Nuts
Historical aspects
Nuts and seeds have been consumed for thousands of years and were a staple food for hunters and gatherers. Their presence is revealed throughout the centuries in all Mediterranean civilizations.
Today they are consumed throughout the Mediterranean, thanks to the dispersion by various colonizing people.
The most characteristic of the Mediterranean Diet are hazelnuts, pine nuts, almonds, walnuts, chestnuts and pistachios.
Nutritional aspects
Nuts contain a number of valuable substances of human nutrition. Most noteworthy are protein, fibre and unsaturated fats with high levels of essential fatty acids, minerals and vitamins, especially vitamins E, A, B1 and B2.
Many studies have developed in recent years but since the inclusion of nuts near the base of the Mediterranean Diet pyramid when the international scientific community has recognized the beneficial effects of nuts on health. Researchers and clinicians agree in pointing out, based on epidemiological and clinical studies, that the Mediterranean Diet is ideal for preserving the health and welfare of people.
3 to 7 servings of nuts per week for healthy adults not suffering from obesity or overweight is the recommended amount of consumption.
Table of Food Consumption
| Olive Oil | 3-6 servings/day |
| Cereals | 4-6 servings/day |
| Dairy products | 2-4 servings/day |
| Fruits | ≥ 3 servings/day |
| Vegetables | ≥ 2 servings/day |
| Fresh meat | 3-4 servings/week |
| Nuts | 3-7 servings/week |
| Eggs | 3-4 servings/week |
| Legumes | 2-4 servings/week |
| Fish | 3-4 servings/week |
| Wine, cava and others | optional and moderate intake in adults |
| Cured meat and sausages | optional and moderate intake |
| Honey | optional and moderate intake |
