Tag: foods

Vitamin D: the sun inside! Here are 9 foods where to find it – Italian Cuisine


It's not the easiest to find, but it's not impossible. The tips to recover vitamin D in foods in the seasons when the deficiency is felt the most. There are at least 9 of them

Don't spend money on pills and supplements. The vitamins they are all in what we eat. Not that it's new, but often you don't know where to look for them. This applies in particular to the vitamin D, the sun's vitamin. According to what emerged from the XIV Congress of the Italian Society of Osteoporosis, Mineral Metabolism and Skeletal Diseases in Italy 80% of the population is deficient. The data are from 2014 and indicate that every autumn and winter, with the lowest contribution from the sun, the situation repeats itself: less hours of light and less vitamin D in the body, greater propensity to depression (just to give an example). To increase it, just eat the right things. Here are 9.

1. Fatty fish (fresh)

Salmon, trout, tuna, mackerel and eel are all excellent. It ranges from 400 to 580 units of vitamin D, the recommended ones are 600 per day, 800 if you are over 70 years old.

2. Canned fish

If you do not have the possibility of having fresh fish, the canned one that is tuna or sardines is also fine. It is an inexpensive option and ranges from 180 to 250 units of vitamin D.

3. Mushrooms

Champignons, but also morels, oyster mushrooms and chanterelles. They are an excellent vegan solution to vitamin D deficiency. They can be added to salads, soups and sandwiches. 375 units that carry a portion.

4. Milk

A glass of milk brings about 100 units. It is also partly valid for yogurt, not for ice cream and cheese.

Vitamin D: the sun inside! Here are 9 foods where to find it

5. Orange juice

There is not only vitamin C, but also D in the juice.

6. Egg yolk

Egg yolks are rich in minerals and vitamins, including D. A whole egg contains 40 units of vitamin D, but also potassium, proteins, vitamin A, B-12 and B-6, calcium and iron.

7. Cereals

Not in all, but if you look well on the packaging you get to the content and some have vitamin D.

8. Soy milk

It depends on the brands, but there are some with added vitamin D.

9. Tofu

It is not just for vegetarians. It is a great source of protein, calcium, iron and obviously vitamin D.

Lunch on the beach: what are the right foods? – Italian Cuisine

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Summer is not yet a memory and do we want to enjoy the last days at the beach to the fullest?
Here are the suggestions of Raffaella Melani, nutritionist biologist, to enjoy the beach to the fullest, with the right amount of energy, choosing the right foods!

Water at will

174817Thinking of a food to take to the beach, the first on the list will surely be thewater! In a normal adult and adult man it constitutes about 55-60% of body weight, while it represents up to 75% of the weight of a newborn. Water plays a fundamental role for the human body: it regulates body temperature and the elimination of minerals and organic substances, has an essential role in digestion, absorption, transport and use of nutrients. In addition, it "lubricates" joints and tissues and maintains elastic and compact skin and mucous membranes. For this reason it is important to drink even without the stimulus of thirst, especially when living on the beach and increasing sweating and dehydration.

Fruits and vegetables at the top of the list

161979Sandwiches are a staple food for the beach but there are alternatives that can still be appropriate and easy to carry. The skewers they are a popular beach snack since you can easily customize them with any sweet or savory ingredient desired by your heart. Those vegetables are the best option indeed, Fruits and vegetables they are made up of up to 90% water, which is the main component of the human body and in the summer it is known that water consumption is greater and for this reason it is advised to increase consumption.

Melon, watermelon also cucumber and celery

162141Among the fruit to favor the melon, and the watermelon rich in vitamin C, vitamin A, carotenoids and potassium. The "wisdom" of nature has given us these fruits just in the time of year when there is warmer and the greater the risk of dehydration, they have a high water content and are very refreshing. Among the vegetables that can be used on skewers we have cucumbers and celery. The former are composed, up to 97% water and very low in calories, among the nutrients that distinguish it we find potassium, vitamin C and niacin. Celery, on the other hand, is rich in fiber, vitamin A and mineral salts such as potassium, sodium, phosphorus and a good source of magnesium, selenium and zinc. Among the numerous nutrients it provides luteolin, an antioxidant that fights free radicals, belonging to the flavonoid family.

Cereals, light and healthy

144451Cereal salad: here you have lots of options rice salad, spelled salad, quinoa salad … pretty much any grain, mixed with fresh vegetables and cheese, is a beach winner. But not only, in many regions they make salads with dry or friselle bread, here in my part (Camogli – Liguria) the "sailor's biscuits" are used, dry scones ideal for preparing the practice Capponadda a salad with soaked biscuits, tomatoes, olives and anchovies, a balanced, complete and digestible meal.

Dried fruit ode, the perfect snack

171820As a beach snack, the tasty and nutritious combination is a mix of nuts and dried fruit that has a high fat content and a good amino acid content.
be very careful about hygiene: perishable foods should not stay out for more than an hour in hot weather, and this includes travel time to reach the beach, so you need to organize yourself with a cooler or cooler to keep the food fresh foods.

Elisa Nata
August 2019

Cooking School: energizing foods, five tips – Italian Cuisine

Cooking School: energizing foods, five tips


Are you looking for energy after returning from summer vacation? Here are five energizing foods, according to the chefs of La Scuola de La Cucina Italiana.

Feeling tired after returning from vacation is normal. The choice of some foods can help to regain vigor and energy. These food natural, against fatigue, are called energizers. Here are five tips from the chefs de The School of Italian Cuisine!

One. Grapes

Grapes are a very energizing fruit. In fact, it is rich in sugars easily assimilable, which can be immediately converted into energy. Once upon a time, the grapes were taken care of, keeping a bunch of grapes on the table to eat during the day.

Two. Chocolate

The chocolate, rigorously dark, can be a tasty source of energy, to face the return from the holidays and the end of the summer. In fact, chocolate favors the production of serotonin, an excitatory neurotransmitter, mood enhancer.

Three. Ginger

Ginger is known as energizing food for excellence. A decoction of ginger in the evening, before going to sleep, improves blood circulation and fights daily fatigue. This root is rich in antioxidants and can also be used in sauces or pureed along with fresh fruit and yogurt.

Four. Coffee

A coffee, just wake up, gives the right charge, especially if you have to face a long day at work. There caffeine contained in a cup of coffee is, in fact, a stimulating substance: it increases energy, accelerates the metabolism and improves mental concentration in the short term. It is however recommended to avoid excessive consumption.

Five. spinach

Green leafy vegetables, like spinach, are rich in folic acid, a nutrient that improves mood and lowers depression. Furthermore, spinach is an excellent source of iron is mineral salts.

If you want to learn more about food and cooking techniques, consult the La Scuola de La Cucina Italiana course calendar here!

Texts by Giulia Ubaldi

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