10 Mediterranean foods you need to add to your anti-aging diet

From reducing inflammation, to reducing the risk of chronic diseases such as diabetes, the Mediterranean diet has no lack of health benefits. Countries such as Portugal, Spain, Italy and Greece have incorporated these foods into their cuisine, which gives them an international reputation.

1. Spinach, broccoli and arugula

   - Rich in vitamins, minerals and fiber, these foods improve blood sugar levels and help prevent memory loss.

2. Brown rice, black rice and barley

   - These whole grains have many prolifenols, which are plant compounds that help protect the health of the brain, heart and digestion.

3. Nuts

   - Due to their high anti-inflammatory and antioxidant properties of omega 3 fatty acids, vitamin E and polyphenols, nuts have anti-aging properties. Vitamin E is a critical nutrient for skin health.

4. Garlic

   - Garlic contains many polophenols that protect the skin, strong antioxidants and sulfur, which helps the body to produce collagen.

5. Beans

   - Improves blood sugar levels, cholesterol and cognitive health.

6. Wild fruits

   - They are full of antioxidants and an excellent source of fiber.

7. Salmon, but only wild

   - Salmon should appear in your diet at least 2 to 3 times a week, due to the high content of omega 3. In addition, wild salmon has a higher content of vitamin D.

8. Olive oil, but only extra virgin

   - Olive oil is rich in healthy fats for the heart, such as vitamin E. In addition, vitamin E is fundamental for the well-being of the skin.

9. Sweet potato

   - They are the antioxidants that make sweet potatoes vibrant in color. Rich in beta-carotene, they help the skin by fighting stress.

10. Blueberries, but only wild

    - Wild blueberries have twice as many antioxidants as their conventional counterparts. The consumption of blueberries helps to improve mood and depression in adolescents.

Studies cited by the National Library of Medicine of the Government of the United States of America.