Purple onions offer more health benefits than white onions due to their high levels of polyphenols and quercetin, according to Dr. Isabel Vinal. Quercetin, a flavonoid, supports intestinal health, modulates the immune system, and aids in managing food allergies and digestive disorders. It also reduces inflammation, combats cancer cells, controls blood sugar, and prevents heart disease. To maximize quercetin intake, avoid over-peeling purple onions and consider eating them raw.
Spain faces a high prevalence of diabetes, with many seeking natural solutions to manage blood sugar. Studies suggest that sage, a common herb, can help regulate blood glucose levels by improving insulin sensitivity. Sage can be easily added to meals as a seasoning, in salads, or as a tea. Consultation with a healthcare professional is advised before incorporating sage into a diabetic diet.
Olives, a staple of the Mediterranean diet, offer cardiovascular benefits due to their monounsaturated fatty acids, fiber, and vitamin E. They help lower LDL cholesterol and raise HDL cholesterol. However, canned olives, especially black olives, are high in sodium, posing a risk for individuals with hypertension. Moderation and choosing low-salt options are recommended.