The miracle foods that keep you healthy and make you crazy with appetite. How to eat like a viking for a sparkling mind

There are regions around the globe where the locals have been enjoying a healthy diet for centuries. That is, they consume foods that not only provide the necessary nutrients, but also manage to prevent a number of ailments, leading to a better quality of life. They are mostly foods that are accessible to us today.

The Mediterranean diet is considered top PHOTO VPA.com.au

Worldwide obesity and diseases caused by unhealthy food rich in trans fats and other harmful additives have become a public health problem. In short, according to official data, obesity is a global epidemic affecting more than a billion adults and millions of children, with grim projections. That means by 2030, one billion adults could be obese. The situation is worrying in Romania as well, with statistics indicating that over 60% of adults are overweight or obese, nationally. In this context, solutions are being sought for a healthier diet. Gastronomy specialists as well as doctors have found models of healthy diets in international cuisine. Especially among peoples known for better health and remarkable longevity, influenced by specific diet and food preparation. Three of these diets have taken hold globally and, thanks to easy access to international products, can be followed anywhere in the world.

A culture of healthy eating

The healthiest is the Mediterranean diet. Numerous studies say it and the cuisine around this basin that shaped human civilization is famous all over the world. “Rich in fruits, vegetables, whole grains and heart-healthy fats, the Mediterranean diet can help manage weight, protect the heart and prevent diabetes”say the specialists at Helthline. The Mediterranean diet is consumed in countries such as Italy, Greece, Spain or the south of France, but the areas of North Africa and the Near East are also taken into account. It is generally a balanced diet based heavily on fish and sea creatures, vegetables, fruits and healthy fats such as olive oil. Last but not least, the eating habits of the Mediterranean peoples are healthy, consuming appropriate amounts of food, generally at fixed times, based on habits dating back several centuries or even millennia in certain cases. The Mediterranean diet often includes seasonal vegetables, fresh fruit, lean proteins such as chicken, beans and plenty of good fats. Olive oil, nuts and fatty fish contain heart-healthy fats that also benefit brain function.

Because the diet contains minimal processed sugars, it is also thought to help balance blood sugar levels, avoiding energy spikes and crashes. “The Mediterranean diet has many benefits, including: reducing the risk of cardiovascular disease, including heart attack or stroke, maintaining a healthy body weight, maintaining healthy blood sugar, blood pressure and cholesterol levels. It also helps reduce the risk of metabolic syndrome, support a healthy balance of gut microbiota (bacteria and other microorganisms) in the digestive system, and reduce the risk of certain types of cancer. Last but not least, it is very good for slowing down decline in brain function as you age and prolong life”show doctors from the Cleveland Clinic in the United States.

To give you an idea, imagine a diet where you eat Greek yogurt with nuts and fruit, French salads with green beans, eggs and anchovies, or Italian pasta with tomatoes. To understand how the Mediterranean diet works, the experts at Healthline gave some sample menus. For example, for breakfast we can eat an omelette with mushrooms, tomatoes and onions. For lunch, a whole grain sandwich with cheese and fresh vegetables and in the evening a portion of Mediterranean lasagna.

Another menu option involves eating eggs and sautéed vegetables with toasted wholemeal bread for breakfast. Then for lunch zucchini boats filled with pesto, turkey sausage, tomatoes, bell peppers and Italian, French or Greek cheese. For dinner, you can serve grilled lamb with salad and baked potatoes. Obviously, there is a whole wealth of Mediterranean ingredients and recipes. Here's a lesser known example, Dijon Garlic Chicken. This pan-fried dish is juicy, tender and full of flavor thanks to a tangy marinade made with Dijon mustard, garlic, honey and fresh parsley. The chicken acquires a special flavor but also a slightly crispy crust. A delight. It is served with baked vegetables. Obviously pasta is top, as are steaks and Greek and Spanish salads. Not to mention North African, Turkish or Lebanese delicacies.

The island with the elixir of logevity

Another diet on the top of the world list of healthy eating is the Okinawan diet. And this in the conditions where Okinawa is in the category of “blue” regions, that is, with a very high longevity of the population. And one of the causes of longevity is considered food that people eat. Okinawa is an island located off the coast of Japan. Besides, it belongs administratively to Japan. It is the smallest and least populated of Japan's five main islands. It is approximately 106 kilometers long, with an average width of 11 kilometers and an area of ​​1,206.98 square kilometers. The total population of the island of Okinawa was 1,384,762 in 2009.

