Diet, the best of the week from 5 to 11 October

Dieta, le migliori della settimana dal 5 all’11 ottobre

Eat well to stay fit and healthy: here are the best diets of the week

Proper nutrition is important for the well-being of our body: bringing healthy foods to the table, making sure to vary in order to take on all the fundamental nutrients, helps us not only lose weight, but also to stay healthy.

With this in mind, the October diet provides an excellent supply of nutrients capable of developing our immune defenses, so that our body is able to better cope with the viruses and bacteria responsible, above all, for classic seasonal ailments. As winter approaches, in fact, introducing a greater amount of antioxidants and vitamins can only prove to be the wisest choice.

To speak of their importance is dr. Corrado Pierantoni, specialist in endocrinology and metabolic diseases and clinical nutritionist in Lanciano (Ch). To strengthen our immune system and prevent the onset of diseases typical of the cold season, it is good to introduce foods rich in vitamin D into the diet, which combined with regular exposure to sunlight will allow us to face the winter that is about to arrive.

There are many herbs that have healing properties, in particular towards the natural defenses of our body. One of these is ginseng, a substance with energizing effects that stimulates brain function and helps us maintain concentration. But it is also an excellent ally in the prevention of seasonal disorders, because it affects the immune system.

Another herb with strong energetic properties is guarana: in a study published in the International Journal of Sports Physiology and Performance, it emerged that a supplement based on this substance improves sports performance in professional athletes.

For heart health, however, nutritionists recommend some particular foods which, due to their beneficial effects on the cardiovascular system, protect against problems such as hypertension and heart attack. One of the foods that should never be missing on our tables is the tomato: as shown by a research published in Critical Reviews in Food Science and Nutrition, the lycopene contained in it increases the levels of HDL cholesterol, considered 'good' for our health.

Equally important have been found to be green leafy vegetables, rich in vitamin K: this substance plays a fundamental role in blood clotting and, as evidenced by a study published in Integrative medicine (Encinitas, Calif.), Increases the elasticity of the arteries.

Algae have long since become part of our diet, since they have important benefits. In particular, chlorella has shown strong detoxifying properties, binding to heavy metals and contributing to their disposal. An experiment carried out on animals, the results of which were published in the International Immunopharmacology, highlighted the ability of this alga in eliminating toxins from the body.

What is the perfect diet for the many smart working workers? As daily habits change, it is also important to make some changes in nutrition, to ensure the right caloric intake and the intake of all the essential nutrients for the proper functioning of our body.

Dr. Lucia Bacciottini, nutrition biologist in Florence and author of the book Flexitarian Diet. The flexible diet (Giunti) has revealed some practical tips for ensuring a varied and balanced diet even in a period when we can enjoy less fresh air and direct sunlight. The Flexitarian diet includes an abundant breakfast based on carbohydrates and fatty proteins, while during other meals, dishes almost entirely based on vegetables are preferred.

And speaking of the vegetarian diet, the experts of the Scientific Society of Vegetarian Nutrition have offered important advice on how to properly prepare a vegetable-based meal, so as not to run into food shortages. A balanced veg dish must in fact contain all 6 food groups (cereals, protein foods, vegetables, fruit, nuts and oilseeds and finally fat), making sure to vary the foods to bring to the table.

Category: Welfare
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