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Food & diet

Ten foods with high nutritional power

July 3, 2018

Some foods have nutritional virtues that make them ideal especially during periods when you have more appetite. These are ten extraordinarily nutritious foods that you should include in your everyday diet. We talk about this topic with Elisabetta Macorsini, nutritionist biologist at Humanitas Mater Domini Castellanza and Humanitas Medical Care Arese.


Yoghurt: Instead of biscuits, brioches and other calorie sweets that are rich in fats and sugars, it is better to eat preferably lean yoghurt at breakfast. The colony of bacteria it contains can help the immune system and digestion. In addition, it contains calcium, which reduces the risk of colon cancer, strengthens bones and helps maintain the right weight.


Pomegranate: It is a rich source of vitamin A, vitamin C, vitamin E and B vitamins. In addition, it has high potassium content and it is therefore useful for purifying the body by stimulating diuresis.


Pumpkin: It is rich in vitamins and minerals and low in calories. Phytoestrogens in the pulp counteract the onset of neoplasms caused by hormones, especially in the breast and prostate, while oily seed extract reduces symptoms of prostate benign tumors.


Walnuts: They are rich in fiber and selenium as well as protein. A handful of nuts and peanuts are a perfect snack before a festive lunch or as a hunger break between meals.


Ginger: A natural antioxidant, ginger can help digestion, relieve nausea and inflammation. It can be mixed in hot water to prepare a refreshing drink.


Citrus fruit: Oranges, tangerines and lemons are rich in bioflavoids, plant polyphenols that perform an anti-carcinogenic function. The lemon can be taken every morning in tea or even simply in cold water.


Green and orange fruits and vegetables: Carrots, spinach, and lettuce are rich in powerful antioxidants, carotenoids, which strengthen the immune system and provide vitamin A, useful to the health of the skin and immune system.


Legumes: Beans, peas, lentils, and cannellini provide fiber, folic acid, protein and phytochemicals that help prevent cancer.


Cruciferous vegetables: Cabbages and broccoli increase the endogenous production of some important enzymes that can make estrogen harmless. These vegetables can often be eaten as a side dish or as a pleasant dressing for whole meal pastas.


Linseed and Chia seed: They are rich in fiber, omega-3 fatty acids and antioxidant lignans. You can use them by putting a handful of them in yogurt or in a mix of cereals or to prepare homemade bars.

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