8 Mediterranean foods for better health

The Mediterranean diet is believed to be one of the healthiest ways to eat. Its focus on fresh, seasonal and local ingredients help it provide plenty of vitamins and minerals, while the healthy fats found in several of the other key ingredients are believed to help lower the risk of heart disease. Read on to learn about 8 Mediterranean foods to eat for better health, with some of our favourite recipes to use them.

For more health and wellbeing advice, find out our natural hay fever remedies, read our expert explainer guide to the dopamine diet and learn how to improve your gut health.

8 Mediterranean foods for better health

Berries

Plenty of fruit in general will help with a health boost, but berries are particularly high in flavonoids, which provide anti-cancer, anti-oxidant, anti-inflammatory and antiviral properties.

Recipes to try:

Pear and blackberry crumble bars

Sugar-free berry and banana bread

Olive oil

If there’s one ingredient that holds the key to the health benefits of the Med diet, it’s olive oil. Using olive oil on bread instead of butter, or in cooking instead of ghee or lard, means you’re replacing unhealthy saturated fat with monounsaturated fats, which maintain levels of good cholesterol while reducing the ‘bad’.

Recipes to try:

Tomato tart with olive oil pastry

Smoked mackerel caesar salad

Cheese

Some of the world’s tastiest cheeses come from the Med area, but it might surprise you to know that cheese can be a fermented food (often advocated for gut health benefits). Go for feta, Parmesan and manchego for Med authenticity and fermentation.

Recipes to try:

Healthy aubergine parmigiana

Greek salad

Nuts

Monounsaturated fats are also found in almonds and brazils, while walnuts and cashews are good sources of another healthy fat, omega-6. Nuts are packed with a variety of minerals, from calcium to selenium, so eating a good mix is a great way to give yourself a nutrient boost.

Recipes to try:

Cavolo nero, pink grapefruit, avocado and walnut salad

Roast cod and romesco sauce with olive and almond dressing

Sardines

Named after the Mediterranean island of Sardinia, these oily fish are usually eaten fresh in the Med, whereas we Brits tend to eat them canned. The calcium content is actually higher in the tinned fish, but both forms are another source of those healthy fats, as well as B vitamins.

Recipes to try:

Warm roasted pepper, sardine and ciabatta salad

Grilled sardines with tomato salad

Beans

Cannellini, chickpeas, haricot and more are popular in Mediterranean cuisine. They’re a great vegetable-based source of protein and fibre, are low in calories and fat, and also contain B vitamins, iron, copper, magnesium and zinc.

Recipes to try:

Baked cod and butter beans

Warm hummus with pine nuts, raisins and olives

Greens

As the Med diet is based around fresh fruit and veg, it won’t surprise you to know that leafy greens are a key feature. They’re rich in vitamins A, C and K, and a good source of various minerals and nitrates too. Darker greens tend to be richer in nutrients, but variety is important too.

Recipes to try:

Baked kale crisps with smoky paprika salt

Grains, greens and beans salad with pesto dressing

Tomatoes

Whether the foundation of a sauce or a salad, tomatoes feature heavily in classic Mediterranean dishes. They contain a variety of antioxidants known as carotenoids, which are more easily absorbed by the body if you eat them with olive oil.

Recipes to try:

Pan y tomate

Baked feta with pomegranate and tomatoes

Emma Hartfield is health editor at olive and Good Food. She has 25 years of experience on health and food titles, including previous roles as health editor for Boots and producing magazines and video for Co-op, Morrisons and Waitrose. She believes eating healthy food should be easy, tasty and enjoyable for the whole family.