Good food is synonymous of good health. Mediterranean diet is considered very healthy and able to prevent some illnesses and cancers. Why? Because this diet is packed with antioxidants, vitamins and minerals. Antioxidants are those molecules that can inhibit oxidation in other molecules in your body cell when they burn oxygen to get energy. Oxidation produces free radicals in your body causing damage to the cell and possibly the death of the cell itself. Antioxidants eliminate those free radicals.

The main ingredients used in this diet are:

1. Extra virgin olive-oil. Olive oil is well-known as an excellent source of Vitamin E; a powerful antioxidant can help prevent heart coronary diseases. Vitamin E might block the formation of carcinogenic nitrosamines formed in the stomach from nitrites in foods like cured meats, hot dogs. It can prevent eyes cataract and eyes degeneration.

2. Lemon juice is used to season most of the salads, fishes and meats. It‘s never missing in your daily routine. It’s packed with Vitamin C, another powerful antioxidant.

Vitamin C cannot be stored in the body, so it needs to be consumed on a daily basis. It helps to restore the immune system so it can fight infections and the common flu. It helps to absorb iron, that’s why is highly recommended to have it with your meat. Think about Cotoletta alla Milanesa, you squeeze some lemon juice on top! Protect from free radicals and help prevent cancer. Help your gums to stay healthy.

3. Tomatoes are consumed on a daily basis for most of the pasta sauce recipes. Tomatoes are high in Lycopene, a carotenoid who gives the red colour to tomatoes, watermelon, red oranges, apricots and other red vegetables and fruits. It can prevent prostate cancer and other cancers. It can reduce the “bad” cholesterol too. Lycopene enhances its properties when cooked and because it’s fat-soluble, adding that teaspoon of olive oil it just makes all it’s needed. So in the Mediterranean diet, pasta with cooked tomato and olive oil, it’s very healthy.

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4. Salads. There are three different kinds of salads that are very used in this diet. The first one is lettuce. Lettuce leaves contain several minerals and vitamins, like selenium, an antioxidant that it’s vital in the prevention of some cancers like colon, prostate and lung. It also helps prevent skin aging. It also has high quantities of Vitamin K, potassium, beta-carotene and phosphorus.

The second one is rocket. Rocket is a bitter salad that contains many phytochemicals that prevents cancers. It also helps the liver in the detoxifying process. It has anti-ulceras properties. And it also contains vitamin A, C, K, copper and iron.

The third one is radicchio. Radicchio is a kind of chicory who stimulates the functions of the liver and the biliary secretions, purifies the blood, rich in antioxidants and vitamin K, A and C.