insideKENT Magazine Issue 42 - September 2015 | Page 80

HEALTH+WELLNESS
DIET TIPS cont.
Mediterranean

India

Seafood, olive oil, vegetables, fruit and grains are packed with vitamins and
minerals, and have been linked to a reduced risk of heart disease and
diabetes. Although Mediterranean dishes usually contain some cheese and
meat, they are used in moderation. "High amounts of olive oil lower the
levels of total blood cholesterol and fight inflammation. The Mediterranean
diet also emphasises fish high in omega-3 fatty acids and foods containing
antioxidants that can reduce the risk of memory loss and decrease brain
function as we get older," says Sharon Morey, nutritionist at Quest Vitamins
(www.questexcellence.com).

Ethiopia

Indian cuisine includes spices, which not only add flavour and appealing
colour, but also great health benefits. "Turmeric has significant antiinflammatory effects and helps relieve the symptoms of IBS. Ginger is very
effective in easing discomfort in the stomach. It also promotes the elimination
of excessive gas from the digestive system and soothes your gut," explains
Adrienne Benjamin, nutritionist at www.provenprobiotics.co.uk. To refresh
themselves, Indians drink Lassi, a traditional, yogurt-based drink: "Made
of fermented milk and often flavoured with mint or mango, this healthy
beverage is rich in ‘friendly bacteria’ and aids digestion," adds Adrienne.

Ethiopian cuisine is low in fat
and high in nutrients, with
grains being the main
component. Teff, a
wholegrain high in fibre, iron,
protein and calcium, is used
to prepare most of the
dishes. "Grains are crucial in
promoting digestive health
and reducing the risk of
bowel cancer," says Dr
Glenville. The most famous
Ethiopian salad, Azifa, eaten
with brown rice or pita
bread, consists of green
lentil. 'Lentils, which are high in fibre and protein but low in fat, are also
classed as phytoestrogens, and have a balancing effect on hormones for
both men and women," adds Dr Marilyn Glenville.

China
"Using chopsticks can
help you to slow down
while eating, which may
ultimately decrease the
amount of food eaten.
Digestion starts in the
mouth and as we chew
we are releasing salivary
enzymes like amylase that
begin the breakdown of
food, specifically
carbohydrates. The more
you chew your food, the
smaller the particles will
be as they pass into the
stomach and the easier
they are to digest,
meaning you will be
getting more nutrients from
your food from easier
absorption. You will find
green tea in every Chinese
house, which is their
favourite hot drink. It
eliminates toxins, aids
digestion and curbs
cravings. It can also fight free radicals, which cause cancer and heart
disease," says Elouise Bauskis, nutritionist at www.nutricentre.com.

France
Why do the French stay slim and
healthy even though their diet is
high in fat and carbs? Apart from
cheese and baguettes, the
French also tend to drink red wine
with their dinner, which is packed
with resveratrol. "This powerful
antioxidant is produced in plants
to defend them from invading
microorganisms; it can not only
protect you from damaging free
radicals, but it also boosts cell
replication. By promoting a healthy, inflammatory response in our body, it
delays the premature ageing process. A recent study showed that there
has never been a drug in the history of pharmaceuticals that speeds up
cells regeneration like resveratrol. Another study suggests that it can turn
an additional weight into calorie burning ‘brown’ fat", explains Michela
Vagnini, nutritionist at www.naturesplus.co.uk.

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