A health expert has dished out his top advice for eating your way to good health. Professor Tim Spector, a genetic epidemiology expert at King’s College London, has long recommended the Mediterranean diet as one of the top-notch ways to stay healthy.
The NHS outlines that the Mediterranean diet is rich in plant-based foods such as fruits, vegetables, whole grains, nuts, seeds, and pulses, including beans, chickpeas, and lentils. It also includes moderate amounts of fish, chicken, and low-fat dairy products.
But there is a particular fat source that Brits have been familiar with for ages, yet only now are they fully recognising its health benefits. “The best example is the Mediterranean diet. We all know that, if you have that kind of diet, those people will be healthier,” Prof Spector explained during an interview with Serious Science.
“One of the key things is that they have lots of fruits and vegetables, they have a variety of foods, they have dairy products which contain live microbes and probiotics. They also have something called olive oil, and olive oil is the base of all these the Mediterranean diets, and that has very high levels of different polyphenols that our microbes love.
“By understanding our microbes, we can start to understand how to get the best diets that suit ourselves and live healthier lives.”
Olive oil, packed with healthy monounsaturated fats and antioxidants, is a powerhouse in combating inflammation, lowering blood pressure, and even enhancing memory. It also contains oleic acid which, along with polyphenols, can help ward off cardiovascular disease.
A recent study from Spain involving over 12,000 participants found that those who consumed a tablespoon and a half of olive oil daily were 50 per cent less likely to die from cardiovascular disease. However, it’s believed that only extra virgin olive oil offers such impressive health benefits.
When Prof Spector mentioned microbes, he was referring to the largest population of microorganisms within our bodies, residing in our bowels. These are unique to each individual and play a crucial role in maintaining our health.
These functions include defending against harmful microorganisms and digesting dietary fibre that humans can’t digest on their own. Your microbiota also facilitate the absorption of some essential vitamins and can even influence your mental health.
