The Nordic diet, also known as the Scandinavian diet, is a way of eating that focuses on traditional foods found in the Nordic countries of Denmark, Finland, Iceland, Norway, and Sweden. This dietary pattern emphasizes whole grains, fatty fish, root vegetables, berries, and rapeseed oil. It is similar to the Mediterranean diet in its emphasis on whole, minimally processed foods and has been associated with numerous health benefits.

One of the key components of the Nordic diet is the consumption of fatty fish such as salmon, herring, and mackerel. These fish are rich in omega-3 fatty acids, which have been shown to have protective effects against cardiovascular disease and inflammation.

Another important aspect of the Nordic diet is the use of whole grains, such as rye, oats, and barley. These grains are high in fiber and provide sustained energy, making them an important part of the Scandinavian diet.

Root vegetables like potatoes, carrots, and beets are also staples of the Nordic diet. These vegetables are high in vitamins, minerals, and antioxidants, and they provide a good source of carbohydrates for energy.

Berries, such as lingonberries, bilberries, and cloudberries, are commonly consumed in the Nordic diet. These fruits are high in antioxidants and have been associated with a reduced risk of chronic diseases.

Rapeseed oil, which is commonly used in Nordic cooking, is rich in monounsaturated fats and has been linked to improved cholesterol levels and heart health.

Overall, the Nordic diet is characterized by its focus on whole, nutrient-dense foods that provide a wide range of health benefits. Research has shown that adherence to the Nordic diet is associated with a reduced risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.

References:

• Adamsson V, Reumark A, Fredriksson IB, Hammarström E, Vessby B, Johansson G, Risérus U. Effects of a healthy Nordic diet on cardiovascular risk factors in hypercholesterolaemic subjects: a randomized controlled trial (NORDIET). J Intern Med. 2011;269(2):150-9.
• Kyrø C, Tjønneland A, Overvad K, Olsen A, Landberg R. Adherence to a healthy Nordic food index is associated with a lower risk of type-2 diabetes—the Danish Diet, Cancer and Health Cohort Study. Nutrients. 2019;11(7):1522.