I cibi che aiutano ad affrontare al meglio l’inverno

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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

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