THEthe secret of the Mediterranean diet? It is also enclosed in his bright colorswhich represent a pleasure for the eyes, of course, but which are also a real Toccasana for the body.
THE pigments responsible for the shades of fruit and vegetables in particular, but also of other foods of which the Mediterranean diet is rich, they are in fact now known as precious allies of health. Among these, a prominent place certainly belongs to the so -called anthocyaninsfrom the Greek Anthos = flower and Kyanos = blue. “It is Natural pigments belonging to the Flavonoid family and managers of shades red, blue, purple and black of many fruits and vegetables – explains the doctor Chiara Boscaro, biologist and nutritionist at the San Siro Clinical Institute in Milan and the Zucchi clinical institutes in Monza. – compounds that are known today for theirs Nutritional properties and for some benefits that they bring to health».
Antocians: natural anti-aging
«Anthocyanins are known, for example, for theirs antioxidant effect – continues the expert – they help in neutralize free radicals, That is, those unstable molecules that can damage cells favoring early aging and the risk of meeting different diseases. Some studies, in particular, have highlighted how anthocyanins can be able to reduce the risk of degenerative diseases».
Allies against inflammation
And not only. Different research suggests that these Flavonoids can also prove to be valid allies against inflammation.
«This is because anthocyanins have a role in modulating the activity of cytokinesinflammatory complexes responsible for many chronic diseases – explains the nutritionist. – that’s why, in the presence of pathologies that have an inflammatory componentsuch as colitis and arthritis, anthocyanins, Even in the form of integration, they can prove to be very useful».
The benefits for eyes and circulation
The benefits also concern the eye health.
«Anthocyanins boast a protective action on vision and retina – in fact, Dr. Boscaro points out – so much so that the integration of these compounds can be also recommended to slow down the course of pathologies such as diabetic retinopathy».
Heavy legs and circulation problems? Well, even in this case Bring fruit and vegetables to the table with purple and blue shadescan be an excellent idea. «Thanks to their antioxidant and anti -inflammatory properties, anthocyanins also support circulation, In particular, the microcirculation. These pigments can in fact help protect and strengthen veins and capillaries, Above all of the lower limbs, contrasting problems such as widespread fragility and water retention ».
Anthocyanins: the anticancer action
And if among the best known benefits, there is also to support the immune system, reducing the risk of infections, what we know today on theirs possible anticancer properties? «Several in vitro studies have shown that Anthocyanins can reduce the proliferation of cancer cells and also stimulate the so -called apoptosis, That is to encourage the planned cell death process, which is often altered in cancer cells – explains Dr. Boscaro. – although the anti -cancer effects must be further confirmed in clinical studies on man, it seems that the ability of anthocyanins to reduce oxidative stress, can play a role even in reducing the risk of cancer».
Allies also against microplastics
But there is more. According to a recent discovery, these precious pigments could offer protection even from the negative effects that microplastics they can have on the body. Specifically, one scientific revision published on Journal of Pharmaceutical Analysishas highlighted how these flavonoids can play a role in Protect the reproductive system from the toxic effects of those plastic micro particles Now present everywhere and able to penetrate the body through air, water, food or contact with the skin.
Antocians: in which fruits and vegetables to find them
If the benefits of these polyphenols are therefore many, What are the foods to take to the table to escort them?
«They are mainly rich The berries – the nutritionist points out – and therefore Blueberries, blackberries, raspberries and currants. Go -ahead also toblack grapestypical of this period, whose peel is an excellent source of anthocyanins. And then again Bathers, cherries, plums and plums. As regards the vegetables, these compounds are present in eggplant, in red cabbage, in radish, potatoes and purple carrots. But not only that: also the full black rice It is a good source of anthocyanins ».
How to exploit the benefits: attention to cooking
To fully exploit the benefits, however, it is better to pay attention to the methods of cooking food. «It must be considered that the anthocyanins they are water -soluble and sensitive to light and heat – Dr. Boscaro says. – The ideal is therefore always to consume the Fresh or little cooked foods. With fruit, for example, they can be prepared Macedonies, extracts or centrifuged but it is Better to avoid ready -made juices. As for vegetables instead, red cabbage and purple carrots can be consumed raw, Maybe in salad. While for the aubergines the advice is to cook them quickly in the pan Or to add them to a ratatouille with other vegetables without leaving it for a long time on the fire ».
Smart pairings
Attention also to combinations. “For enhance the antioxidant effecta clever idea can be that to focus on color by preparing fruit salads Inside which to combine the fruits rich in anthocyanins, to other types of fruit – suggests the expert. – Mix the blue fruits in kiwi, citrus or strawberries He then has another advantage, given that the Vitamin C protects anthocyanins from oxidation. Also prepare a‘Salad with red cabbage, peppers, orange and oil seedsis an excellent combination to increase the stability of these beneficial compounds ».
Antocians: yes with good fats and probiotics
To encourage the absorption of anthocyanins by the body, it turns out to be precious instead The mix with good fats. “A valid strategy can be that of Add blueberries to the classic Greek yogurt or to season a Black rice plate with a drizzle of extra virgin olive oil» – Recommend the nutritionist.
Another combination to keep in mind in the kitchen? The one with probiotics and fermenta ți food. «In fact, these foods support the metabolism and support the intestine, Authorizing it also to better absorb nutrients, such as anthocyanins – suggests the expert. – Yogurt and berries are an ideal snack but not only: a savory idea to take to the table for lunch or dinner can be that of combine a portion of eggplant with fermented foods such as sauerkraut or miso from the well -known probiotic properties. In general, the advice is to point anyway always on healthy dishes that allow to maintain a good balance between fibers, vegetable proteins and antioxidants». Some examples? “Another classic combination can be black rice, with chickpeas and vegetables – concludes Dr. Boscaro. – or again purple potatoes with quinoa and vegetables».