Almonds are mainly used as a food source of proteins, unsaturated fats, minerals, vitamins (especially vitamin E) and phytonutrients. They are very nutritious and both flour and the famous almond milk are obtained from the almond
Apples are rich in vitamins and minerals. Some nutritional characteristics of the apple change depending on the variety. In general, it can be said that apples have a reduced caloric intake (about 55 kcal per 100 g) even if they are rich in "carbohydrates" or, more precisely, in "simple sugars", in particular in fructose: this type of sugar they are immediately available to the body and quickly assimilated. This feature makes the apple the ideal snack in cases of physical or mental fatigue, because it provides immediate energy.
Thanks to the abundance of fiber, the artichoke has a very low glycemic index, which makes it a food suitable for diabetics. The characteristic bitter taste of the artichoke is due to a substance called cynarin, which is responsible for many of the beneficial properties of artichokes. Artichokes are also rich in potassium and iron salts. Artichokes stimulate diuresis thanks to the presence of potassium and cynarin, so they are important for kidney purification, to lower blood pressure
More than 90 different varieties are grown
Asparagus is a treasure trove of beneficial nutrients, among which we can find vegetable fibers, folic acid and vitamins, with particular reference to vitamin A, vitamin C and vitamin E. They also have an interesting content of mineral salts, among which is it is good to highlight chromium, a mineral that improves the ability of insulin to transport glucose from the bloodstream to the cells of our body. Asparagus, as well as avocado, cabbage and Brussels sprouts, are particularly rich in a substance called glutathione, useful for promoting the purification of the body, improving its ability to get rid of harmful substances and carcinogenic components, as well as than of free radicals.
Aubergine (or eggplant) is a widely cultivated Solanaceae and there are many varieties that are characterized by color, shades and shape. The flavor can also vary with more or less bitter notes. Low in calories, low in fat, protein and glycides and low in sugar. Contains vitamins of group B, C, folic acid, potassium, phosphorus, sodium and calcium. Contains bitter substances similar to those contained in artichoke leaves (which stimulate the production of bile and lower cholesterol), caffeic and chlorogenic acid (antibacterial action) and some substances that increase the secretion of adrenal hormones. It is diuretic and is thought to be useful as a mild sedative.
Particularly rich in omega 6 avocado is considered a "super food", which means a food that contains a high level of nutrients in a few calories
Avocado is widely produced worldwide and is one of the trendiest foods on the markets.
Its good fats make it useful in fighting cholesterol, it also contains good doses of phytosterols, carotenoids, polyphenols, flavonoids, vitamin C, vitamin E, zinc, selenium and, finally, omega-3 fatty acids. Regular consumption of foods with anti-inflammatory action plays a crucial role in protecting our body from the action of free radicals, thus preventing inflammatory joint diseases.
This fruit is rich in vitamins, minerals - such as magnesium and potassium - and antioxidants, which help protect our body from the action of free radicals. Bananas are useful for the stomach and immune defenses, as well and they strengthen our nervous system
It contains numerous vitamins and mineral salts, despite a practically negligible calorie intake
It is also useful in case of bacterial infections: its essential oils have a balancing action on the bacterial flora
Useful for strengthening the body thanks to the antioxidants (betalain pigments are responsible for its red color) which eliminate the toxins present in our body, the content of fiber, calcium, iron, magnesium and vitamins, such as Vitamin A and Vitamin B9 (folic acid).
Beetroot is excellent for the synthesis of proteins involved in stimulating our metabolism and for a correct functioning of the nervous system. Its juice also has remarkable properties. In fact, it has been shown that it allows the human body to increase physical strength and the ability to breathe under stress.
Broccoli belongs to the cruciferous group, vegetables that have great properties. They contain high quantities of vitamin C (ascorbic acid) and β-carotene (retinol eq. - pro-vitamin A); by virtue of these characteristics - as well as its content in phenolic substances (polyphenols), sulforaphane (generically beneficial, anti-aging and highly antioxidant substance) and chlorophyll (antioxidant) - broccoli (better if eaten raw) is a food that boasts anti-tumor characteristics, and there are numerous studies that promote crucifers as a food to protect health
Cabbage is a mine of minerals, above all: potassium, phosphorus, calcium and magnesium. There is no shortage of vitamins, in particular vitamins A, C and K. It also contains two molecules, sulforaphane and indole-3-carbinol, responsible for many of the beneficial properties of cauliflower.
