The 7-color antioxidant diet against oxygen free radicals

The 7-color antioxidant diet against oxygen free radicals

Red, green, orange, white, yellow, blue and purple have portentous actions on our body. How and when to bring them to the table every day

World Color Day is celebrated on 6 May and what better occasion to start bringing to the table the extraordinary antioxidant pigments contained in plant foods? Red, green, orange, white, yellow, blue and purple have portentous actions on our body: not surprisingly, experts from all over the world suggest following a varied and colorful diet. In this way it is possible to fight the dreaded free radicals of oxygen, the main cause of the appearance of oxidative stress (and the resulting consequences) and to help our body maintain a better state of well-being.

Index

  • Free radicals and oxidative stress
  • The antioxidant diet
  • The 7 colors of health
    • Red foods
    • Green foods
    • Orange foods
    • White foods
    • Yellow / orange foods
    • Blue and purple foods
  • The food day
  • The menus of the week
    • MONDAY
    • TUESDAY
    • WEDNESDAY
    • THURSDAY
    • FRIDAY
    • SATURDAY
    • SUNDAY

Free radicals and oxidative stress

Free radicals are molecules that are an integral part of our vital functions (just think that they are useful in the process of destroying bacteria). So why is it important to fight them? “These are particles without one of the electrons. This – explains Dr. Corrado Pierantoni, medical specialist in endocrinology and metabolic diseases and clinical nutritionist in Lanciano (Ch) – pushes the molecules to complete their structure by subtracting the missing electron from an atom in the immediate vicinity. When this 'theft' occurs, the 'stolen' molecule becomes in turn a free radical that goes to steal the electron from a nearby molecule and so on. A real vicious circle is created ”.

"Under normal physiological conditions – continues the expert – our body responds by putting in place defenses that have the task of fighting free radicals by natural means. In fact, to reduce the excess of circulating free radicals, the body already has antioxidant substances available to maintain a state of equilibrium. The problem arises when this condition of equilibrium is lacking, for example due to chronic inflammation and bad habits such as smoking, excess physical activity and an incorrect diet rich in saturated fats and proteins, intense physical exertion, solar and ionizing radiations, and the production of free radicals becomes greater than the oxidative defenses ".

"We are thus witnessing the phenomenon of oxidative stress, a condition to be really avoided because it is now certain that common diseases due to cellular aging such as arteriosclerosis, cataracts, Alzheimer's disease, Parkinson's disease, cardiovascular diseases, heart attacks, arthritis, diabetes, hypertension yes they associate with a prevalence of oxidative systems over antioxidant defense systems ".

The antioxidant diet

Through nutrition it is therefore possible to reduce oxidative stress throughout the cell, minimize inflammation and slow down aging. "Antioxidants – explains the doctor – help restore chemical balance by providing free radicals with the electrons they lack. These substances, classified according to their antioxidant power through the ORAC index, are mainly contained in plant foods and especially in fresh and seasonal fruit and vegetables. Bringing colorful vegetables to the table every day allows us to introduce an adequate dose of antioxidants and to maintain a good state of health ", assures the expert.

The 7 colors of health

Red foods

Tomatoes, strawberries, cherries, peppers, blood oranges, red cabbage, beets, raspberries, red apples, grapefruit, watermelon, raspberries, radish, radishes contain an interesting molecule called lycopene, a substance that is part of the carotenoid family, also known as provitamin a, important because they protect the prostate in men and breasts in women. All red plants are also important because they facilitate the drainage of liquids and vascular and lymphatic circulation.

Green foods

Lettuce, broccoli, asparagus, green peppers, savoy cabbage, kale, spinach, kiwi, green apples, chard, artichokes, chicory, endive, rocket, spinach, courgette, parsley, basil, green olives … They are all good sources of a group of antioxidants called flavonols (like the famous rutin and quercetin), “scavengers” substances, among the most powerful antioxidants that exist in nature, are useful for helping us to cleanse our body of free radicals. Inhibitors of platelet aggregation, they also prevent thrombus from forming. They are also rich in vitamin C which, in addition to neutralizing free radicals, strengthens the protection of the cell membrane.

Orange foods

Citrus fruits, carrots, pumpkin, peppers, grapefruit, mandarins, peaches, apricots, mangoes, papaya, persimmons and medlars share the presence of carotenoids, known for their protective role on the skin and eyes. A tip: to be better absorbed they must contain a quantity of triglycerides. Therefore, the food combination of orange food and extra virgin olive oil is excellent.

White foods

Leek, garlic, onion, fennel, celery, mushrooms, chestnuts, liche, potatoes, in addition to containing flavonols and flavonoids, are rich in allyl sulphides which, in addition to eliminating waste from our body and having anti-aging properties, are useful for the system cardiovascular. Another feature is that of being detoxifying, with a powerful anti-inflammatory action.

Yellow / orange foods

Orange, citrus fruits, corn and all foods that contain yellow / orange have substances that act in synergy: antioxidant power of carotenes and flavanones, and vitamin C with detoxifying and hepatoprotective action.

