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On 6 May the World color day and what better occasion to start bringing to the table the extraordinary antioxidant pigments contained in plant foods? Red, green, orange, white, yellow, blue and purple have portentous actions on our body: not surprisingly, experts from all over the world suggest to follow a varied diet and colorful. In this way it is possible to fight the much feared free radicals of oxygen, the main cause of oxidative stress (and the ensuing consequences) and help our body to maintain a better state of well-being.
Free radicals and oxidative stress
THE free radicals they are molecules that are an integral part of our vital functions (just think that they are useful in the process of destroying bacteria). So why is it important to fight them? “These are particles without one of the electrons. This – explains the dr. Corrado Pierantoni, specialist in endocrinology and metabolic diseases and clinical nutritionist in Lanciano (Ch) – pushes the molecules to complete their structure by subtracting the missing electron to an atom that is in close proximity. When this ‘theft’ occurs, the ‘robbed’ molecule itself becomes a free radical that steals the electron from a nearby molecule and so on. It creates a real vicious circle“.
“Under normal physiological conditions – continues the expert – our body responds by implementing defenses which have the task of fighting free radicals by natural means. In fact, to reduce the excess of circulating free radicals, the body already has antioxidant substances available to maintain a state of equilibrium. The problem arises when this condition of balance is lacking, for example due to chronic inflammation and bad habits such as smoking, excess physical activity and an incorrect diet rich in saturated fats and proteins, intense physical effort, solar and ionizing radiations, and the production of free radicals becomes greater than the oxidative defenses “.
“We are thus witnessing the phenomenon of oxidative stress, a condition that should really be avoided because it is now certain that common diseases due to cellular aging such as arteriosclerosis, cataracts, Alzheimer’s disease, Parkinson’s disease, cardiovascular diseases, heart attack, arthritis, diabetes, hypertension they are associated with a prevalence of oxidative systems over antioxidant defense systems “.
The antioxidant diet
Through nutrition it is therefore possible reduce oxidative stress throughout the cell, minimize inflammation and slow aging. “Antioxidants – explains the doctor – help restore the chemical balance by providing free radicals with the electrons they lack. These substances, classified according to their antioxidant power through the index ORAC, are mainly contained in plant foods and especially in fruits and vegetables fresh and in season. Bringing colorful vegetables to the table every day allows us to introduce an adequate dose of antioxidants and to maintain a good state of health ”, assures the expert.
The 7 colors of health
Red foods
Tomatoes, strawberries, cherries, peppers, blood oranges, red cabbage, beets, raspberries, red apples, grapefruit, watermelon, raspberries, radish, radishes contain an interesting molecule called lycopene, a substance that is part of the carotenoid family, also known as provitamin a, important because they protect the prostate in men and breasts in women. All red plants are also important because they facilitate the drainage of liquids and vascular circulation e lymphatic.
Green foods
Lettuces, broccoli, asparagus, green peppers, cabbage, kale, spinach, kiwi, green apples, chard, artichokes, chicory, endive, rocket, spinach, zucchini, parsley, basil, green olives … They are all good sources of a group of antioxidants called flavonols (such as the famous rutin and quercetin), “scavengers” substances, among the most powerful antioxidants that exist in nature, are useful to help us cleanse our body of free radicals. Inhibitors of platelet aggregation, they also prevent blood clots from forming. They are also rich in C vitamin which, in addition to neutralizing free radicals, strengthens the protection of the cell membrane.
Orange foods
Citrus fruits, carrots, pumpkin, peppers, grapefruit, mandarins, peaches, apricots, mangoes, papaya, persimmons and medlars are united by the presence of carotenoids, known for the protective role of skin and eyes. A tip: to be better absorbed they must contain a quantity of triglycerides. Therefore, the food combination between orange food and extra virgin olive oil is excellent.
White foods
Leek, garlic, onion, fennel, celery, mushrooms, chestnuts, liche, potatoes, in addition to containing flavonols and flavonoids, are rich in allyl sulphides which, in addition to eliminating slag from our body and have anti-aging properties, they are useful for the cardiovascular system. Another feature is to be detoxifying, with powerful anti-inflammatory action.
Yellow / orange foods
Orange, citrus fruits, corn and all foods that contain yellow / orange have substances that act in synergy: antioxidant power of carotenes and flavanones, and vitamin C with detoxifying and hepatoprotective.
Blue and purple foods
Eggplants, blueberries, plums, grapes, blackberries, currants, figs, plums, artichokes, radicchio have anthocyanidins and polyphenols. They are useful for improving microcirculation, counteract varicose veins and protect vision.