Furthermore, there are many researches that have shown that cabbage and other vegetables of the cruciferous family are capable of exerting a protective action against tumors. The merit would be of the so-called isothiocyanates, substances capable of stimulating cells to produce some bioenzymes effective in countering DNA degeneration, especially at the level of the bronchi and lungs.
Carrots are among the most consumed vegetables in the world. there are many varieties of carrots: red, purple, yellow, white, black and of course orange. These colorful plant roots are a valuable source of antioxidants, vitamins A, C, K, and B8, as well as pantothenic acid, folate, potassium, iron, copper and manganese. carrot juice or centrifuge help improve stomach health and the gastrointestinal system in general.
They are healthy and excellent both raw and cooked,
They are the fruit of the cashew plant, for the good amount of selenium they offer excellent benefits against joint pain, thanks to their good anti-inflammatory properties. Like nuts in general, they are also rich in tryptophan (also a precursor of melatonin, a hormone that regulates sleep-wake rhythms), so consuming these fruits is also useful for improving the quality of sleep.
With a nutritional value comparable to that of wholemeal bread, chestnuts also associate important mineral salts such as phosphorus and potassium, vitamins B2 and PP essential for tissue health, a good percentage of fiber and folic acid. Eating chestnuts can prove to be a natural remedy useful in cases of loss of appetite or in those where a restorative diet is required. Not to mention that their energy power makes them perfect for those who practice sports or carry out particularly strenuous jobs
In the Roman world legumes were highly honoured: giving their names to many noble families such as the line of Fabia (from faba, fava – broad bean). From chickpea (ceci) comes the name Cicerone, in fact “cicer” was a nickname given to those who had a growth on their face in the form of a chickpea, and it is due to this that the celebrated speaker was so named. Chickpeas are legumes which are pecious for our health and make up one of the main foods of Mediterranean cooking. Rich in vegetable proteins (circa 9 grammes every 100 grammes), if combined with cereals they create a binomial of high protein content, perfectly capable of substituting meat
The peculiarity of the fruit is the spiciness on the palate, a characteristic that is given to it by capsaicin
It is a natural remedy that stimulates blood circulation, counteracts the onset of bacteria, lowers cholesterol and activates the metabolism. In view of the numerous health properties, however, excessive use of chilli can be irritating to the gastric mucosa
If well dosed it is an excellent way to flavor dishes giving a particular taste to the preparations
It comes from cocoa beans and The Maya called it "The food of the gods" . When consumed as raw (untreated) we can get good phyto-compounds, such as flavonoids. On the other hand we shoud avoid chocolate enriched with too many sugars and fats. In pastry we can use cocoa butter. Chocolate has a great effect on mood (or at least it works on me!)
It is coconut pulp in liquid form and each can of milk contains both a liquid and a firmer part. It is a good source of minerals, especially antioxidants like selenium and magnesium, and micronutrients like potassium, iron and zinc, as well. Half of its fats are composed of lauric acid, which are saturated fat nevertheless thay have been shown to decrease LDL (bad) cholesterol levels in favor of HDL (good) cholesterol, and to have a strong antibacterial and antiviral action.
Zucchini is a spring vegetable that has beautiful yellow flowers that are also edible. They have very few calories and provide various vitamins including folic acid.
From a saline point of view, on the other hand, courgettes abound above all in potassium and manganese
Zucchini are suitable for any diet and help to increase the intake of water, potassium and fiber in the diet. They have a satiating effect and are perfect in the context of a low-calorie diet and / or against metabolic diseases.
Garlic strengthens the immune system and acts as a powerful bactericide on the whole organism; it is a very powerful vermicide, a regulator of blood pressure (it acts by causing vasodilation of the arterioles and capillaries), it reduces the risk of sclerosis of the arteries
Grapes are rich, very rich in flavonoids, essential components for the physiology of plants and which have different properties on our cardiovascular system. Flavonoids are the natural antioxidants par excellence. In particular, it contains quercetin (especially red grapes) which gives support (recommended for states of exhaustion and in sports) and the precious resveratrol, a phenol that protects the plant from bacteria and fungi. On humans, resveratrol, in addition to its antibacterial action, demonstrates its anticancer properties and its ability to protect the heart
Together with almonds, hazelnuts are among the fruits richest in vitamin E. this dried fruit also contains phytosterols, substances useful for the prevention of cardiovascular diseases and good fats, capable of lowering LDL cholesterol levels
The most abundant mineral in lemon is potassium while among the vitamins vitamin C is certainly the one present in greater quantities. There are also antioxidant substances such as beta-carotene, cryptoxanthin, lutein and zeaxanthin. Other substances that give lemon particular properties are citric acid, limonene and pinenes, the latter two contained in the lemon essential oil and in the peel.
