Le nostre tavole sono ricche di prodotti preziosi e a volte neanche lo sappiamo. I flavonoidi (o bioflavonoidi) sono, per esempio, dei composti chimici naturali, presenti nelle piante, che hanno delle caratteristiche estremamente salutari. Quali? Sono antiossidanti, prevengono numerose malattie, come quelle cardiovascolari, i tumori, ma anche le infiammazioni. Ma come possiamo assumerli?
Attraverso la dieta, sicuramente è la risposta più vicina a noi di Dietaland, ovviamente. Fate conto che in natura, l’uomo ha scoperto ben 5mila fitocomplessi (dove il suffisso fito, ancora una volta, indica la derivazione vegetale), quindi ce n’è una gran quantità. È facile che già abbiate fatto uso di queste sostanze assumendole con un altro nome: vitamina P, molto importante anche per migliorare la circolazione, ridurre gli edemi e contrastare la cellulite.
I cibi ricchi di flavonoidi
Abbiamo appena detto che i flavonoidi sono contenuti in prodotti di origine vegetali e sono quelle sostanze che determinano alcune sfumature di colore, come quelle gialle, rosse, arancio e anche azzurri. I frutti più ricchi sono gli agrumi, le mele, le albicocche, i frutti di bosco, il mirtillo. Sono presenti anche nel vino, in modo particolare quello rosso, che contiene molto resveratrolo, ma anche nei succhi di frutta o nel tè verde. Se invece dobbiamo selezionare le verdure che li contengono, sulle nostre tavole non devono mancare cavoli, broccoli, spinaci, pomodori, finocchi, cipolle, ma si trovano anche nei semi, nei cereali, nelle foglie e nelle radici di alcune piante, come il pungitopo, la centella asiatica (famosa arma anticellulite), l’ippocastano o il propoli. E ovviamente l’olio d’oliva è una miniera.
Non dimentichiamo poi cuna fonte molto golosa è il cioccolato fondente (con più precisione il cacao e i suoi semi). Come avrete potuto capire, assumere flavonoidi non è un’operazione complicata, perché sono estremamente diffusi. Il modo migliore quindi è impostare una dieta equilibrata che dia ampio spazio al consumo di prodotti vegetali, proprio come fa la comunissima Dieta Mediterranea.
Flavonoidi si assumono con la Dieta Mediterranea
Come abbiamo detto prima, i flavonoidi proteggono la salute delle persone da molte malattie, tra queste ci sono le patologie cardiovascolari. È quindi molto importante assumerli in quantità, ma secondo nuovi dati gli italiani a tavola fanno i capricci e seguono a dieta scorretta e povera di frutta e verdura. Lo ha dimostrato una ricerca dell’Osservatorio Nutrizionale Grana Padano, condotta 7645 individui (4681 femmine e 2964 maschi) di età superiore ai 18 anni. L’obiettivo è stato quello di verificare il consumo pro capite. Come è stato possibile? Ovviamente monitorando i cibi (elencati prima) più consumati dagli italiani.
Per esempio, il tè è bevuto da quasi un terzo della popolazione, mentre il caffè da 8 persone su 10. Attenzione però perché il caffè contiene una percentuale di questi antiossidanti decisamente inferiore a quelli del tè, soprattutto quello verde e quello rosso. Un italiano su due beve vino rosso, mentre gli agrumi sono consumati da circa il 60 percento della popolazione. Anche in questo caso però le notizie non sono buone, perché le porzioni quotidiane sembrano essere inferiori rispetto a quelle consigliate dalle linee guida per la sana e corretta alimentazione. Per avere un’idea: l’apporto consigliato è di 3 frutti al dì (400 grammi) per persona, mentre non si superano i 250 grammi. È più basso ancora il consumo di verdura: sono stati verificati 175 grammi al giorno per persona contro i 400 grammi indicati.
Michela Barichella, Presidente di Brain and Malnutrition Association e responsabile della Struttura Semplice di dietetica e Nutrizione Clinica ICP di Milano:
Ancora una volta ci troviamo a ribadire l’importanza dei capisaldi della dieta mediterranea, raccomandando il consumo di almeno una porzione di verdura a pasto e di circa tre frutti al giorno, preferendo sempre frutta e verdura crude, fresche e di stagione. E’ consentito un consumo moderato di vino rosso (circa un bicchiere al giorno), di caffè (due-tre tazzine al giorno) e soprattutto di té. Anche in questo caso, la dieta mediterranea consente un adeguato apporto di flavonoidi, importanti per la prevenzione cardiovascolare.
Photo Credits| Thinkstock
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