Blue and purple foods

Eggplants, blueberries, plums, grapes, blackberries, currants, figs, plums, artichokes, radicchio have anthocyanidins and polyphenols. They are useful for improving microcirculation, counteract varicose veins and protect vision.

The food day

The food day opens, as in all of Dr. Corrado Pierantoni, with a drink of water and lemon to sip as soon as you wake up. It is an alkalizing, detoxifying and pH rebalancing juice that allows us to introduce the yellow of lemon.

At breakfast, go ahead with white: you can choose a cup of HD skimmed milk with 0.1% lactose (or a yogurt or a "vegetable milk") along with a fruit and a carbohydrate (biscuits, rusks, donut made homemade, toast, sugar-free cereals …)

In mid-morning and mid-afternoon, bring orange to the table: an orange fruit such as orange, mandarin, melon, apricot, medlar … In addition to providing antioxidant molecules, it is also useful for giving warmth and lightness. Just what we need during a short break from work or study. Yes, even in the green, with relaxing properties.

For lunch, among other colors, also choose red: it stimulates and fills with enthusiasm when there is a need for energy.

Dinner: it is the moment of relaxation and the green, a color linked to the earth, is able to evoke the silence of the woods and valleys. White foods are also perfect to free your mind from thoughts. Blue and purple also have calming and relaxing properties.

The menus of the week

MONDAY

JUST WAKE UP: 1 drink of water and lemon

BREAKFAST: 1 glass of HD milk; 2 wholemeal rusks; 1 fruit; 1 cup of green tea

MORNING SNACK: 1 orange juice

LUNCH: Beetroot salad; pasta with sautéed zucchini and basil

AFTERNOON SNACK: 2 apricots and a cup of green tea

DINNER: Grilled chicken breasts with aromatic herbs; steamed asparagus; 1 slice of toasted wholemeal bread

TUESDAY

JUST WAKE UP: 1 drink of water and lemon

BREAKFAST: 1 vegetable yogurt; 1 slice of toasted wholemeal bread; 1 cup of green tea

MORNING SNACK: 1 green apple

LUNCH: Sardinian pie with tomato; radicchio, rocket and radish salad; 1 slice of toasted wholemeal bread

AFTERNOON SNACK: 1 cup of fruit salad; 1 cup of green tea

DINNER: Rice salad; grilled aubergines seasoned with oil, garlic and parsley

WEDNESDAY

JUST WAKE UP: 1 drink of water and lemon

BREAKFAST: 1 milk and banana smoothie; 1 slice of toasted bread with extra virgin olive oil; 1 cup of green tea

MORNING SNACK: 30 g of lean raw ham with 1 sliced ​​kiwi

LUNCH: Peppers in pinzimonio; pasta with seafood

AFTERNOON SNACK: 1 orange juice; 1 cup of green tea

DINNER: Swiss chard sautéed with garlic and parsley; omelette; 1 slice of toast

THURSDAY

JUST WAKE UP: 1 drink of water and lemon

BREAKFAST: 1 glass of HD milk; 1 slice of homemade donut; 1 cup of green tea

MORNING SNACK: 1 slice of watermelon

LUNCH: Bresaola with rocket and tomato; artichokes alla Romana; 1 slice of toast

AFTERNOON SNACK: 1 cup of blueberries and currants

DINNER: Mixed salad; quinoa with salmon, asparagus tips and avocado

FRIDAY

JUST WAKE UP: 1 drink of water and lemon

BREAKFAST: 1 glass of vegetable milk; 2 wholemeal biscuits; 1 cup of green tea

MORNING SNACK: 3 medlars

LUNCH: Radicchio and green apple salad; sea ​​bass baked in foil; baked potatoes

AFTERNOON SNACK: 2 apricots

DINNER: Asparagus and fennel tips; pasta with pesto

SATURDAY

JUST WAKE UP: 1 drink of water and lemon

BREAKFAST: 1 glass of HD milk; 1 slice of toast; 1 cup of green tea

MORNING SNACK: 1 slice of melon

LUNCH: Steak in salt; grilled peppers; 1 slice of toasted wholemeal bread

AFTERNOON SNACK: 1 fruit and vegetable juice

DINNER: Mixed salad; lentils with cold mashed eggplant

SUNDAY

JUST WAKE UP: 1 drink of water and lemon

BREAKFAST: 1 yogurt with 1 slice of toasted wholemeal bread; 1 cup of green tea

MORNING SNACK: Mixed Macedonia

LUNCH: Lettuce and rocket salad; couscous with seafood

AFTERNOON SNACK: 3 slices of pineapple

DINNER: O

Read also

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  • The July diet. Shrink the waist and protect the skin
  • The May Diet. Cleanse the liver and find new energy
  • The September diet. You regain concentration and lose the extra pounds
  • The December diet: how to eat everything without gaining weight

Tag: Antioxidants Diets Natural Remedies

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