In estate frutta e verdura si caratterizzano per l’ampia varietà di colori. A ogni colore corrispondono specifiche sostanze protettive

Con l’arrivo del caldo si modificano le abitudini alimentari: si mangiano più piatti freddi, pesce e, soprattutto, più frutta e verdura, prodotti tipici della Dieta mediterranea, ricchi di acqua (circa l’80-90% del peso) e di sostanze utili a proteggere la salute.

«Non a caso l’Organizzazione mondiale della sanità raccomanda un consumo di cinque porzioni al giorno di frutta e verdura per una corretta alimentazione. Le fibre regolano l’assorbimento di zuccheri e grassi, contribuendo al controllo del livello di glucosio e di colesterolo nel sangue», spiega Rosalba Giacco dell’Istituto di scienza dell’alimentazione (Isa) del Cnr.

«Il potassio e gli altri minerali di cui questi prodotti sono ricchi contribuiscono al buon funzionamento del sistema cardiocircolatorio, nervoso e muscolare. Le vitamine e i polifenoli svolgono una funzione antiossidante, che contrasta i radicali liberi responsabili delle malattie degenerative e dei processi di invecchiamento cellulare».

In estate, più che nelle altre stagioni, frutta e verdura si caratterizzano per l’ampia varietà di colori: dal rosso di pomodori, peperoni, ciliege e anguria al giallo-arancio di pesche, albicocche, melone, susine, al verde di zucchine, cetrioli e basilico, fino al viola di melanzane, prugne e al bianco di cipolle, aglio e scalogno.

«A ogni colore corrispondono specifiche sostanze che svolgono un’azione protettiva: variando il consumo si possono quindi coprire tutti i fabbisogni dell’organismo. I vegetali rossi, ricchi di licopene e antocianine, favoriscono la naturale protezione delle cellule dai radicali liberi.

«Quelli giallo-arancio, ricchi di carotenoidi e flavonoidi, aiutano a proteggere la vista, combattere l’invecchiamento cellulare e rafforzare la risposta immunitaria.

«Il verde indica la presenza di clorofilla, magnesio, acido folico, carotenoidi e polifenoli che rinforzano i vasi sanguigni, le ossa, i denti e migliorano la funzionalità del sistema nervoso.

«Il viola-blu indica la presenza di antocianine che aiutano a prevenire l’aterosclerosi e a migliorare la memoria. Infine, il bianco garantisce un apporto di quercetina, flavonoidi, composti solforati, potassio e selenio che regola i livelli di colesterolo, mantiene la fluidità del sangue e ha effetti benefici sul tessuto osseo».
Claudia Ceccarelli
(Fonte: Rosalba Giacco, Istituto di scienza dell’alimentazione, Avellino)
http://www.almanacco.cnr.it/reader/

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