The arrival of spring brings the desire to get back on track, change eating habits and give a boost of well-being to prepare for summer. “The food schemes that are developed in spring usually have fresh and light foods as foods, in line with the season that is characterized by a milder climate and a wide variety of fruits and vegetables available” the immunologist tells Adnkronos Salute Mauro Minelli, responsible for the South of the Foundation for Personalized Medicine (Fmp). “At this time of year, it is good practice to prefer light, easily digestible and colorful foods, as each color is often associated with a particular nutrient, such as green salads, vegetable soups, strawberries, asparagus, artichokes, peas, spinach, lettuce, rocket which are rich in vitamins, minerals and antioxidants, and prepare dishes based on lean fish and white meat.But, when talking about a spring diet, we cannot fail to take into account the large number of subjects for whom the arrival of spring, rather than the beginning of the beautiful season, represents the beginning of the allergy season“.
“As temperatures rise – he recommends – it is important to stay hydrated to maintain energy and aid digestion with refreshing drinks such as water flavored with citrus fruit slices or aromatic herbs, iced mint tea or fresh fruit smoothies, while seeking to reduce alcohol consumption and to limit the consumption of foods rich in added sugars and saturated fats, such as sweets, ice cream, fried foods and processed foods. To stay light at lunch, providing all the essential nutrients, such as fibre, vitamins and minerals – suggests the immunologist – it is also advisable to choose whole grains such as quinoa, spelled, barley and brown rice to prepare whole grain salads with fresh vegetables and aromatic herbs, always seasoned with extra virgin olive oil or linseed oil. Greek yogurt, fresh cheese and ricotta they can be consumed in moderation to add proteins and calcium in the spring diet“.
“A good, self-respecting diet is always accompanied by correct practice of physical activity: in spring it is good to take advantage of the milder climate to do outdoor sports, such as walking, jogging, cycling or yoga in the open air. And although it is important to eat healthily, it is equally important to indulge in some pleasure every now and then, consuming the foods you like most in moderation”, observes Minelli.
The spring diet as an antidote to allergies. “In the month of March, pollen represents the main cause of allergies in predisposed subjects, but many do not know that diet can be a valid ally in reducing the symptoms. For allergic subjects – specifies the immunologist – it is essential to reduce the intake of foods that contain histamine, as in the case of mature cheeses or vegetables such as tomatoes and spinach, and foods that release this substance, as occurs with chocolate and strawberries”. Finally, “cross-allergic reactions should not be overlooked, which occur exclusively in those subjects who present a sensitization towards homologous allergens contained both in pollen and in food. This is the reason why – concludes Minelli – those allergic to grass pollen can manifest allergy symptoms with the intake of foods such as wheat, kiwi, tomato, melon, while those allergic to parietaria must pay attention to foods such as basil, mulberry, cherry and melon”.
In spring “annoyances such as insomnia, tiredness and irritability become more common, precisely because we have to get used not only to new times, but also to a volatile climate, which more and more often suddenly becomes hot“. “Against the spring malaise, which can put our psychophysical health to the test, diet can be a very valid help: many foods are, in fact, natural supplements that can support these difficulties” he says the nutritionist Gemma Fabozzi, a biologist also expert in clinical embryology and fertility and head of the B-Woman center in Rome, who draws up the 'spring diet' for Adnkronos Salute. “And as always, nature comes to our aid by offering us seasonal foods that help us counteract the effects of spring.”
This season, he explains, “we have for example strawberries which help us, on the one hand, to combat irritability and mood swings thanks to their calcium and bromine content and, on the other hand, also to maintain the figure thanks to the iodine content which acts as a stimulus for our metabolism. Furthermore, they are rich in vitamin C which can help us with seasonal ailments that are still present.” Here are some suggestions from the nutritionist on how to consume them: “First of all, it is not recommended to wash them after eliminating the stem – she recommends – as it would open a cavity into which they would enter any pesticides or other substances that must be removed with the washing itself. It is better to buy them organic and wash them, before removing the stem, with an acidic alcoholic solvent such as red wine or lemon juice”, is the unusual indication: “They are the only ones capable of removing harmful substances that may be present “.
Strawberries are indicated “in menopausal women; to counteract irritability caused by hormonal changes; in hyperexcitable children; as a fruit at dinner to facilitate sleep; when there is an increased need for vitamin C; in patients with rheumatic or inflammatory problems “. A delicious and healthy snack consists of “strawberries with 2-3 tablespoons of cream, rigorously freshly whipped without sugar; strawberries dipped in dark chocolate (80% or more) melted in a bain-marie; whole yogurt, dried fruit granola and 2 strawberries; kefir smoothie, half an avocado and 4-5 strawberries”.
Other seasonal foods to bring to the table are “asparagus, vitalising, energizing and nerve tonic“. “They stimulate the function of the adrenal gland and increase the adrenergic response: for this reason – underlines Fabozzi – they are suitable for the spring season, the season of awakening. Asparagus is rich in calcium, magnesium, potassium, iron and phosphorus. Furthermore, their zinc and vitamin C content makes them useful allies for the immune system. They can be eaten raw, using only the most tender apical part in salads, or boiled and seasoned with oil and lemon or, again, directly cooked in a pan without boiling them, with hot oil and onion if you want to enhance the diuretic action”. Furthermore , are indicated “after significant physical activity and sweating, to replenish the loss of liquids and salts”.
Asparagus can be eaten together with “eggs, ricotta, pasta and rice. Avoid pairing it with meat and fish”. Another “very precious” product are “agretti, rich in minerals among which magnesium stands out, very important for the nervous system – recalls the expert – and electrolytes which have a great remineralising action. They are diuretic, purifying and also rich in iron They can be cooked boiled, then seasoned with oil and lemon, or in a pan, with oil and garlic”. To be paired with eggs and meat, not fish.
Finally, Fabozzi recommends “obviously always stay hydrated, not just by drinking the right amount of water but also by consuming raw vegetables rich in vegetable water at every meal, or as a snack. Finally, also in this season it is important to regularly consume good fats, natural antioxidants to counteract oxidative stress, such as olives and dried fruit.”
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