To protect yourself from the harmful effects of fine dust and pollutants, nutrition can also be a valuable ally. Here are the foods you prefer to strengthen your defenses and limit damage
The increase in fine dust in the air in recent days has triggered the smog alert in many areas of Italy. To stem the problem some cities such as Milan, Novara, Verona, Turin, Bologna have adopted a series of temporary anti-traffic measures. But to defend health from the harmful effects of air pollution, nutrition can also be a valuable ally. "A diet that ensures high quantities of vitamins, minerals and antioxidants strengthens the body's defenses and helps prevent damage caused by exposure to pollutants" says the doctor Nicoletta Bocchino, nutritionist biologist, who explains here which foods to focus on at the table to defend ourselves from smog.
More vegetables and fruit to strengthen defenses
To help the body better defend itself against the harmful action of pollution, go-ahead in daily menus for foods rich in antioxidants. "These substances counteract the free radicals produced by oxidative stress caused by the inhalation of agents present in the air" explains nutritionist Nicoletta Bocchino. Seasonal vegetables and fruits are an excellent source. The fundamental rule to follow is to alternate color and variety in each meal. «Red vegetables such as radicchio, radishes, for example, are a source of flavonoids. In particular, they contain anthocyanins that have an excellent anti-inflammatory action. Those of orange color such as pumpkin, oranges, tangerines, are rich in carotenoids, precious for the proper functioning of the immune system. Then go ahead also to green leafy vegetables such as spinach, savoy cabbage, lettuce, cabbage, broccoli, to white ones for example leeks and to violet-blue ones such as blackberries and berries "explains the expert.
At the table, give priority to raw vegetables
To fill up on all the precious nutritional virtues of vegetables and vegetables that should always be in season, the advice is to eat them raw. "They are richer in vitamins and minerals with a protective action against smog." The ideal is to choose them from organic cultivation. They are produced without the use of pesticides. In the event that you cannot buy bio, the advice is to always wash them thoroughly with sodium bicarbonate, useful for removing chemicals from the surface. «For cooking, on the other hand, steam cooking should be preferred. Compared to other methods, it better preserves the water-soluble and thermolabile substances, of which plants are particularly rich, such as vitamin C, which has excellent protection against the immune system "states the nutritionist.
More juices and less centrifuged and juices
"The juices obtained with the juicer have the advantage of better preserving vitamins and minerals that are particularly sensitive to heat". Yes, then to the classic orange juice. "It ensures flavonoids and vitamin C that help prevent inflammation caused by polluting substances." To avoid losing the benefits, it should be drunk immediately after being prepared. "In contact with air, vitamin C tends to oxidize. To also ensure the fibers, useful for the elimination of accumulated toxins, it is also necessary to add the residue of the fruit to the juice "says nutritionist Mouthpiece.
The toppings with an extra gear
To season the dishes, the best ingredient remains the extra virgin olive oil added raw. «The pool of antioxidants which it is particularly rich in counteracts the harmful effects of smog. Vitamin E, for example, helps to increase the defenses of the skin particularly exposed in the city to polluting agents. Polyphenols and "good" fats, including the precious oleic acid, help fight the increase in free radicals due to smog, "says the expert. Yes, also to the addition of spices to dishes: they have immunostimulating properties. "They strengthen the body's defenses. For example, turmeric, ideal for giving an extra touch to soups and hot soups, contains curcumin. Ginger, on the other hand, is rich in gingerol. Both valuable antioxidants, "explains the nutritionist.
Water and herbal teas for detox support
Proper hydration also plays a key role in defending against smog. "Water stimulates diuresis and promotes the elimination of toxins and substances accumulated by the body due to exposure to polluting substances present in the air" says the expert. «The always valid advice is to drink at least 2 liters per day. Yes also to teas and herbal teas that help increase water intake. "Green and white tea, for example, in addition to ensuring water, contain catechins, powerful antioxidants that help counteract the effects of smog" concludes nutritionist Nicoletta Bocchino.
Would you like to know more? Here are the top 5 anti-smog superfoods to bring to the table suggested by the expert.
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