The 8 Most Popular Ingredients in Italian Cuisine

From this collection, you can find out what ingredients, in addition to pasta, Italians use in their dishes to maintain a healthy lifestyle.

Italian cuisine is Mediterranean food. Here are collected simple and healthy ingredients and no chemicals, only natural products such as tomatoes, garlic, olive oil, herbs, vegetables, nuts. Studies have confirmed that eating Mediterranean foods will improve your physical condition and well-being. More precisely, it is the loss of excess weight, the stabilization of glucose levels in the body, as well as a decrease in the risk of depression. Healthy lifestyle and Italian cuisine are synonymous!

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1. Olive oil

Add olive oil to your diet and it will make your dishes incredibly flavorful. Substitute olive oil for regular oil and you will reduce fat levels, which will help regulate cholesterol in the body. In addition, cold-pressed olive oil contains polyphenols, which are good for the heart. Try to eat like the Italians, they add extra virgin olive oil and lemon juice to every salad. Also use olive oil for roasting fresh vegetables.

2. Garlic

The ancient Romans considered garlic magical. Garlic has now been proven to have antibiotic and antifungal properties. The Romans and Greeks protected themselves from infection with garlic, and modern research shows that it can lower the risk of cancer. Garlic also has a good effect on the heart, as it can prevent blood clotting. Why is garlic so beneficial for our body? Because it contains substances such as sulfides. However, chopped or minced garlic should not be left for more than 10-15 minutes. And of course, the point is not only in its beneficial properties, but also in a special aroma, which is simply necessary for many Italian dishes. Add olive oil-fried garlic to a summer salad or pasta sauce.

3. Seafood

Seafood is the main protein in Italian cuisine; Italians use all kinds of shellfish and fish in various dishes, be it salad or pasta. Fattier seafood, such as tuna or salmon, provides the elements necessary for the heart to work. And seafood such as shrimp, mussels, squid and sea bass saturate the body with a sufficient amount of protein. Eat fish or seafood at least twice a week.

4. Cereals

Cereals are the basis of the Mediterranean diet: pasta, cereals, bakery products. Grains are useful because they are able to accumulate solar energy. They contain many vitamins, minerals and other very useful substances. A diet that includes healthy grains in moderation may protect against heart disease, diabetes, and other chronic problems. Italians just love toasted whole grain bread with chopped tomatoes, garlic and basil, as well as pasta with olive oil, garlic and Parmesan cheese.

5. Beans

Beans are one of the main ingredients in Italian dishes. Beans can replace eating meat as they contain the necessary protein. Beans contain all the essential amino acids, carbohydrates and B-complex vitamins, can prevent colon cancer and reduce the risk of heart disease, and can also help treat diabetes. Add dishes containing beans to your diet and you will be full of energy. Italians are very fond of beans, using them everywhere - in traditional pasta, added to pizza or making vegetable soup with beans.

6. Greens

Being Italian means appreciating and eating a lot of different types of greens, especially rapini, "Italian broccoli". Greens go well with meat, anchovies and hot peppers. Dark lettuce leaves are the main component in dishes, they saturate the body with many vitamins, such as A, C and K, contain fibers that are good for the heart, as well as substances that counteract cancer. Include different types of greens in your daily diet, such as chard, cabbage, escarole and collard. Italians like to sauté greens with olive oil, lots of garlic and crushed red peppers.

7. Nuts

Walnut trees are almost as common in Italy as olive trees. Walnut is used as a snack, as well as added to various sauces and salads. Nuts are very good for the heart; they are rich in protein, fiber, vitamin E, folate, calcium and magnesium, and contain arginine, an amino acid that helps maintain healthy blood vessels. Add chopped walnuts to a salad, and also use bread with walnuts, mix chopped walnuts into a pesto sauce with almonds, pine nuts, or hazelnuts.

8. Red wine

What Italian dinner would be complete without a glass of red wine? And it is red wine that is especially beneficial for health. Wine lowers cholesterol and also regulates blood sugar. In addition, red wine is excellent for digestion. Drink only 150 ml of red wine at dinner, such as Chianti, Montepulciano or another, and you will ensure a sound and healthy sleep.