The food day
The food day opens, as in all of Dr. Corrado Pierantoni, with one drink of water and lemon to sip as soon as you wake up. It is an alkalizing, detoxifying and pH rebalancing juice that allows us to introduce the yellow lemon.
At breakfast, go ahead with the White: you can choose a cup of HD skimmed milk with 0.1% lactose (or a yogurt or a “vegetable milk”) along with a fruit and a carbohydrate (biscuits, rusks, homemade donut, toast, cereals without sugar…)
In the mid-morning and mid-afternoon, bring to the table the Orange: an orange fruit such as orange, mandarin, melon, apricot, medlar … In addition to providing antioxidant molecules, it is also useful for giving heat and lightness. Just what we need during a short break from work or from the studio. Yes, even in the green, with relaxing properties.
At lunch, among other colors, choose the red: stimulates and fills with enthusiasm when there is a need for energy.
Dinner: it’s time for relaxation and the green, a color linked to the earth, is capable of evoking the silence of the woods and valleys. Color foods are also perfect White to free your mind from thoughts. Blue is Violetin addition, they have calming and relaxing properties.
MONDAY
JUST WAKE UP: 1 drink of water and lemon
BREAKFAST: 1 glass of HD milk; 2 wholemeal rusks; 1 fruit; 1 cup of green tea
MORNING SNACK: 1 orange juice
LUNCH: Beetroot salad; pasta with sautéed zucchini and basil
AFTERNOON SNACK: 2 apricots and a cup of green tea
DINNER: Grilled chicken breasts with aromatic herbs; steamed asparagus; 1 slice of toasted wholemeal bread
TUESDAY
JUST WAKE UP: 1 drink of water and lemon
BREAKFAST: 1 vegetable yogurt; 1 slice of toasted wholemeal bread; 1 cup of green tea
MORNING SNACK: 1 green apple
LUNCH: Sardinian pie with tomato; radicchio, rocket and radish salad; 1 slice of toasted wholemeal bread
AFTERNOON SNACK: 1 cup of fruit salad; 1 cup of green tea
DINNER: Rice salad; grilled aubergines seasoned with oil, garlic and parsley
WEDNESDAY
JUST WAKE UP: 1 drink of water and lemon
BREAKFAST: 1 milk and banana smoothie; 1 slice of toasted bread with extra virgin olive oil; 1 cup of green tea
MORNING SNACK: 30 g of lean raw ham with 1 sliced kiwi
LUNCH: Peppers in pinzimonio; pasta with seafood
AFTERNOON SNACK: 1 orange juice; 1 cup of green tea
DINNER: Swiss chard sautéed with garlic and parsley; omelette; 1 slice of toast
THURSDAY
JUST WAKE UP: 1 drink of water and lemon
BREAKFAST: 1 glass of HD milk; 1 slice of homemade donut; 1 cup of green tea
MORNING SNACK: 1 slice of watermelon
LUNCH: Bresaola with rocket and tomato; artichokes alla Romana; 1 slice of toast
AFTERNOON SNACK: 1 cup of blueberries and currants
DINNER: Mixed salad; quinoa with salmon, asparagus tips and avocado
FRIDAY
JUST WAKE UP: 1 drink of water and lemon
BREAKFAST: 1 glass of vegetable milk; 2 wholemeal biscuits; 1 cup of green tea
MORNING SNACK: 3 medlars
LUNCH: Radicchio and green apple salad; sea bass baked in foil; baked potatoes
AFTERNOON SNACK: 2 apricots
DINNER: Asparagus and fennel tips; pasta with pesto
SATURDAY
JUST WAKE UP: 1 drink of water and lemon
BREAKFAST: 1 glass of HD milk; 1 slice of toast; 1 cup of green tea
MORNING SNACK: 1 slice of melon
LUNCH: Steak in salt; grilled peppers; 1 slice of toasted wholemeal bread
AFTERNOON SNACK: 1 fruit and vegetable juice
DINNER: Mixed salad; lentils with cold mashed eggplant
SUNDAY
JUST WAKE UP: 1 drink of water and lemon
BREAKFAST: 1 yogurt with 1 slice of toasted wholemeal bread; 1 cup of green tea
MORNING SNACK: Mixed Macedonia
LUNCH: Lettuce and rocket salad; couscous with seafood
AFTERNOON SNACK: 3 slices of pineapple
DINNER: OR
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