health benefits Italian ingredients

Eating a balanced diet is an essential part of good nutrition. It helps people maintain good health and reduce their risk of disease. Many studies found that a Mediterranean diet has numerous health benefits, from reducing the risk of cancer and heart disease, to living a healthier, longer life. Italian cuisine is an integral part of the Mediterranean diet, which focuses on fresh vegetables, olive oil, and grains, making it one of the world’s healthiest diets.  It follows the Mediterranean pattern of cooking food with simple ingredients that are close to nature and are with proven health benefits.

We associate the Italian cuisine with the appetizing and rich pasta dishes and the irresistible pizza, piled with delicious products covered with melting cheese. These two gastronomic delight are probably the last thing you’re searching for when your look for healthy options. Although at first glance the Italian cuisine seems super unhealthy, it is an excellent part of a balanced and healthy diet, which the dietitians strongly recommend who wants to lead a healthier lifestyle. Essential ingredients in Italian Cuisine greatly benefit the wellbeing of people. Below are some essential Italian ingredients that can benefit your health in many ways.

Here are the more details on the health benefits of Italian ingredients:

Olive Oil

Olive Oil is an essential ingredient in Italian cuisine and is extremely beneficial to reduce inflammation, protect your health, and fight disease. The saturated fats in olive oil help in lowering “bad” LDL cholesterol and boosting “good” HDL cholesterol. In addition, extra-virgin olive oil is high in antioxidants called polyphenols.  Olive oil is used in many Italian dishes, such as dressing the salad greens, pasta sauces and grilled meats. To be healthy, the olive oil must be a high class.


Tomatoes are a staple food in Italian dishes. They are a good source of Vitamin C , Vitamin K, fibre and lycopene, a heart-protective antioxidant that may also help prevent some cancers (particularly prostate). Vitamin A, potassium and folate are also among the tomato’s nutritional benefits. A our restaurant in Allen, tomatoes are featured in nearly every section of our menu. Our Tomato basil soup is a delicious food that must not be missed.


Garlic has both antibiotic and antifungal properties and boasts anticancer characteristics. In addition, it also contains Vitamin C, manganese and selenium. Studies show garlic may lower breast, colon, stomach, throat and skin cancer risks. It is heart-healthy and also prevents clotting. Garlic is an important ingredient used in Italian dishes and is added to sauteed greens, salad dressings and spaghetti sauce. At Italian Villa, all pastas are served with Homemade Garlic Rolls. Roasted and sauteed garlic supplement a number of our favorite dishes.

Whole Grains

Whole unrefined grains are abundant in Italian cuisine and offer the benefits of fiber, magnesium, and vitamin E. They can support healthy digestion and lower your risk of heart disease. Also they reduce levels of cholesterol and lower risk of diabetes by stabilizing blood sugar levels. Pasta, one of the most important Italian meals, is made from whole grains. It is a good source of complex carbohydrates, which are essential to boost your energy levels and metabolism. Pasta with diced tomatoes and olive oil is a healthy way to enjoy Italian food.


Italian cuisine is famed for its used of a diverse variety of fresh seafood. It contains a variety of vitamins and minerals. Fish such as sardine, tuna, and salmon provide healthy omega-3 fatty acids, which promote heart health and reduce high blood pressure. Prawns and mussels provide protein, niacin and selenium. Shellfish, such as shrimp and lobster, contain high levels of vitamin B and selenium, which supports the body’s immune system, while crab and oyster contain the nutrient zinc. From salmon, to mussels, lobster to calamari, we have a huge variety to offer.

Dark leafy greens

Whether sauteed with garlic, served fresh in a salad, or served in a soup, Italian cuisine includes an array of dark, leafy greens such as kale, escarole, and chard. These vegetables provide vitamin A, vitamin C, and vitamin K, as well as high levels of antioxidants.


There are a lot of herbs you can find in a kitchen, but basil stands out as one of the healthiest and most popular. It is rich in antioxidants and, some claim, it has anticancer and antiviral properties. Also it includes vitamin K, which is essential in preventing blood clotting, and vitamin A, which is important for growth, the immune system, and good vision. Our menu boasts basil in multiple forms, including fresh basil in salads.


Whether you love porcini or portobello (or something in between), mushrooms are a must-have to add to sauces. Mushrooms provide health benefits and tasty dishes. They’re a surprising source of protein and minerals like the antioxidant selenium, blood-pressure regulating potassium, and B vitamins that keep your nervous system functioning properly and your skin and hair strong. Our Villa salad with lettuce, tomato, olives, mozzarella and mushrooms is a fabulous tasting salad that you must try. 

In summary, eating in balance and moderation is the secret to all things in life. At Italian Villa Allen Restaurant, only the best ingredients are used when preparing our authentic Italian dishes! Here, you will have a better appreciation for not only their health benefits, but also how they stand out in our signature dishes.



We are one of the premier Italian Restaurants in Allen, TX, offering home-made
traditional Italian cuisine.  Come visit us today at: 121-B N. Greenville Allen, TX
75002, Phone: 972-390-2189

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