Get to know the foods that help prevent disease and slow down aging

MILAN – Tell me what you eat and I'll tell you who you are. Good nutrition is more than a good friend for anyone who wants to maintain a healthy life. Fatty foods, filled with sugar and canned foods are bad businesses to avoid. This is defended by the Italian journalist Eliana Liotta, author of the bestseller "The Diet Smartfood" (Rocco Publishing House).

– Do not follow exactly what is written in sophisticated diet manuals. The important thing is to maintain a complete diet and to ingest so-called smart foods. – said Eliana.

The intelligent diet she refers to is based on a great deal of research on nutrigenomics, a science that explains the impact of nutrients on gene expression and allows us to know the mechanism of action substances contained in food. It sounds complicated but it's not, says Eliana:

– Some of the molecules in foods end up influencing our genes and, therefore, our health – she explains, with the collaboration of nutritionist Lucilla Titta and researcher Pier Giuseppe Pelicci for the book.

The Smartfood program is simple. A guide tells you how, when and what to eat. According to the author, just follow the basic tips for the results to appear in scales and in health.

The ingredients of the smart diet are 40 and should be included in our daily life.
The complete list is here.

– That's what I call smartfoods or smart foods. They soak, reduce fat accumulation, prevent disease and increase life expectancy. And best of all, they are easy to find – says Eliana, who ranks them in two categories: longevity and protectors.

The 30 longevity foods – including orange, lettuce and bitter chocolate – contain molecules that affect the duration and quality of life. The ten protective foods, such as whole grains, vegetables and Brazil nuts, act on the immune system, stomach and intestinal flora.

For years, researchers have said that the Mediterranean diet is one of the most complete and healthy. Of the 40 smart foods listed by Eliana Liotta in her book, many are part of the daily menu of many Italians. But it is possible to adapt with local ingredients. The red orange, blackberries and cherries can be replaced by acai, for example, which appears in the list of longevity foods.

– Not to mention tropical fruits, such as papaya and mango, rich in vitamins A and C and valuable allies in the prevention of diseases – says the author, who also recommends rice with black beans . "It's a perfect dish, and I know it's common in Brazilian homes.

But when it comes to food intelligence, Eliana says the big star is really crazy. There are five or six to meet our vitamin E needs, in addition to calcium, phosphorus and iron. Only one is enough to provide the daily dose of selenium, a mineral involved in the constitution of enzymes involved in the defense against free radicals.

Eliana Liotta, in her new book, already launched in Italy and which is not expected to happen in Brazil, focuses on strategies to delay aging. Smart nutrition, exercise and optimism are part of the revenue.

– We must literally eliminate the internal inflammations that destroy our defenses. According to some studies, these inflammatory fires end up being gummed or even fed depending on what we ingest, "she explains, reinforcing the importance of food choices.-It is useful to control the consumption of fats. that disorient the body's defenses and include in the diet smart and anti-inflammatory foods like tomato, almonds, chicory and salmon.And, for our psychological well-being, it does not Is that just from time to time to leave the line.

Ten Tips from Eliana Liotta for Healthy Living

1- Think about what you will put on the plate. At least three quarters of the lunch or dinner must contain vegetables: of this value, half the vegetables and fruits, more vegetables than fruits. A quarter of cereals (favor the whole type at least once a day). The remaining quarter must be filled with protein: vegetables, fish, eggs, fresh cheese and red meat or low fat, but with moderation.