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HomeBite Club BlogThe Mediterranean

The Mediterranean

We’re proud of the amount of goodness packed into our foods- which is why we want to share with you all the health benefits of each specially chosen ingredient in our food.

We’re going to begin with the Mediterranean, an exotic masterpiece which boasts a multitude of flavours in every delicious mouthful. Not only does it taste good but it has loads of health benefits for you too!


Chargrilled Chicken
Ahh, the beloved chicken. Chicken is high in protein and low in fat- result! It is also a great source of B vitamins, which keeps your blood healthy and makes you less tired throughout the day.

Oregano Feta
Feta is a great source of calcium which keeps your bones strong, and it provides you with bacteria which lines your gut and keeps it healthy.

Garden Peas
These small little guys host numerous benefits, and are a great superfood option for vegetarians as they are high in iron and protein. They are a fantastic option if you want to improve your digestive health, blood health and heart health. They are full of Vitamin K which is fab at building bones, and Vitamin C which improves your immune system.

Black olives
The antioxidant nutrients in black olives prevent heart disease, as they hinder the oxidation of cholesterol. They are a great source of iron, which is great news as it helps red blood cells to carry oxygen throughout our body.

Black beans
These black beans will have you jumping for joy when you realise all the benefits they offer! They help our nervous system by providing the necessary amino acids, molybdenum and vitamin B9 also known as folic acid- which plays a huge part in the regulation of specific amino acids integral to our nervous system. They also regulate our blood sugar levels and help to lower blood cholesterol.

Chickpeas improve your heart health as they are a fantastic source of soluble fibre. But- this isn’t all. They contain phytochemicals called isoflavones, which is a type of plant hormone which resembles human oestrogen. By replicating this human hormone, isoflavones provide health benefits which help you potentially lower the risk of heart disease and reduce the risk of breast and prostate cancer.

Edamame Beans
These beans contain more protein than other beans, and are extremely filling! They are in rich in Vitamin K, which helps our bones to absorb calcium from the food we eat.

Green Lentils
These are once again a great source of protein, and its high levels of soluble fibre help to reduce your cholesterol. They’re a fab source of folate and magnesium, which helps our heart keep happy and healthy.

Rich in nutrients such as the antioxidants lutein (prevents eye diseases) and beta-carotene (which our body converts to vitamin A).

This is a food blogger’s favourite ingredient- and its easy to see why! Quinoa helps boost our immune system due to the zinc content. Our body loses zinc when we sweat, so quinoa is the perfect ingredient to include in your post-workout meal!

This superfood contains more fibre than any other wholegrain, which in turn helps your digestive system. It is also a great source of the nutrient niacin, which lowers cardiovascular disease risks and can help treat diabetes.

Pinto Beans
These are an excellent source of cholesterol lowering fibre and magnesium. Magnesium is extremely beneficial and great to include in your diet, as it lessens the pressure on veins and arteries and improves the flow of blood, oxygen and nutrients throughout your body.

This veggie contains phytochemicals which protect your eyes from free radicals and potassium which helps lower blood pressure. Spinach is high in folate which enables the production of red blood cells, and the release of energy from our food.

This superfood is an immune-boosting, vitamin K rich, phytochemical powerhouse. Broccoli also contains vitamin C, which enables white blood cells to fight off bacteria and viruses and overall protect our immune system.

Rocket also goes by the name ‘Arugula’ and is packed full of cancer-preventing phytochemicals. It is low in calories and this leafy green is loaded with the nutrients Vitamin C, A and K, which aid in boosting your immune system and detoxifying your body.


The Mediterranean is packed full of nutrients which meet and exceed your RDA (Recommended Daily Allowance).
To begin with, it provides a whopping 180% of your RDA of chloride. Why is this important? Well, chloride is required to maintain the balance of body fluids and is an important part of your stomach juices.

It also provides 100% of your RDA of iodine which is needed for regulating your metabolism. The next nutrient is a bit of a mouthful, phosphorus maintains healthy bones and teeth and helps us to access the energy in our foods. This is all pretty important, but fear not, the Mediterranean provides 82% of your RDA of phosphorus.