I cibi che aiutano ad affrontare al meglio l’inverno

cibi affrontare meglio inverno

L’inverno è oramai alle porte e un aiuto per affrontare al meglio il cambio di stagione ci viene proprio dall’alimentazione. Alcuni cibi, infatti, sono utili per rinforzare il sistema immunitario, in primis quelli ricchi di vitamina C, che svolge un’azione antivirale e antibatterica, migliora l’assorbimento di ferro e calcio e il metabolismo del colesterolo e stimola la produzione di collagene.

In prima linea, tra i cibi migliori per affrontare il freddo, come anticipato ci sono quelli ricchi di vitamina C e non a caso. L’acido ascorbico, infatti, è un potente antiossidante ed è importante per il corretto funzionamento del sistema immunitario e la sintesi di collagene (la proteina più abbondante dell’organismo e il costituente primario di pelle, muscoli, vasi sanguigni e ossa). L’unico “difetto”, se di questo si può parlare, riguarda la concentrazione della vitamina C negli alimenti, che è influenzata da diversi fattori. A contatto con l’aria, infatti, tende a diminuire, così come con il calore che ne distrugge una buona parte, ma anche il freddo non è da sottovalutare. Se ad esempio si conservano gli spinaci freschi per 1 settimana a 4°C rimane solo il 20% della vitamina totale. Il fabbisogno giornaliero di vitamina C raccomandati è di 60 mg negli adulti, 70 mg nelle donne incinte, 90 mg durante l’allattamento, nei lattanti fino ad 1 anno 35 mg, nei bambini da 1 anno a 10 anni 45 mg e nei bambini da 11 a 14 anni 50 mg.

Tra i cibi più ricchi di vitamina C, come riporta l’ Istituto Nazionale di Ricerca per gli Alimenti e la Nutrizione, ci sono:

Alimento

Vitamina C (mg/100g p.e.)

1) Uva, succo, in cartone

340

2) Guava

243

3) Peperoncini piccanti

229

4) Ribes

200

5) Peperoni, rossi e gialli

166

6) Prezzemolo

162

7) Peperoni crudi

151

8) Peperoni, verdi

127

9) Broccoletti di rapa crudi

110

10) Rughetta o rucola

110

11) Broccoletti di rapa, cotti [bolliti in acqua distillata senza aggiunta di sale]

86

12) Kiwi

85

13) Cavoli di bruxelles crudi

81

14) Foglie di rapa

81

15) Cavolo broccolo verde ramoso crudo

77

16) Papaia

60

17) Cavolfiore crudo

59

18) Lattuga da taglio

59

19) Broccolo a testa crudo

54

20) Spinaci crudi

54

21) Fragole

54

22) Clementine

54

23) Cavoli di bruxelles, cotti [bolliti in acqua distillata senza aggiunta di sale]

52

24) Cavolo cappuccio rosso

52

25) Tarassaco o dente di leone

52

26) Cavolfiore, cotto [in forno a microonde senza aggiunta di acqua e di sale]

50

27) Arance

50

28) Limoni

50

29) Litchi

49

30) Cavolo cappuccio verde crudo

47

31) Radicchio verde

46

32) Milza di bovino

46

33) Arance, succo

44

34) Pomodori, conserva

43

35) Anona

43

36) Limoni, succo

43

37) Mandarini

42

38) Pompelmo

40

39) Polmone di bovino

40

40) Mandaranci

37

41) Cavolo broccolo verde ramoso, cotto [bollito in acqua distillata senza aggiunta di sale]

35

42) Indivia

35

43) Fave fresche crude

33

44) Broccolo a testa, cotto [bollito in acqua distillata senza aggiunta di sale]

33

45) Fegato di ovino

33

46) Piselli freschi crudi

32

47) Sedano crudo

32

48) Melone d’estate

32

49) Menta

31

50) Fegato di bovino

31

51) Piselli surgelati

30

52) Fegato di equino

30

53) Rosmarino

29

54) Cavolfiore, cotto [bollito in acqua distillata senza aggiunta di sale]

28

55) Fiori di zucca

28

56) Patate novelle crude

28

57) Babaco

28

58) Mango

28

59) Lattuga a cappuccio

27

60) Patatine fritte, in busta

27

61) Basilico

26

62) Pomodori maturi

25

63) Lamponi

25

64) Agretti

24

65) Asparagi di serra

24

66) Bieta cruda

24

67) Spinaci, surgelati

24

68) Pomodori San Marzano

24

69) Asparagi di bosco

23

70) Rape crude

23

71) Loti o kaki

23

72) Fegato di suino, crudo

23

73) Bieta, cotta [in forno a microonde senza aggiunta di acqua e di sale]

22

74) Pomodori da insalata

21

75) Feijoa

19

76) Mora di rovo

19

77) Asparagi di campo crudi

18

78) Bieta, cotta [bollita in acqua distillata senza aggiunta di sale]

18

79) Ravanelli

18

80) Pomodori, pelati in scatola [frutti più succo naturale]

