The Mediterranean diet is once again crowned the best diet! The Mediterranean diet not only protects your cardiovascular system, but also your bones

The main characteristics of the Mediterranean diet are high intake of vegetables, fruits, nuts, beans, cereals, olive oil, less red meat and more white meat. The Mediterranean diet has many benefits, including helping with weight loss, maintaining cardiovascular health, and reducing the risk of type 2 diabetes. According to the Best Diet project conducted by U.S. News & World Report every year, many diets are analyzed and evaluated based on their effects on heart health, long-term weight loss, ease of implementation, and nutritional comprehensiveness of the food. This year's best diet ranking, which was announced after analyzing as many as 30 diets, is not much different from last year's best diet ranking, with the "Mediterranean diet" once again winning the championship.

In addition to taking care of cardiovascular health, the Mediterranean diet can also protect bones

The Mediterranean diet has won the championship for many years and has many benefits. Among them, the benefits that are well known to the public include: it can help with weight loss, ingredients are more easily available, the diet is easy to follow and can be implemented continuously, it can maintain cardiovascular health and reduce the risk of type 2 diabetes. In addition, the Mediterranean diet also won the first place in the category of the best diet for bone and joint health in the "U.S. News and World Report", which is also very helpful for maintaining bones and joints.

Nutritionist Chen Shiyun from Beitou Health Management Hospital explained that because the Mediterranean diet focuses on nutritious fruits, vegetables, whole grains, nuts, seeds and high-quality fats, and includes eating fish or seafood at least twice a week, as well as a moderate amount of dairy products, and a small amount of meat and alcohol; these foods are rich in calcium, an important nutrient for bone and joint health. For example: a slice of high-calcium cheese contains 290 mg of calcium, a 150 ml cup of yogurt contains 150 mg of calcium, 100 grams of sardines contain 184 mg of calcium, and 100 grams of green vegetables such as kale contain 238 mg of calcium. Fruits such as figs contain 363 mg of calcium per 100 grams, and 100 grams of almond slices contain 272 mg of calcium. The vitamin C, vitamin K, potassium, organic acids and other nutrients contained in fruits and vegetables have the effect of strengthening bones and can also help slow the loss of calcium.

People who eat out can actually easily follow the Mediterranean diet. Try to choose fish as the staple food and pair it with plenty of vegetables. Avoid frying and try to choose dry frying, roasting, steaming, or stir-frying with less oil and salt.

According to a survey by the National Health Administration, up to 90% of Chinese people do not get enough calcium, some even taking less than half of the recommended daily amount. In addition, as people's life expectancy increases, nutritionist Chen Shiyun reminds the public that "bone health" is also an important health issue, and recommends that people start protecting their bones from the age of 30. Although the Mediterranean diet originated from Greece, Italy and other parts of Europe, its eating style and cooking methods may be different from Chinese people's eating habits. Nutritionist Chen Shiyun also added that people who eat out can actually easily follow the Mediterranean diet. They should try to choose fish as their staple food and pair it with plenty of vegetables. When cooking, they should avoid frying and try to choose dry frying, roasting, steaming, or stir-frying with less oil and salt.

If dietary calcium intake is still insufficient, you can also supplement with an appropriate amount of fish oil and calcium to maintain bone health. Pregnant women and people with three highs or chronic diseases are also reminded to consult a specialist before taking nutritional supplements to confirm whether there will be any interaction between the ingredients of the nutritional supplements and the medications they are taking.

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