Le varietà colorate di frutta e la verdura sono più nutrienti di quelle tradizionali

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La frutta e la verdura non devono mai mancare nella nostra alimentazione. Ma quale scegliere? A rispondere a questa domanda è la studiosa americana Jo Robinson nel suo recente saggio Piacere selvaggio. La tesi del libro è che, tra i tanti tipi di frutta e verdura attualmente in commercio, è bene preferire le varietà che conservano più nutrienti di altre, magari sottoposte a trattamenti di conservazione e selezione.

carote polpa scura Fucino

Che cosa vuol dire? Se il messaggio non è intuitivo proviamo a fare degli esempi pratici. Le patate rosse o viola sono meglio di quelle gialle perché contengono più antiossidanti e, se si riesce a mangiarle con la buccia, si favorisce un tasso glicemico più basso, grazie alle molte fibre presenti. Le cipolle dal gusto più forte hanno una quantità maggiore di fitonutrienti rispetto a quelle dolci. Le carote viola abbondano di antocianine, più di quelle arancioni.

Ovviamente non basta comprare questa verdura, bisogna anche cucinarle nel modo giusto: cuocerle intere e affettarle dopo le rende più dolci, aumentandone le proprietà anti-tumorali. Proseguiamo nel viaggio: i pomodori più salutari sono i ciliegini e i datterini: se il pomodoro è di piccole dimensioni, infatti, contiene più fitonutrienti. Senza dimenticare che i semi non vanno mai scartati.

Per quanto riguarda il radicchio, quello rosso di Treviso va preferito a quello di Chioggia: contiene tre volte più bionutrienti. Lo scalogno, invece, è da preferire all’aglio, dato che ha il doppio della quercetina, un importante flavonoide. Tra le insalate, è meglio scegliere le varietà a cespo aperto dalle foglie scure: rosso-brune, viola o verdi; rucola e radicchio hanno più fitonutrienti della lattuga. Infine il mais: le varietà viola, blu o rosso hanno fino a 60 volte più betacarotene di quella bianca. Il mais è comunque un grande aiuto contro le infiammazioni, il rischio tumorale e la tendenza all’ipertensione.

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