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Gli 8 alimenti più salutari al mondo

data June 20th, 2012 autore Andrea

Alimenti salutari: il lampone

La frutta

La frutta è un alimento prezioso e fondamentale che, secondo le ricerche della American Society for Clinical Nutrition, riduce fortemente il rischio di cancro, malattie cardiache, alzheimer, cataratta e molte altre patologie associate all’invecchiamento.

Ma anche se tutta la frutta ha degli effetti benefici sull’organismo ci sono frutti che più di altri si sono rivelati ricchi dei nutrienti più importanti per mantenersi forti e in salute.


Ecco qui i 4 frutti più salutari al mondo che dovresti inserire nella tua dieta fin da subito:

 

1. Lamponi

I lamponi contengono acido ellagico che aiuta a prevenire il cancro. Inoltre sono ricchi di vitamina C e fibre che rinforzano il sistema immunitario, abbassano il colesterolo e aiutano a prevenire cardiopatie. Con un contenuto calorico pressoché insignificante i lamponi dovrebbero farsi strada sulla nostra tavola almeno una volta alla settimana!

 

2. Pomodoro

Il pomodoro contiene licopene, un potente antiossidante. Questo viene meglio assimilato in presenza di grassi, per questo motivo si consiglia di consumare il pomodoro con un po’ di olio d’oliva e/o formaggio fresco.

 

3. Limone

Il limone è un concentrato di vitamina C e altri antiossidanti che aiutano a prevenire un lunga lista di malattie. Usa spesso il limone per condire insalata e pesce oppure per insaporire l’acqua (senza zucchero ovviamente!) e il tuo corpo te ne sarà grato!

 

4. Avocado

L’avocado contiene grassi insaturi che abbassano il colesterolo nocivo e migliorano la salute del sistema cardiovascolare. E’ inoltre un ottima fonte di fibre, aggiungilo nei panini e nelle insalate!

 

 

La verdura

Come tutti sanno la verdura è il fondamento di qualsiasi alimentazione salutare, infatti la bassa densità calorica sommata alla ricchezza nutrizionale (vitamine, minerali, fibre, ecc.) rende la verdura insostituibile. Se sei in sovrappeso probabilmente non mangi verdura a sufficienza! Consumare un’adeguata quantità di verdure riduce il rischio di sviluppare malattie cardiache e diabete di tipo 2. Tuttavia la verdura contiene basse quantità di proteine e grassi che vanno assunte attraverso altri tipi di alimenti.

 

5. Spinaci

Gli spinaci contengono pochissime calorie ma sono ricchi di minerali e fibre. Sono inlotre un’ottima fonte di vitamine (A, C, E, K, B2 e B6),  ferro, magnesio, calcio e zinco: in pratica una bomba nutrizionale a quasi zero calorie. Ecco perché la verdura a foglia verde è la più raccomandata dai nutrizionisti!

 

6. Zucca

La zucca fornisce buone quantità di vitamina A, vitamina B e beta-carotene. Cruda fornisce solo 26 kcal per 100 grammi, un ottimo cibo per saziarsi e dimagrire allo stesso tempo!

 

7. Broccoli

I broccoli contengono alti livelli di vitamina C e fibre, e varie sostanze come il selenio con effetti anti-cancerogeni. Si consiglia di non cuocere i broccoli troppo a lungo, specialmente se bolliti, in quanto una lunga cottura può abbassare notevolmente i livelli di sostanze benefiche contenute in questo alimento estremamente salutare!

 

8. Cipolla

La cipolla è considerato un vero e proprio toccasana sin dall’alba dei tempi, sono infatti associati al consumo effetti anti-infiammatori, anti-cancerogeni, anti-diabete e anti malattie cardiache! Sono consigliate soprattutto per le donne in quanto sembrano ridurre anche l’osteoporosi.

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Un commento a “Gli 8 alimenti più salutari al mondo”
  1. Mauro says:

    I lamponi sono in assoluto i miei preferiti! Buonissimi e mi fanno sentire rinato quando ne faccio una scorpacciata.

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