Health benefits of vegetables and fruits: From tomatoes and peppers to citrus fruits and leafy greens, the Atlantic diet ensures a daily dose of essential nutrients, antioxidants, and fibre (Image: Canva)

The Mediterranean diet is passé — for its viral cousin, the Atlantic diet, is all the rage these days! In the realm of healthy eating, the Atlantic diet emerges as a beacon of nutrition, drawing inspiration from the coastal regions that kiss the Atlantic Ocean. This diet, rooted in tradition and enriched by a plethora of nutrient-rich foods, offers more than just a plateful of flavours—it is a lifestyle that promotes well-being and longevity.

The origin of the Atlantic diet

This traditional eating plan originating from the coastal areas of northwestern Spain and northern Portugal shares its roots with the renowned Mediterranean diet. As denizens of these regions embraced a life intertwined with the sea, their culinary habits organically evolved to incorporate an abundance of seafood, fresh vegetables, and whole grains.

The diet is a testament to the symbiotic relationship between the inhabitants and the bounties of the Atlantic Ocean. At its core, the Atlantic diet revolves around a simple philosophy — consume what the Atlantic generously provides. From the freshest catch of the day to locally sourced fruits and vegetables, this diet epitomises the concept of seasonal, regional, and sustainable eating.

What constitutes the Atlantic diet plan?

1. Seafood extravaganza: The Atlantic diet places seafood at its pinnacle. Rich in omega-3 fatty acids, vitamins, and minerals, fish such as salmon, mackerel, and sardines feature prominently. These elements contribute not only to heart health but also to cognitive well-being.

2. Abundance of fresh produce: A rainbow of vegetables and fruits forms the vibrant heart of this diet. From tomatoes and peppers to citrus fruits and leafy greens, the Atlantic diet ensures a daily dose of essential nutrients, antioxidants, and fibre.

3. Whole grains and legumes: Embracing the wholesomeness of grains and legumes, the Atlantic diet incorporates brown rice, quinoa, lentils, and chickpeas. These complex carbohydrates provide sustained energy and are packed with fibre, promoting digestive health.

4. Healthy fats: Olive oil, a hallmark of Mediterranean diet, also takes a prominent place in the Atlantic diet. Rich in monounsaturated fats, it contributes to heart health and adds a delectable depth to dishes.

5. Moderate dairy consumption: The Atlantic diet includes moderate servings of dairy, with a preference for yoghurt and cheese. These provide essential calcium and probiotics, promoting gut health.

Health benefits of the Atlantic diet

1. Heart health: The prevalence of omega-3 fatty acids in fish helps reduce the risk of cardiovascular diseases. The Atlantic diet’s emphasis on lean proteins and healthy fats contributes to lower cholesterol levels, supporting a robust heart.

2. Brain boost: The combination of omega-3s, antioxidants, and nutrient-dense foods is a recipe for cognitive well-being. Studies suggest that the Atlantic diet may play a role in reducing the risk of cognitive decline and neurodegenerative diseases.

3. Weight management: With its focus on whole, nutrient-dense foods, the Atlantic diet naturally supports weight management. The high fibre content promotes satiety, reducing the likelihood of overeating.

4. Anti-inflammatory properties: The plethora of fruits, vegetables, and olive oil in the Atlantic diet provides an array of anti-inflammatory compounds. Chronic inflammation is linked to various health issues, and adopting this diet may help mitigate these risks.

5. Longevity: The Atlantic diet’s nutrient-rich profile, coupled with its emphasis on fresh, local, and seasonal produce, aligns with the principles associated with increased longevity. A lifestyle rooted in wholesome eating may contribute to a healthier and longer life.