuts ‘forgotten’ foods that are good for you, the list of scientists

Not just extra virgin olive oil, legumes, seasonal fruit and vegetables. The Mediterranean diet is made up of many other healthy foods that are too often overlooked. Eggs, dairy products, nuts, seeds, spices and even red wine are ‘vital’ components of the Mediterranean diet but neglected, according to a review published in the ‘Journal of Translational Medicine’, conducted by a group of universities in Mediterranean countries: the universities of Catania, Parma, the Polytechnic of the Marche, the Irccs Neuromed of Pozzilli and the Universidad Europea del Atlántico in Spain. ‘Cinderella’ foods will be at the center of attention of the many protagonists – doctors, artists, athletes, associations and institutions – present at the second edition of the Festival of Five Colors, which opens today at the Maschio Angioino in Naples and will end next May 19th.

“The number ‘five’ is the recurring symbol of the Festival because it is the number that represents the five colors of well-being: red, green, purple, white and orange, linked to foods that cannot be missing from a balanced diet and whose nuances cover the entire range of components of the Mediterranean diet”, comments Maria Teresa Carpino, president of the Pancrazio association and creator of the Festival of Five Colors. The results of the review “show the need to promote a full and correct knowledge of the Mediterranean diet”, recalls Giuseppe Morino, pediatrician, dietician at the Bambino Gesù hospital and scientific director of the Festival of Five Colors.

“There are many studies that have highlighted its protective efficacy against diseases such as diabetes, obesity, cardiovascular diseases and even cancer. However, a wide variety of foods have remained unexplored during the study of adherence to this Diet Studies deciphering the health impact of a Mediterranean diet have in fact focused mainly on the consumption of fruit and vegetables, olive oil and cereals. Dietary factors that have remained unexplored include the consumption of whole grains, legumes, nuts. seeds, herbs and spices, eggs and dairy products, and red wine. Other unexplored factors that can have a significant impact on dietary adherence include cooking, production, processing, and food storage methods.”

In more detail: Eggs are widely perceived as a major source of cholesterol and a risk factor for cardiovascular disease. In fact, the egg is an economical and nutritious source of proteins, vitamins and minerals. Scientific evidence indicates that egg proteins are easily digestible and provide many essential amino acids. Milk and its products, such as butter, yogurt, curd and buttermilk, have been part of a typical diet in Mediterranean regions for at least 9,000 years. However, the saturated fatty acids present in dairy products have limited their consumption over time due to cholesterol risk. Scientific evidence, however, indicates that saturated fatty acids derived from dairy products can only partially increase circulating levels of LDL cholesterol.

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Nuts and seeds. Some types of dried fruit, such as almonds, walnuts and pistachios, as well as seeds, such as flax seeds, pumpkin seeds and sunflower seeds, have been part of the typical diet of Mediterranean regions for thousands of years. A large body of scientific evidence suggests that walnut consumption is associated with a lower risk of cardiometabolic diseases. However, clinical study results indicate that nuts may increase blood LDL levels. In contrast, only a few studies have analyzed the health effects of seeds and have produced conflicting results. As regards the consumption of herbs and spices, it has long been documented in the Mediterranean regions. Scientific evidence indicates that reducing the risk of non-communicable diseases. They are rich in phytochemicals with antioxidant, anti-inflammatory, anticancer, lipid-lowering and hypotensive properties. They can improve digestion and exert neuroprotective effects.

Finally the red wine. Moderate wine consumption is an integral part of the traditional Mediterranean diet. However, current dietary guidelines recommend excluding alcohol from your diet due to its carcinogenic and other harmful health effects. Many observational studies indicate that moderate alcohol consumption can reduce the risk of cardiovascular disease and all-cause mortality.