The lemon fruit has a yellow skin, which can be smooth or rough, and is particularly rich in essential oils that are extracted for food use
Lentils, belonging to the Papillionaceae Legume family, are among the legumes richest in fiber, minerals and vitamins, known since ancient times for their high nutritional power. The ancient Romans imported them from Egypt but the first traces of their cultivation date back to 7,000 BC. in Mesopotamia.
The particular lens shape of the lentils recalls that of a coin and, not surprisingly, according to legend, in ancient Rome it was customary to give a "scarsella" or a leather bag containing lentils to wish economic prosperity. They have therefore become a symbol of wealth and on New Year's Eve they are considered a good omen for the year that is about to begin
They are a good source of protein and complex carbohydrates; they are also very rich in iron, phosphorus and vitamins of group B. Thanks to the high percentage of fibers and the low percentage of fats (unsaturated) they are valid allies in the fight and prevention of atheriosclerosis.
Mushrooms are an excellent food for our health. Thanks to the vitamins and proteins, especially tryptophan and lysine, of which fungi are composed and their antibacterial properties, they defend us from the attack of viruses and bacteria. They are, in fact, a valid aid in seasonal changes when the immune defenses are significantly lowered.
Extra virgin olive oil (in recipes under the abbreviation "evo") is a particularly favorable fat for our body and is rich in omega 3. Mostly it contains monounsaturated fatty acids, which prevent the appearance of cardiovascular disorders, and is poor in saturated fatty acids, responsible for the occlusion of the arteries. Olive oil contains oleic acid, a monounsaturated fat capable of regulating blood cholesterol levels. It is also a key ingredient in the Mediterranean diet.
Onion (Allium cepa) is a vegetable rich in trace elements and vitamins and enzymes that stimulate digestion and metabolism. Useful for its antibiotic, expectorant, diuretic properties, onion is an ally of the kidneys and the cardiovascular system
Oranges are considered beneficial fruits for health especially for their richness in vitamin C which would help us in the prevention of colds and seasonal ailments by strengthening the immune system. Due to their potassium content, oranges are considered beneficial for the heart and circulation. They have antioxidant, refreshing and astringent properties.
Peppers are a vegetable that presents itself in many different aspects in terms of color, shape and flavor. They belong to the Solanaceae family and are rich in vitamin A (and carotenoids), vitamin C and antioxidants. They contain a lot of fiber. To make it more digestible, it can be deprived of the outer skin, which is easily removed during cooking.
They are particularly rich in proteins and vegetable fibers. They are a good source of zinc, vitamin B2 and potassium. They also contain calcium, magnesium, vitamin E and iron. They are perfect as tonic in times of stress and fatigue
Pistachios are a source of mineral salts such as calcium, iron and magnesium. Recognized as a food of good humor, they are able to reduce stress levels and are an important source of antioxidants and polyphenols.
The queen of tubers, potatoes are rich in vitamin C, which is effective in limiting the damage caused by free radicals, oxygen molecules harmful to organic tissues. In addition, the presence of potassium makes them an excellent help against hypertension. Potatoes are energetic and anti-inflammatory foods for the digestive system.
Pumpkin is a very nutritious vegetable, rich in water, with a diuretic and calming action. Very rich in carotene (precursor of vitamin A) it also contains vitamins C and B1 along with many minerals including calcium, phosphorus, sodium and potassium. Also present are amino acids and fibers. Its seeds contain cucurbit, a substance useful in the prevention of dysfunctions and disorders of the urinary system
Of various shapes and colors, radishes (turnips) contain good doses of iron, calcium phosphorus, B vitamins, vitamin C and folic acid. They have diuretic and purifying properties. Their ability to reconcile sleep has been known since ancient times. Radishes have numerous other therapeutic properties that are exploited especially in herbal medicine
Raspberries are rich in vitamins and many minerals, in addition they show an exceptional content of polyphenols, represented above all by the class of anthocyanins and ellagitannins. The anthocyanins present in raspberry are those molecules that give these fruits their peculiar color and are also responsible for their antioxidant capacity
Cabbage contains vitamin A, vitamin C, and vitamin K. In addition, it is rich in mineral salts such as potassium, iron, phosphorus, calcium and sulfur (which gives it its characteristic smell during cooking).
