Quali sono le verdure migliori da mangiare per stare bene e in salute? Si dice sempre che per mantenere uno stato di salute adeguato bisogna consumare buone quantità di frutta e verdura. Tra di loro, però, ve ne sono alcune che sono migliori di altre: scopriamolo.
Nutrienti e vitamine facili da assimilare
È stato uno studio condotto dal Centers for Disease Control and Prevention americano a stabilire quali sono le verdure che sarebbe consigliato consumare di più dal punto di vista nutrizionale. I suoi esperti hanno preso in esame 47 tipi di frutta e verdura in base alla quantità di nutrienti in esse contenute e hanno evidenziato le tipologie più salutari in base alla loro capacità di ridurre l’incidenza di malattie croniche e una loro porzione pari a 100 calorie doveva contenere al suo interno almeno il 10% del valore consigliato giornaliero di 17 nutrienti. Tra di essi fibre e potassio, proteine, ferro, calcio, tiamina, magnesio, zinco, acido folico e le vitamine A, B6, B12, C, D, E e K.
La verdura migliore di questa lista frutto dell’analisi sopracitata è il crescione d’acqua. Non si tratta di una verdura il cui utilizzo è particolarmente diffuso in Italia, ma ha dimostrato di essere la più salutare di quelle prese in considerazione dal centro di studi americano. Ha infatti totalizzato un punteggio pieno: ogni grammo contiene quattro volte più beta-carotene di una mela e il 238% della dose giornaliera raccomandata di vitamina K. L’ideale se si vuole mantenere la pelle idratata e giovane. E’ anche un ottimo alimento anticancro.
Bietole e spinaci verdure sempre consigliate
Al secondo posto di questa classifica, con circa 90 di punteggio si incontra il cavolo cinese, perfetto per zuppe e piatti a base di verdure miste. Al terzo posto troneggiano le bietole, con 89,27 punti su 100 in questa preziosa classifica. Cento grammi contengono solo 17 calorie, ma ottime dosi di potassio, ferro, magnesio, calcio e fosforo. Il loro consumo apporta all’organismo anche quantità interessanti di vitamina C. In Italia difficilmente si consumano le foglie di barbabietola, a meno che non si abbia una forte tradizione contadina, ma si consumano gli spinaci. Questi, con il loro punteggio di 86,43, sono ricchi di nitrato, che aiuta a far crescere la forza muscolare. Vitamina A e soprattutto la luteina sono ottimali per la salute degli occhi.
Con punteggio variabile tra i 70 e i 60 troviamo il cavolo verde, diversi tipi di lattuga e il radicchio. Nonostante il loro differente punteggio, sono pressoché gli stessi i benefici che apportano alla salute: proteggono le ossa, proteggono la circolazione e il cuore evitando l’accumulo di colesterolo cattivo nelle arterie.
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