Radicchio rosso, proprietà e valori nutrizionali

Il radicchio rosso è un ortaggio di stagione molto prezioso per affrontare il freddo, squisito sia crudo che cotto. La versatilità del radicchio è accompagnata da una buona quantità di nutrienti. E’ una miniera di antiossidanti, ma è ricco anche di sali minerali e di aminoacidi.

Il radicchio è un vegetale particolarmente apprezzato per le sue qualità organolettiche. Al gruppo del radicchio rosso appartengono i rinomati Rosso di Verona, il Rosso di Treviso ed il Rosso di Chioggia.

Calorie e valori nutrizionali del radicchio rosso (per 100 g di prodotto)

  • Calorie: 13 Kcal
  • Grassi: 0.25 g
  • Carboidrati: 4.48 g
  • Proteine: 1.43 g
  • Fibre: 0.9 g
  • Acqua: 93.14 g

Minerali

  • Calcio: 19 mg
  • Sodio: 22 mg
  • Ferro: 0.57 mg
  • Magnesio: 13 mg
  • Fosforo: 40 mg
  • Potassio: 302 mg
  • Manganese: 0.138 mg
  • Selenio: 0.9 mcg

Vitamine

  • Vitamina B2: 0.028 mg
  • Vitamina PP: 0.255 mg
  • Vitamina B6: 0.057 mg
  • Vitamina C: 8 mg
  • Vitamina E: 2.26 mg
  • Vitamina K: 255.2 mcg
  • Folati: 60 mcg

Proprietà del radicchio rosso

Il radicchio ha proprietà depurative, diuretiche, toniche e lassative grazie alla sua particolare composizione. L’effetto disintossicante lo si deve in particolar modo all’alto contenuto di acqua, e alla presenza di fibre e di principi amari, che favoriscono la digestione (stimolando i succhi gastrici) e il buon funzionamento dell’intestino. Inoltre, grazie al suo modestissimo apporto calorico, il radicchio è senza dubbio un alimento indicato anche per chi segue un regime alimentare ipocalorico.

E’ un ortaggio con un buon apporto di vitamine, mentre i minerali presenti, sopratutto ferro, calcio e fosforo, favoriscono il metabolismo delle ossa e un miglior equilibrio della pressione sanguigna. Il radicchio rosso, in particolare, deve il suo colore agli antociani, preziosi polifenoli dalle proprietà antinfiammatorie, antiallergiche ed antivirali, che aiutano a mantenere in salute i vasi sanguigni, a loro volta implicati nella prevenzione delle malattie cardiovascolari, in particolare proteggono dalla cardiopatia ischemica. Infine, il triptofano apporta benefici al sistema nervoso, combattendo i disturbi legati all’insonnia.

Uno studio condotto di recente da un team di ricercatori dell’Università di Urbino ha dimostrato come il radicchio rosso contenga più antiossidanti rispetto ad altri prodotti più noti. L’ortaggio, infatti, è stato confrontato con uvetta, mirtilli, spinaci, fragole e susine e ha mantenuto il punteggio più alto. Grazie a questa sua caratteristica, il radicchio rosso è in grado di contrastare l’azione dei radicali liberi e rallentare il processo di invecchiamento cellulare, contribuendo a prevenire l’insorgenza di alcuni tipi di tumore, soprattutto a livello intestinale. Anche la pelle ne trae beneficio mantenendosi giovane più a lungo, ed è un toccasana per chi soffre di artrite e reumatismi.

Ricette della salute a base di radicchio rosso

Radicchio rosso grigliato light

Ingredienti

150 g di radicchio rosso
1 cucchiaino di aceto bianco
1 cucchiaino di olio extravergine di oliva
sale q.b.
pepe q.b.

Preparazione

Pulite e lavate accuratamente il cespo di radicchio con acqua corrente e mettetelo a scolare. Tagliatelo a metà nel senso della lunghezza, disponetelo su di una griglia calda e lasciatelo cuocere per qualche minuto girandolo un paio di volte. Quindi spruzzatelo con l’aceto bianco e lasciatelo evaporare. Quando sarà ben cotto, toglilo dalla griglia e mettilo sopra un piatto. Condite con olio extravergine di oliva, sale ed una macinata di pepe. Portate in tavola accompagnandolo con carni bianche.

Insalata di radicchio, farfalle e scamorza light

Ingredienti

250 g di pasta formato farfalle integrali
250 g di radicchio rosso
200 g di scamorza affumicata in due fette
2 cucchiaini di olio extravergine di oliva
sale q.b.
pepe q.b.

Preparazione

Pulite e lavata con cura il radicchio. Fatelo scolare e poi tagliatelo a listerelle sottili. Tagliate a dadini la scamorza affumicata. Mettete l’olio in una ciotola ed unite sale e pepe macinato, quindi mescolate bene. Fate lessare la pasta in abbondante acqua bollente salata. Scolatela al dente e passatela sotto acqua corrente fredda. Mettete in un’insalatiera ampia il radicchio, la scamorza e la pasta ben scolata. Mescolate bene tutti gli ingredienti e aggiungete un filo d’olio. Mescolate nuovamente e portate in tavola.

Photo Credit|ThinkStock

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