The whole truth about superfoods – Italian Cuisine

The whole truth about superfoods

Several foods are classified as superfoods. And certainly they are useful for our health: but only if they are included in a healthy and varied diet

Super rich in nutrients, super healthy, almost magic. This is the image that today we have of some foods that are included in the category of superfood, that is, i food that for their content of nutrients are recommended and proposed as real panacea for health. But we all know that, especially when it comes to Welfare is supply, all that glitters is not all gold, and that it is not a single food that makes the difference, but the lifestyle, including food and movement, that one chooses to follow. The first guide of the series was born just to debunk some myths FoodMythBusters, published on, in which the superfoods are analyzed.

"Superfood does not exist: no food is miraculous, every food is part of a diet as a whole and from which it is difficult to separate the effect of the individual "he explained he commented Carlotta Lassandro, nutritionist of the Nutrimi team and author of the investigation, "It is true, some foods have a particular composition that can make them more super (not necessarily better) than others but it is the quality of the whole diet that is king: not superfood, but superdieta". Here is what it was discovered.

The avocado

It is said to be good for the skin because it contains fatty acids. And it's like this: theavocado among its nutrients it has fibers, vitamins (especially pantothenic acid and folate), carotenoids, phytosterols and monounsaturated fatty acids. It is useful both for the cardiovascular health that weight control and is indicated a little at all, including the pregnant women, as long as you pay attention to the quantities because it is very caloric.

Goji berries

There are no specific indications on the consumption of goji berries. Among the nutrients we find antioxidant polysaccharides, vitamins, especially A and C, flavonoids. They are recommended for preventing age-related diseases and oxidative stress, so they are suitable for example for more people agée, which will be able to consume about 5-12 grams a day.


Contains curcumin, which gives to the turmeric the intense yellow color, which makes this spice antimicrobial, anti-tumor, anti-inflammatory and anti-obesity, as can be seen from in vitro studies and on animals. What benefits can they have? On inflammatory diseases, cancer, diabetes, irritable bowel syndrome, acne and fibrosis.

Kale, or rather, hedgehog

Rich in fibers, antioxidants, carotenoids, prebiotic carbohydrates, glucosinolates, polyphenols, vitamins and minerals such as potassium, calcium, phosphorus, magnesium, iron and manganese. The curly kale It is excellent and can be introduced during its season, or thewinter, instead of other vegetables for a standard portion of about 200 grams.


They improve the health of the eye and protect the bones, as has been shown by several in vitro studies, but also the cardiovascular one: the blueberries therefore they are an excellent fruit, to be consumed at all ages. Offer them to children with it white yogurt for example, or with lemon and sugar. They will benefit from vitamins and antioxidants.

Macadamia nuts

They are useful because they protect against oxidative stress, fighting free radicals, and against cancer. They contain monounsaturated fatty acids, especially oleic, vitamins and minerals such as magnesium, copper and manganese. They usually buy without shell because it is very hard and hard to break. They have a delicate flavor that is well suited to desserts that include chocolate, or in nougats and ice creams.

Chia seeds

It is recommended not to consume more than 48 grams per day: i Chia seeds they are rich in omega-6 and omega-3 fats and good quality proteins. But they also contain minerals, including calcium, phosphorus, magnesium, selenium, and give benefits on blood pressure.

Flax seeds

With 3 tablespoons of flax seed, we think about cardiovascular health and the prevention of osteoporosis, rheumatoid arthritis, cancer and constipation. They contain important proteins, which is why they are also useful for vegetarians and vegans.

Spirulina algae

Nourishing, antioxidant, antibacterial, anti-cancer, anti-inflammatory, anti-diabetes and anti-cholesterol. Useful for those with malnutrition problems. THESpirulina algae it is rich in proteins, carotenoids, vitamins, minerals, essential fatty acids. Have you ever tried it? If not consumed in tablets, it can be bought in powder, to be added to smoothies, centrifuged, fruit juices. Otherwise its intense color makes it a fun ingredients for fresh pasta and gnocchi.


Of the ginger one hears continuously: it is useful to digest, as anti-nausea, antioxidant, anti-tumor, anti-obesity and anti-diabetes and anti-inflammatory. It is good to use in herbal teas for example when you suffer from colds and sore throats. In adults it should not be consumed more than 4 grams a day (dried).

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