Mediterranean Food

Chicken salad

Mediterranean food is very popular around the world. When we think of it, a lot of different flavors come in our mouth. They make wise use of ingredients and spices to pop up flavors in their dishes.

These countries can be European countries such as Greece, Italy, and Spain. North African countries and Middle Eastern countries also form a part of the Mediterranean Food.

eople surrounded by the Mediterranean Sea are known for their good health. One of the main reason is their balanced diet of Mediterranean Food.

This food is rich in proteins such as lean proteins, fresh fruits, vegetables, grains, nuts, healthy fats, and healthy meats. This all adds up to their secret of a healthy life. There are three key ingredients used in Mediterranean cuisine: Grape, Olive, and Wheat.

5 Healthy Mediterranean Food

Fried shrimp

We listed 5 healthy Mediterranean Food. These are the basic five healthy ingredients of Mediterranean cooking.


You can start your Mediterranean cooking schedule with protein-rich chickpeas. They provide calcium, zinc, iron, and folate. Researchers suggest that chickpeas help to fight diabetes, lessen the risks of heart disease, and protect from colon cancer.


Because of its smoothness and structure, eggplant gives a sense of meat in meals where meat is absent. Eggplant is widely known for its nutritional benefits. It contains chlorogenic acid, potassium, and rich fiber. These sources act as antiviral and cancer-fighting agents.


Peppers are known to add colors to the Mediterranean Food. They combine nicely with sauces and pastes. Peppers are rich in Vitamin A, C, and K, as well as in beta carotene and folate. Red peppers are especially rich in lycopene.


Tomatoes are also a rich source of nutrition found in Mediterranean food. These are rich in lycopene and Vitamin C. Plus, they are a rich source of heart-protective antioxidants and are helpful in preventing prostate cancer.


Seafood is also a major part of Mediterranean cuisine. They provide staple proteins. Fishes are an important part of this cuisine. Squid, shrimp, and sea bass provide ample selenium, protein, and niacin.

Mediterranean Food Recipe

Given below is a Mediterranean style potato salad. Take a look at it and maybe you will want to try it. It is very simple and easy to make this recipe.

First of all, take a pan. Add oil and onion. Then, cook them for 5-10 minutes. Add oregano and garlic paste and cook it for 1 minute. Then, add tomatoes and peppers. You can add seasonings and simmer them for 10 mins.

To prepare potatoes, boil water in a pan. Add salt to it. Then, add potatoes to this salted water for 10-15 mins until they become tender. The last step is to combine them with the prepared sauce. Mix it well and sprinkle with basil and olives to enjoy a great meal.

Italian Spaghetti with tomato sauce

The 5 main Mediterranean foods mentioned above can be added in your daily diet to prevent specified diseases. Moreover, they are rich in antioxidants that provide a good skin texture.  

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