MS and nutrition: What can the Mediterranean diet achieve?

In connection with multiple sclerosis (MS), sufferers are often advised to follow a Mediterranean diet. The reason: A look at the global geographical distribution of cases of the disease shows a clear decrease the closer you get to the equator. This suggests that a southern, Mediterranean diet could have a positive influence on the development and progression of MS. Reason enough, then, to reveal the secrets of Mediterranean cuisine.

Fish is simply part of Mediterranean cuisine.

What is Mediterranean cuisine?

Mediterranean food includes the cuisines of all countries around the Mediterranean and thus offers a huge selection of different delicacies. However, when it comes to healthy eating, some delicacies are left out. Baklava soaked in syrup is missing, as are pizza and pasta, as well as the three secrets of fine French cuisine: butter, butter and butter. Rather, the term Mediterranean diet combines a number of basic principles that are typical of Mediterranean cuisine and that can have a positive effect on well-being. The basics of Mediterranean cuisine are:

• fresh, regional and seasonal ingredients
• lots of fruit and vegetables
• fish several times a week
• little meat
• Use of vegetable oils (olive oil) instead of animal fats (butter, lard)
• legumes and whole grain products
• many different, partly fresh, herbs and spices

In contrast to the eating habits of some industrialized nations, Mediterranean cuisine avoids excessive consumption of meat and sausages, dairy products and pre-prepared foods.

What makes Mediterranean cuisine so healthy?

Since the first studies in the 1950s, researchers have been highlighting the positive aspects of Mediterranean cuisine. Mediterranean cuisine is said to reduce the risk of heart disease, stroke, diabetes mellitus and dementia. As the basis of an anti-inflammatory diet, Mediterranean food can also make a positive contribution to chronic inflammatory diseases such as rheumatism or MS. To understand how these positive effects arise, you have to take a closer look at the ingredients:

• Fresh fruit, vegetables and herbs provide vitamins and secondary plant substances as well as trace elements and dietary fibre from the plant fibres. Vitamins, especially the B vitamins and the trace elements magnesium, calcium and zinc play an important role in the transmission of nerve signals. A sufficient supply of these vitamins and trace elements therefore contributes to the normal functioning of the nervous system. Fresh fruit and vegetables contain numerous polyphenols and flavonoids (these include the colouring and flavouring substances in the peel).
• The use of legumes and whole grain products provides the body with plant proteins, complex carbohydrates and fiber. In contrast to those from light wheat flour, carbohydrates from potatoes, rice and whole grain products are more complex and release their energy into the body more slowly. As a result, blood sugar levels rise more slowly and the feeling of satiety lasts longer. This counteracts obesity, a risk factor for MS. Fiber also ensures a longer-lasting feeling of satiety. It is also a source of food for many bacteria in the intestinal microbiome. Initial studies provide evidence that an intact intestinal microbiome could have a positive influence on the course of MS.
• Avoiding red meat in favor of fish and seafood , as well as using olive oil , have a positive effect on the ratio of omega-3 to omega-6 fatty acids . Omega-3 fatty acids provide the building blocks for anti-inflammatory messengers, while omega-6 fatty acids are involved in the development of pro-inflammatory processes. In the interests of an anti-inflammatory diet, the ratio of fatty acids should therefore be shifted as far as possible towards omega-3 fatty acids. These are found in fish and seafood, while animal fats are particularly rich in omega-6 fatty acids. Olive oil, on the other hand, consists mainly of the omega-9 fatty acid oleic acid and therefore does not have an adverse effect on the fatty acid ratio. Olive oil is also rich in polyphenols.

Ratatouille is quick to make and as nutritious as it is delicious.

Five simple Mediterranean dishes for every day

• Farmer's salad : This classic Greek dish is very easy to prepare. Cucumbers, tomatoes and peppers are generously cut into bite-sized pieces and garnished with onion rings, olives, peppers, feta cheese and oregano. A dressing made from olive oil, lemon juice, a dash of vinegar and a little sea salt is added on top.
• Gazpacho : This vegetable soup is eaten cold and is a refreshing treat, especially on particularly hot days. A cucumber, an onion, a clove of garlic, two peppers and six tomatoes are roughly diced and finely pureed together with four slices of wholemeal toast and 500 ml of tomato juice. Season with a good 50 ml of olive oil, paprika powder, pepper, lemon juice and salt. Chill for at least an hour before serving.
• Ratatouille : This braised vegetable stew from southern French cuisine can be expanded with any fresh vegetables that are available. For the base, diced eggplant, zucchini, peppers, onions, tomatoes, celery and garlic are fried individually in olive oil and then gradually braised in a tomato and red wine broth until everything is cooked. Fresh herbs from Provence round off the dish. Polenta goes well with it, as do potatoes or buckwheat.
• Watermelon salad : This dish is perfect as a little refreshment between meals, is very easy to prepare and offers wonderful, summery flavours. A well-chilled watermelon is cut into generous cubes and served together with feta cubes and fresh mint. A few splashes of fruity olive oil and coarse black pepper enhance the flavours even more.
• Greek yogurt with berries and nuts : This simple dish is perfect as a dessert or for breakfast. Greek yogurt made from sheep's or goat's milk is stirred with a little honey until creamy and garnished with a mixture of nuts and fresh berries.

External sources:

• Why the Mediterranean diet is so healthy (NDR)
• Fatty acid hypothesis in MS receives new impetus (Ärztezeitung)