Foods You Must Include in Your Mediterranean Diet

A staple of the Mediterranean diet, extra virgin olive oil is rich in monounsaturated fats and antioxidants. Use it for cooking, salad dressings, and drizzling over dishes. 

Incorporate a variety of fresh, seasonal fruits into your diet, such as berries, oranges, apples, grapes, and figs. These fruits are packed with vitamins, minerals, and fiber. 

Load up on vegetables like tomatoes, cucumbers, bell peppers, spinach, kale, and eggplant. They provide essential nutrients, fiber, and antioxidants while adding color and flavor to your meals. 

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Choose whole grains like quinoa, brown rice, barley, bulgur, and whole wheat bread and pasta. They are high in fiber, vitamins, and minerals, and help promote heart health and digestion. 

– Include legumes such as lentils, chickpeas, black beans, and white beans in your diet. They are excellent sources of plant-based protein, fiber, and essential nutrients. – 

Enjoy fatty fish like salmon, mackerel, sardines, and trout regularly. They are rich in omega-3 fatty acids, which support heart and brain health. 

– Snack on nuts and seeds like almonds, walnuts, pistachios, and flaxseeds. They are packed with healthy fats, protein, fiber, and various vitamins and minerals. – 

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