Table 3.

Major Mediterranean-type dietary components and their effects on health.

Dietary Components	Effects on Health
Unsaturated fats: MUFAs and PUFAs (extra virgin olive oil, nuts, seeds, omega-3 rich fish)	(i)(Antioxidant, anti-inflammatory and antiatherogenic properties, resulting in cardioprotective actions [72,74,75,76,77]. (ii)Protective effects against cancer development and progression: preventing DNA damages, counteracting cell degeneration, proliferation and metastasis [99,119,120]. (iii)Decreased biomarkers of subclinical inflammation and increased levels of adiponectin, an anti-inflammatory cytokine inversely associated with T2DM risk [133,134]. (iv)Beneficial effects on insulin sensitivity [137]. (v)Protection against the age-related cognitive decline [47,48], some benefits towards the onset of Alzheimer’s [49] and, to a lesser extent, Parkinson’s diseases [44]. (vi)Maintenance of low levels of serum inflammatory markers beneficial for the microbiota [166,167]. (vii)Delay of aging processes and the promotion of healthy longevity [178,179].
Fibers and phytosterols (whole grains, legumes, nuts, vegetables, fruits, extra virgin olive oil)	(i)Antioxidant activities and antiatherogenic properties, resulting in cardioprotective actions [72,74,75,76,77]. (ii)Protective effects against cancer development and progression: preventing DNA damages, counteracting cell degeneration, proliferation and metastasis [99,119,120]. (iii)Decreased biomarkers of subclinical inflammation and increased levels of adiponectin, an anti-inflammatory cytokine inversely associated with T2DM risk [133,134]. (iv)Maintenance of low levels of serum inflammatory markers beneficial for the microbiota [166,167]. (v)Delay of aging processes and promotion of healthy longevity [178,179].
Fibers (whole grains, legumes, vegetables, fruits, nuts)	(i)Satiety induction, caloric intake reduction, weight gain prevention [135]; delay in glucose absorption, which decreases the concentration of fasting blood glucose and insulin [136]. (ii)A 20% reduced risk of diabetes [131]. (iii)Elevated concentration of SCFAs with anti-inflammatory and antitumor effect, in particular toward CRC [152].
Phytosterols (extra virgin olive oil)	(i)Beneficial effect on bone health [150].