The Mediterranean diet is healthy naturally. However, there are some ingredients that are particularly beneficial which have contributed greatly to the reputation of Mediterranean cuisine.


Olive oil is the most commonly used fat in the Mediterranean region and possibly the most important ingredient in its cuisine. It is commercially available in four different grades: extra virgin olive oil, virgin olive oil, olive oil, and olive pomace oil. The first two are high-quality cold presses, olive oil and olive pomace oil are blends of cold presses with refined olive oil. The oil is not only used for cooking and frying but for dressings and dips as well.


Vegetables, salads, and herbs contribute much to our health with many vitamins, minerals, and secondary plant substances. In the Mediterranean region, they are regularly served in large quantities. Aside from buying gifts for boys and girls in your family, it is advisable to check the foods consumed by your children.


As an inexpensive source of protein, lentils, beans, and chickpeas are classic ingredients in a farmer’s kitchen. In addition to protein, they contain lots of fiber and are also characterized by a low glycemic index. They are often served around the Mediterranean, whether in salad, soups, or stews.


Since eggs are said to be a good source of high-quality protein, they are used in many ways in Mediterranean cuisine, whether at dinner, lunch or breakfast.


Whole grain products, which can protect against heart disease, are also common in Mediterranean cuisine. Wheat is one of the most popular types of grain here. It is not only the basis for bread and pasta, but also for bulgur and couscous. In the Mediterranean region, bread is usually consumed straight or drizzled with olive oil.

Yogurt and Cheese

Yogurt and cheese are high in calcium. Yogurt plays a particularly vital role in Mediterranean cuisine, especially in Greece and Turkey. It gives food a creamy consistency and is a good substitute for high-fat cream. When it comes to cheese, almost every Mediterranean region has its own specialty.

Fish and seafood

Fish and crustaceans make up a significant part of the diet of the people in the Mediterranean region, where they are always available fresh. Fish is packed with omega-3 fatty acids, which are valuable for a healthy heart and brain development in children.