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The main beneficial components in the Mediterranean diet.
| Food | Recommended Doses | Components |
|---|---|---|
| Extra-virgin olive oil | 50 g/day | Polyphenols |
| Tree nuts and peanuts | 30 g/day | Essential omega 6 and omega 3 fatty acids |
| Fresh fruits/vegetables | ≥3 servings/day | Flavonols, vitamins |
| Fish, seafood | ≥3 servings/week | Essential omega 6 and omega 3 fatty acids |
| Legumes | ≥3 servings/week | Fibers, proteins |
