I nutrizionisti raccomandano sempre di inserire nella propria dieta cinque porzioni di frutta e verdura ogni giorno, in modo da fornire all’organismo le sostanze di cui ha bisogno per mantenersi sano ed efficiente. Attenzione, però, alle insidie che possono nascondersi dentro a frutta e verdura; stiamo parlando dei nitrati, dei composti chimici presenti naturalmente nel terreno, ma che l’uso smodato dei fertilizzanti o le coltivazioni intensive ne hanno fatto aumentare la presenza; a ciò va aggiunto il fatto che il loro a accumulo viene favorito soprattutto dalla mancanza di luce presente nelle serre delle coltivazioni invernali.
Di per sé i nitrati non sono pericolosi per la salute, lo diventano una volta ingeriti quando diventano nitriti o addirittura nitrosamine, sostanze che, assunte ad alte dosi, possono diventare tossiche.
Le verdure più a rischio nitrati sono quelle a foglia verde, come lattuga, coste e spinaci, ma nonostante ciò non bisogna assolutamente togliere questi ortaggi dall’alimentazione, basta soltanto adottare alcuni accorgimenti per limitare l’assunzione di nitrati; infatti, i benefici del consumare questi ortaggi, oltre naturalmente a tutte le verdure in generale, sono di gran lunga maggiori rispetto ai potenziali rischi legati all’assunzione di nitrati.
Visto che prevenire è sempre meglio che curare, ecco alcuni semplici accorgimenti da adottare per limitare il più possibile il contatto dell’organismo con i nitrati contenuti nelle verdure. Per prima cosa lavate accuratamente le verdure, in quanto queste sostanze si disperdono con l’acqua e, nel caso in cui cuociate le verdure, scolatele e non riutilizzate mai l’acqua di cottura. Portate in tavola gli ortaggi a foglia verde non più di due volte alla settimana, in inverno preferite gli spinaci surgelati e consumate lattuga e spinaci freschi soprattutto d’estate quando i livello dei nitrati contenuti in queste verdure scende.
Acquistate solo la verdura che intendete consumare e conservatela solo per pochi giorni e in frigorifero; non riscaldate la verdura già cotta e non conservatela all’interno di sacchetti di plastica chiusi, tutte condizioni che possono favorire la trasformazione dei nitrati in nitriti. Aumentate le dosi di vitamina C magari usando il limone come condimento di queste verdure in modo da prevenire la formazione delle nitrosamine.
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