HEALTH / / 55
food The 30 smart foods that help you live longer and better, according to the first diet with a scientific trademark approved by the European Institute of Oncology You can be healthy by choice if you consume foods that act like medicines on the body, protecting the organism and, above all, extending your life. Discovered by nutrigenomics, the multidisciplinary science that combines genetics with nutrition, these foods contain molecules able to affect the chromosomes influencing the duration of human existence. Journalist Eliana Liotta, along with Pier Giuseppe Pelicci, research director of the European Institute of Oncology (IEO) in Milan, and nutritionist Lucilla Titta, have identified a pool of special foods. The list is contained in the book La dieta smartfood (The smartfood diet), the first dietary regime with a scientific backing approved by the IEO. Why are these foods defined as intelligent? Their action on the body is extraordinary:
they keep disease away and increase life duration. For these reasons they are considered superfoods. We have identified 30 of them: among these, 20 are longevity foods, i.e. they contain molecules that bind to the DNA turning off the aging switch; 10, instead, are classified as protective, for their ability to prevent obesity and chronic diseases. Which ones? The first group includes blood oranges, asparagus, capers, cherries, dark chocolate, onions, curcuma, berries, lettuce, aubergines, apples, chili peppers, purple potatoes, black plums, radicchio, grapes. The second group includes garlic, whole grains, herbs, fruits, legumes, olive oil, oil seeds and vegetables. How should we match them? An ideal meal is made of 50% smart fruit and
vegetables, 25% of whole grains and the remainder of proteins like legumes and fish. What is the best way of cooking them? To get the maximum benefit, you need to know how to consume them. If you want to absorb the lycopene in tomatoes, for example, just eat them raw with a little oil or cook them at length. The red radicchio is eaten fresh or lightly seared on a hot plate, because if it remains there too long it loses its properties. In the Autumn, a second book will be ready containing all the recipes, created in collaboration with a team of chefs. What do you recommend for an active return from vacations? Black grapes, blueberries, raspberries and blackberries. But also black and green tea without sugar, leaving the bag to infuse for at least five minutes.
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