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General information
Legumes/beans
Eggs
Fish
Cheese
Keywords
Legumes, fish, eggs, cured cheese, frequent consumption
Level
General information
According to the Mediterranean Diet Pyramid, products such as legumes, fish and eggs should be consumed at least 3-4 servings on a weekly basis.
These products present a high protein content, plant-based proteins as well as animal protein. This macronutrient is considered essential since it is responsible for the formation and functioning of muscles and tissues.
Legumes/beans
Legumes / beans are large, fleshy, colorful plant seeds. There are a wide range of types of legumes such as soybeans, peas, chickpeas, lentils, peanuts, beans, chia. From a nutritional point of view legumes provide complex carbohydrate (starchy products) that fuel the body with energy. They are relatively low in fat (healthy fats are presented) and provide satiety due to they present a high content of fiber. Legumes are an important source of plant- based protein (20-30%), important for the muscles and tissues building processes. Combining with other products as cereals turn into a very interesting and nutritive product. B-vitamins, iron, folate, calcium, potassium, phosphorus, and zinc are also presented in legumes and beans.
Eggs
Eggs usually consumed are hen´s eggs. It is an essential product since it is a source of very biological high protein. Depending on egg production systems, they can be classified as eggs from caged hens, eggs from free-range hens and organic eggs produced. According to the size, they can be considered XL (>73gr), L (63-73gr), M (53-63 gr) y S (<53 gr).
Fish
Fish is also a very good source of protein, vitamins (niacin and B vitamins) as well as mineral (iron, folate and calcium). It is also interesting the supply of poliinsaturated fats rich in Omega 3. From a nutritional point of view, fish ais classifies as:
- Whitefish or lean (<5% fat) as hake, sole or whiting.
- Low-fat fish (5-10% fat): sea bream, red mullet.
- Oily fish: (>10% fat): anchovy, sardine, tuna, salmon.
Cheese
Cured cheese is a dairy product obtained by separating the water of the milk. By this process, it is obtained a protein, vitamin, mineral and easily digested fat concentrate. A process of curation as well as conservation techniques, including smoking and salting are applied to the cheese. The texture is harder and drier, the flavour/taste stronger/more intense and the the shelflife increases.
A curing process lasts between 4 and 7 months.
Description
According to the Mediterranean Diet Pyramid, products such as legumes, fish and eggs should be consumed at least 3-4 servings on a weekly basis.
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Benefits
Legumes are a good source of fiber reducing the risk of suffering heart diseases, they also improve digestive processes and provide satiety. They are relatively affordable products and present an endless culinary applications Combining with other products as cereals turn into a very interesting and nutritive product.
Furthermore, legumes are gluten free, making them suitable for consumption by celiac disease patients or individuals sensitive to proteins gliadin and glutenin.
Cured cheese is included in dairy products which are important for the proteins and vitamins they contain and for the calcium reserves needed by the body.
For people with lactose intolerance, we recommend lactose-free dairy products or products from other seeds such as soya beans enriched with calcium.
Eggs are free carbohydrate products. They contain a considerable proportion of a high value biological protein and they are also rich in fat as well as good amounts of calcium, iron, vitamins A and D, as well as thiamine and riboflavin.
Despite having a high content of cholesterol in the yolk, according to recent findings, most of this fat is unsaturated, and it is considered a good nutritional option, since dietary cholesterol hardly affects plasma cholesterol levels in the blood in healthy individuals.
Representative Products
Legumes (peas, chickpeas, puy lentils, brown lentils, black beluga lentils, red lentils, kidney beans).
Cured cheese can be obtained from sheeps or cows. The Payoya goat is an autochthonous Andalusian breed, capable of offering excellent milk production, the basis of an important cheese-making tradition.
Gouda or Manchego, parmigiano or grana padano are representative types of cured cheeses.
Mediterranean hens are characterized by a medium seize and a light weight. The best breed for egg production is “Leghorn Blanca”. Armiñada, Azul, Blanca, Caniza, Franciscana, Negra and Perdiz are also autochthonous breeds.
Risks
An egg is an ideal medium for microbial growth; for example, salmonella. It is therefore preferable to open eggs just at the time of use. In addition, the natural bactericide contained in the egg white (lysozyme) becomes ineffective in contact with air and no longer protects the egg.
Dairy products, as cured cheese, contain lactose which can affect to lactose intolerant people, and some cured cheeses are high fat.
Further references
https://www.who.int/es/news-room/fact-sheets/detail/healthy-diet
https://www.bbcgoodfood.com/howto/guide/ingredient-focus-eggs
https://www.gastronomiavasca.net/en/gastro/glossary/cured-cheese
https://www.hsph.harvard.edu/nutritionsource/food-features/eggs/
https://www.fao.org/news/story/en/item/1208531/icode/
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