The traditional Okinawan diet is low in calories and high in carbohydrates based on vegetables, grains, seafood and soy products. Okinawans eat a lot of rice and noodles, but get most of their carbohydrates from sweet potatoes. They are rich in fiber, antioxidants and beta-carotene, which support the immune system. The island is quite isolated, so many processed foods, including cured meats, carbohydrates and sugars, are not part of the Okinawan diet. Obviously, in Okinawa meat is eaten, especially pork, but in small quantities and properly cooked, mostly by boiling. The diet is usually low-calorie and carbohydrate-based.

“The longevity enjoyed by Okinawans can be explained by several genetic, environmental and lifestyle factors. That said, experts believe one of the strongest influences is diet“, say the specialists from Healthline.

In short, Okinawans eat a lot of vegetables, soy products, fish, and occasionally pork, noodles, and rice. Here are some of the most famous ingredients of Okinawan cuisine: sweet potato, seaweed, bamboo shoots, daikon radish, bitter melon, cabbage, carrots, pumpkin, papaya, millet, wheat, rice and noodles (made from wheat or rice). As soy-based dishes eat tofu, miso, natto. They also consume a large amount of fish and seafood and occasionally pork. Only 1% of their diet is represented by tea, spices and very little alcohol. I use very important spices for health like turmeric and wormwood.

An example of a traditional Okinawan recipe is Inamuruchi. It is actually a pork dish, invented in the royal kitchen of the Ryukyu Kingdom, which ruled Okinawa a few centuries ago. Cook the pork together with shiitake mushrooms and steamed iron fish paste. It all comes together in a sweet soup with white miso paste. Most of the dishes are called Champuri, to which the name of the main ingredient is added. For example, Champuri Goya and translated as “bitter melon”. It is prepared especially during the summer, from goya, a bitter melon, to which are added tofu, pork, eggs, salt and soy sauce.

The north of healthy eating

Scandinavian or Nordic cuisine in general is also in the top three in the world when it comes to miraculous diets for maintaining health. The dishes cooked traditionally in Sweden, Norway, Finland, Denmark and Iceland are considered very nutritious and healthy, contributing to maintaining health and preventing some diseases. Although the foods eaten in these countries can be very different, the common thread is a focus on light, delicious and nutrient-dense foods. Many ingredients, including fish, fruits, and vegetables, are preserved, pickled, and fermented to preserve them year-round. This gives them probiotic properties that can support gut health. Complex carbohydrates, such as rye bread, release energy slowly and help keep you feeling fuller for longer.

It's also a diet high in omega-3 fatty acids, thanks to the high amounts of fatty fish. Not to mention the inclusion of foraged foods such as mushrooms and seaweed, which are packed with nutrients and minerals thanks to the wild habitats in which they grow. And what to see, they are also easy to prepare and the ingredients can be found everywhere. It is similar in some places to the Mediterranean diet, except that in the case of the Nordic diet, olive oil is replaced by rapeseed oil (obviously, olives don't grow in the north). “Overall, both are healthy unsaturated anti-inflammatory oils“, says dietitian Courtney Barth for the Cleveland Clinic in the United States. Moreover, due to the ingredients used, the Nordic diet is considered a real medicine, used especially in the prevention of serious conditions such as type II diabetes, cancer and heart disease. At the same time, the Nordic diet lowers cholesterol, lowers blood pressure and reduces inflammation. In addition, it plays an important role in preventing neurological disorders.

“Some dietary behaviors, such as the Nordic diet, may have protective effects on brain function,” say specialists Reyhaneh Sadat Jafari and Vahideh Behrouz in “Nordic diet and its benefits in neurological function”. Nordics also use whole grains such as rye, barley and oats, berries, root vegetables such as beetroot, turnips and carrots. Fatty fish such as salmon, tuna, sardines and mackerel are not missing from their table. But neither are low-fat dairy products like yogurt, called skyr. Game meat, such as rabbit and wild buffalo, is also important in the Nordic diet. “Game meat is a good source of lean protein and is lower in saturated fat than red meat, which should be eaten once or twice a week”says Courtney Barth.

A traditional Nordic food is Lohikeitto or Finnish salmon soup. It is as delicious as it is healthy. It is made with salmon, leeks, carrots, sour cream and potatoes. It is cured with lemon. Another traditional Nordic recipe is Smörgåstårta, a kind of culinary preparation with smoked salmon, shrimp and egg salad, originally from Sweden.