18

81) Fichi-d’india

18

82) Pesche, secche

18

83) Avocado

18

84) Passiflora

18

85) Cervello di bovino

18

86) Cicoria di campo cruda

17

87) Ananas

17

88) Banane

16

89) Patate crude

15

90) Albicocche, disidratate

15

91) Mirtilli

15

92) Mele cotogne

14

93) Pesche, disidratate

14

94) Germogli di soia

13

95) Albicocche

13

96) Ananas, sciroppato

13

97) Rene di bovino

13

98) Carciofi crudi

12

99) Finocchi crudi

12

100) Albicocche, secche

12

101) Melone d’inverno

12

102) Gelato confezionato- ghiacciolo all’arancio

12

103) Cetrioli

11

104) Melanzane crude

11

105) Zucchine crude

11

106) Ciliege

11

107) Fagioli -Borlotti freschi crudi

10

108) Asparagi di campo, cotti [bolliti in acqua distillata senza aggiunta di sale]

10

109) Carciofi, cotti [in forno a microonde senza aggiunta di acqua e di sale]

10

110) Carciofi, surgelati crudi

10

111) Radicchio rosso

10

112) Mele, disidratate

10

113) Porri crudi

9

114) Zucca gialla

9

115) Patate, cotte, fritte

9

116) Vegetali misti, surgelati: piselli, mais, carote, fagioli

9

117) Cicoria da taglio, coltivata

8

118) Cicoria di campo, cotta [bollita in acqua distillata senza aggiunta di sale]

8

119) Patate, cotte con buccia [bollite in acqua distillata senza aggiunta di sale]

8

120) Patate, cotte [arrosto]

8

121) Patate, cotte [in forno a microonde senza aggiunta di acqua e di sale]

8

122) Pomodori, passata

8

123) Cocomero

8

124) Melagrane

8

125) Mele fresche – renette

8

126) Mais dolce, in scatola, sgocciolato

7

127) Fagiolini surgelati, cotti [bolliti in acqua distillata senza aggiunta di sale e scolati]

7

128) Barbabietole rosse crude

7

129) Fichi

7

130) Mele fresche – deliziose

7

131) Mele fresche – imperatore

7

132) Amarene

7

133) Fagiolini freschi crudi

6

134) Cipolline crude

6

135) Lattuga

6

136) Sedano rapa

6

137) Patate, cotte senza buccia [bollite in acqua distillata senza aggiunta di sale]

6

138) Mele fresche senza buccia

6

139) Mele fresche – annurche

6

140) Uva

6

141) Cuore di bovino

6

142) Latte di vacca in polvere, parzialmente scremato

6

143) Latte di vacca in polvere, scremato

6

144) Aglio

5

145) Barbabietole rosse, cotte [bollite in acqua distillata senza aggiunta di sale]

5

146) Carciofi, cotti [bolliti in acqua distillata senza aggiunta di sale]

5

147) Cipolle crude

5

148) Albicocche, sciroppate

5

149) Mele fresche – golden

5

150) Pesche, sciroppate

5

151) Prugne

5

152) Cuore di equino

5

153) Cuore di suino

5

154) Minestre in scatola, crema di pomodori

5

155) Fave secche sgusciate crude

4

156) Piselli secchi

4

157) Cardi crudi

4

158) Carote crude

4

159) Pere fresche, senza buccia

4

160) Pesche senza buccia

4

161) Nocciole, secche

4

162) Cocktail di frutta sciroppata

4

163) Latte di vacca in polvere, intero

4

164) Marmellate, normali e tipo frutta viva

4

165) Fagioli crudi

3

166) Carote, cotte [in forno a microonde senza aggiunta di acqua e di sale]

3

167) Cicoria witloof o indivia belga

3

168) Cipolle, cotte [bollite in acqua distillata senza aggiunta di sale]

3

169) Funghi coltivati prataioli crudi

3

170) Funghi ovuli

3

171) Funghi porcini

3

172) Prugne gialle

3

173) Prugne secche

3

174) Cocco

3

175) Cuore di ovino

3

176) Lingua di bovino cruda

3

177) Trippa di bovino

3

178) Latte di vacca, condensato zuccherato

3

179) Carote, cotte [bollite in acqua distillata senza aggiunta di sale]

2

180) Pomodori, succo

2

181) Mele fresche – granny smith

2

182) Pistacchi

2

183) Salsiccia di fegato

2

184) Anguilla di fiume

2

185) Anguilla di mare

2

186) Capitone

2

187) Melù o pesce molo fresco

2

188) Gamberi, freschi

2

189) Salsa tomato ketchup

2

190) Piselli in scatola, scolati

1

191) Funghi coltivati prataioli, cotti [saltati in padella senza aggiunta di grassi e di sale]

1

192) Tartufo nero

1

193) Nespole

1

194) Noci pecan

1

195) Macadamia

1

196) Carpa

1

197) Merluzzo o nasello, bastoncini di pesce surgelati

1

198) Latte di capra

1

199) Latte di vacca pastorizzato, intero

1

200) Latte di vacca pastorizzato, parzialmente scremato

1

201) Latte di vacca pastorizzato, scremato

1

202) Latte di vacca, evaporato non zuccherato

1

203) Latte di vacca UHT, intero

1

204) Latte di vacca UHT, parzialmente scremato

1

205) Yogurt da latte, intero

1

206) Yogurt da latte, parzialmente scremato

1

207) Yogurt da latte, scremato

1

208) Emmenthal

1

209) Sego di bue

1

210) Miele

1

211) Birra chiara

1

Photo Credit| Thinkstock

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