Exploring the Anti-Inflammatory Benefits of the Mediterranean Cuisine

Published April 3rd, 2023 by Buena Vita Wellness Center

Inflammation is one of our bodily functions that can be good for us if it stays for a short time, known as acute inflammation, and it is harmful for us if it stays longer.

The long - term side effects of inflammation could be tissue damage, increased risk of heart diseases, diabetes, impaired healing, and pain.

Treatment with Food

Now, there have been a lot of treatment options to end the inflammation, but why turn to medicines when we can have a healthy and delicious, anti-inflammatory diet option.

Anti-inflammatory Diet

The research suggests that the cuisine that consists of the healthiest nutrients and fibers, also known for its anti-inflammatory properties, is The Mediterranean Cuisine1.

Mediterranean Cuisine

The Mediterranean diet is the traditional dietary patterns of the countries surrounding the Mediterranean Sea, such as Italy, Greece, Spain, and Turkey.

It emphasizes plant-based foods, including fruits, vegetables, whole grains, legumes, and nuts.

Fish and seafood are also important components, as are moderate amounts of dairy and poultry. Red meat is consumed only in small amounts, and sweets and processed foods are limited.

Health benefits of Mediterranean Cuisine

In addition, the Mediterranean diet includes healthy fats, such as those found in olive oil, nuts, and fatty fish.

These foods contain omega-3 fatty acids, which are known to reduce inflammation and are good for heart health1,2.

What does Mediterranean Diet Includes

Some key features of the Mediterranean diet include:

  1. Eating plenty of fruits and vegetables, especially leafy greens and other colorful produce.
  2. Using olive oil as the primary source of fat.
  3. Consuming whole grains and limiting refined grains.
  4. Eating fish and seafood at least twice a week.
  5. Including moderate amounts of dairy, such as yogurt and cheese.
  6. Eating poultry and eggs in moderation.
  7. Consuming red meat only occasionally, and in small amounts.

Recognition By UNESCO

The Mediterranean diet has been recognized by UNESCO as an Intangible Cultural Heritage of Humanity, reflecting its cultural significance and contribution to the world's culinary heritage3.

UNESCO recognized the Mediterranean diet for its contribution to a healthy and balanced lifestyle, as well as for its social and cultural significance.

An Anti-Inflammatory Tea

Bay leaf tea is a traditional Mediterranean beverage that is made by steeping dried bay leaves in hot water.

Bay leaves are commonly used as a culinary herb in Mediterranean cuisine, but they are also known for their medicinal properties, including anti-inflammatory and antioxidant effects.

Bay leaf tea has a subtle, earthy flavor and is often enjoyed as a caffeine-free alternative to black tea or coffee. It is also believed to have a range of health benefits, improving digestion, weight loss, and boosting the immune system.

The relation between Mediterranean Cuisine and inflammation is simple. Our body will work better when we fuel it with food in its natural form, and Mediterranean food is its best example because it is minimally cooked, and it consists of healthy nutrients.

So, if you want to get rid of inflammation, you don’t need to worry. Just make Mediterranean Cuisine part of your diet, and you will see amazing results.
Here is a link of 50 anti-inflammatory food you can enjoy:


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