La frutta e la verdura non sono solo buone ma fanno anche bene, molto bene perché proteggono da diverse malattie. Secondo una ricerca della William Paterson University a Wayne, New Jersey, e validata dai Centers of disease control and prevention statunitensi, esistono 41 vegetali in grado di proteggerci da patologie cardiovascolari, neurodegenerative e cancro.
Quali sono? La lista è lunga. I più efficaci sono crescione, bietole, spinaci, cicoria, lattuga, prezzemolo, lattuga romana e verza, mentre i meno sono pompelmo bianco, patate dolci, porri e more. Durante la ricerca sono stati valutati il rapporto fra la percentuale dei nutrienti protettivi per la salute contenuti, come potassio, fibre, proteine, calcio, ferro, tiamina, riboflavina, niacina, folati, zinco e vitamine A,B6,B12,C,D, E e K, e il contenuto calorico su 100 grammi. Non è tutto, perché include anche un indice di densità nutritiva. Ovviamente, tutto è stato sempre considerato a crudo.
La classifica chiarisce la qualità dei nutrienti contenuti nei vegetali, vale per i cibi non cotti perchè la cottura ne altera i valori e può aiutare nutrizionisti e consumatori ad orientarsi verso la scelta degli alimenti più benefici per la salute.
Hanno commentato gli autori. Torniamo ai vegetali benefici: nelle posizioni intermedie possiamo trovare rapa verde, senape verde, indivia, erba cipollina, cavolo, dente di leone verde, pepe rosso, rucola, broccoli, zucca, cavoletti di Bruxelles, scalogno, cavolo rapa, cavolfiori, cavolo, carote, pomodori, limoni, lattuga iceberg, fragole, ravanelli, zucche, arance, lime, pompelmo, rapa svedese. Forse è il caso di aprire di più i nostri orizzonti e di iniziare a rendere la nostra dieta davvero varia.
Photo Credit | Thinkstock
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