The Mediterranean diet is currently considered one of the healthiest dietary patterns around the world, thanks to a powerful combination of foods rich in antioxidants and anti-inflammatory nutrients.
Extensive research into the Mediterranean diet has provided convincing scientific evidence that this dietary pattern offers strong protective effects by reducing the incidence of various chronic diseases, such as cardiovascular disease, diabetes and cancer (Mentella et al., 2019).
As alimentary habits and physical activity levels are the main modifiable lifestyle factors in the occurrence of cancer, strict adherence to the Mediterranean diet – with its potential to reduce oxidation, inflammation and DNA damage in body cells, as well as to effectively prevent the proliferation, survival and spreading of cancerous cells – has been described as an “emerging medical prescription” in the fight against cancer (Schwingshackl & Hoffmann, 2015).
The Mediterranean diet is characterised by a high intake of fresh vegetables, fruit, legumes, wholegrain cereals, nuts and extra-virgin olive oil, a moderate consumption of fish, poultry, dairy and eggs, and a low intake of red meats and sweets. Red wine is a popular addition to this diet, usually consumed in moderate amounts during the main meals (Lăcătuşu et al., 2019).
However, the Mediterranean diet is far more than just eating specific foods; it is a philosophy, a holistic way of life that involves all psychophysical dimensions of an individual. Regular physical activity and exposure to sunlight in the beautiful Mediterranean outdoors, adequate rest in the form of the extended afternoon nap known as “siesta”, meaningful social interaction, conviviality at mealtimes, deep respect for territorial biodiversity, seasonality, tradition and strong sociocultural values are but a few factors playing an important role for the success of the Mediterranean diet (Trichopoulou & Lagiou, 2009). It is therefore not surprising that the Mediterranean diet was recognised as the “intangible cultural heritage of France and Italy, Greece, Spain and Morocco, respectively” by the United Nations Educational, Scientific and Cultural Organisation (UNESCO, 2013).
In that sense, the Mediterranean diet is a set of traditional practices, knowledge and skills passed on from generation to generation, providing a sense of satisfaction and fulfilment, belonging and continuity to the communities (UNESCO, 2013).
Protective effects of specific foods within the Mediterranean diet are mainly due to their high content of antioxidants and anti-inflammatory nutrients. A particularly high polyphenol concentration is present in extra-virgin olive oil and red wine (such as resveratrol and quercetin), nutrients able to reduce proliferation of cancer cells and protect the cell membrane from metastasis. Fresh fruit and vegetables in season contain high quantities of carotenoids, folates, flavonoids and vitamins (such as vitamin C and E), all nutrients known to prevent DNA damage. Furthermore, fibre – found abundantly in wholegrains, vegetables, legumes and fruit – contain many antioxidant vitamins and phytochemicals bound to it.
Apart from its well-known direct anti-cancer activity, fibre also helps to reduce insulin resistance, inhibit cholesterol absorption in the intestine and cholesterol synthesis in the liver – all indirectly related to cancer occurrence. Finally, omega-3 fatty acids, contained in large amounts in Mediterranean kinds of fish (such as sardines and mackerel) and nuts (such as almonds, walnuts and pumpkin seeds) help to slow down cancer development by inhibiting cancer cell proliferation and survival, angiogenesis, inflammation and metastasis (Ciancarelli et al., 2017). Furthermore, the low consumption of red and processed meat contributes to the reduction in cancer risk by avoiding noxious effects of high-temperature meat cooking as well as by lowering the overall intake of unhealthy saturated animal fat (Giacosa et al., 2013).
A Mediterranean Recipe for Good Health: “Pizza Fish”
For 4 persons
⦁ 4 pieces of fresh fish without skin or bones (e.g. cod, salmon, tuna)
⦁ Homemade tomato sauce, containing lots of vegetables (e.g. onions, peppers, celery)
⦁ Grated mozzarella or parmesan cheese
⦁ Other pizza toppings such as olives, mushrooms, sweetcorn, capers, herbs
Place fish into an oven-proof dish lightly greased with olive oil, cover the pieces with tomato sauce and top with grated cheese and your favourite pizza toppings. Bake uncovered for around 25 minutes at 180°C or until the cheese has completely melted. Serve with wholegrain pasta or rice and steamed broccoli florets and enjoy the flavours, colours and benefits of this nutritious meal!
References
Ciancarelli, M.G., Massimo, C., Amicis, D. & Ciancarelli, I. (2017) Mediterranean Diet and Health Promotion: Evidence and Current Concerns. Medical Research Archives doi: 10.18103/mra.v5i7.1385
Giacosa, A., Barale, R., Bavaresco, L., Gatenby, P., Gerbi, V., Janssens, J., Johnston, B., Kas, K., La Vecchia, C., Mainguet, P., et al. (2013) Cancer Prevention In Europe. European Journal of Cancer Prevention 22 pp. 90-95 doi: 10.1097/CEJ.0b013e328354d2d7.
Lăcătuşu, C.M., Grigorescu, E.D., Floria, M., Onofriescu, A. & Mihai, B.M. (2019) The Mediterranean Diet: From an Environment-Driven Food Culture to an Emerging Medical Prescription. International Journal of Environmental Research and Public Health 16 p. 942 doi: 10.3390/ijerph16060942.
Mentella, M.Ch., Scaldaferri, F., Ricci, C., Gasbarrini, A. & Miggiano, G.A.D. (2019) Cancer and Mediterranean Diet: A Review Nutrients 11 (9) p. 2059
Schwingshackl, L. & Hoffmann, G. (2015) Adherence to the Mediterranean Diet and Risk of Cancer: An Updated Systematic Review and Meta-Analysis of Observational Studies. Cancer Medicine 4 pp. 1933-1947
Trichopoulou, A. & Lagiou, P. (2009) Healthy Traditional Mediterranean Diet: An Expression of Culture, History, and Lifestyle. Nutrition Reviews doi: 10.1111/j.1753-4887.1997.tb01578.x.
UNESCO (2013) Representative List of the Intangible Cultural Heritage of Humanity. UNESCO, Paris, France.