It is a vegetable that has a diuretic, anti-oxidant action, stimulates the intestine (thanks to the fiber present). In addition, there are many researches that have shown that savoy cabbage and other vegetables of the cruciferous family are capable of exercising a protective action against tumors. The merit would be of the so-called isothiocyanates, substances capable of stimulating cells to produce some bioenzymes effective in countering DNA degeneration, especially at the level of the bronchi and lungs.
In China it is a mainstay of nutrition and is considered one of the five "sacred foods" along with rice, wheat, barley and millet. This legume offers excellent protein, low fat and is rich in isoflavones. Fresh soy can be quickly cooked in water with the whole pod, toasted and eaten as a snack or in salads. Instead, the dry one, like all legumes, must be soaked for at least 24 hours, rinsed and boiled until it reaches the right consistency (about 1-2 hours).
It is the oldest wheat used by man, and it is very likely that it was already present in the Neolithic. It is characterized by the higher protein content compared to other types of wheat. It is a cereal rich in vitamins and minerals, but low in fat.
Furthermore, wholemeal spelled has a higher fiber content than pearl spelled.
They are a typical springstime fruit, full of good properties: it is a very rich source of various nutritional compounds and in particular of sugars, vitamins, flavonoids and anthocyanins. These nutrients, acting synergistically, give the strawberry useful properties to promote health and prevent various diseases. The sugar content of strawberries is modest while the fiber content is high.
Tempeh is made with yellow soy beans, partially cooked, pressed and fermented. The high nutritional value of tempeh comes from the fact that the entire bean sprout is used to produce it. This makes it very different, from a nutritional point of view, from other products based on this legume: it is in fact very rich in dietary fiber, essential for keeping the digestive system healthy and for preventing chronic degenerative diseases. It also contains monounsaturated (such as oleic acid) and polyunsaturated (such as linoleic and linolenic) fats, both beneficial to health, isoflavones (phytonutrients with antioxidant action) and substances (phytosterols, saponins and lecithins) useful for counteracting high cholesterol in the blood.
Tofu is obtained from the curdling of soy milk, after the addition of magnesium chloride or nigari seaweed. It provides a good protein intake and is rich in both iron and calcium. Thanks to the high content of soy isoflavones, it is one of the foods that support our health. Low in calories, tofu is suitable for all diets and is gluten-free. Very versatile in the kitchen, it absorbs aromas and gives texture to dishes. I remember that it is an ingredient to cook (don't eat it as you would do with a cheese!)
Tomatoes are a source of valuable nutrients, especially potassium, phosphorus, vitamin C, vitamin K and folate. The red color of tomatoes is due to an antioxidant, lycopene. The scientific interest in lycopene is due to its strong antioxidant properties. This feature makes it particularly useful in fighting aging, cardiovascular diseases and even some cancers
Venere rice is an Italian variety of rice. It was born in Vercelli in 1997 through a conventional cross between an Asian variety of black rice and one from the Po Valley. Rich in vitamins, minerals, antioxidants (in particular anthocyanins, to which it owes its color) other nutrients useful for health. it can be considered as a kind of natural supplement.
Ogether with tomatoes, watermelon is one of the fruits with the highest content of lycopene, a carotenoid with beneficial properties for the cardiovascular system and, according to some more recent research, for bones. In addition, this fruit is a source of citrulline, an amino acid that once in the body is converted to arginine; the latter can promote good cardiovascular health. The phenolic compounds of the watermelon, on the other hand, provide anti-inflammatory and antioxidant protection; Vitamin C also contributes to the latter, present in this fruit in abundant quantities.
Wholemeal flour contains all the parts of the grain, which are instead eliminated in the most refined flours. It is the flour that was exclusively used until a few decades ago, before it was discovered that the extreme processing of the flour led to the creation of a thinner product that gave softer and whiter bread.
Semi-wholemeal flour, also called "type 2 flour", contains almost all parts of the wheat grain.
The other flours are: "type 00 flour" (the most processed, with the finest grain; it is obtained by grinding the grain of which both the germ - rich in vitamins and minerals - and the bran - rich in fibers); the "type 0 flour" (less refined than the previous one, contains a very small percentage of bran); “type 1 flour” (less refined than type 0, has a higher percentage of bran).
The benefits deriving from the consumption of this kind of flour are due to the high presence of fiber, vitamins and nutrients.
