Tag: Foods

what it is for, benefits and in which foods to find it – Gordon Ramsay’s version

The Omega 3 fatty acids have captured attention for their numerous health benefits. But what are they and why are they important for well-being?

These fatty acids offer numerous benefits for health and are found in many foods, i.e. foods rich in saturated fats.

What are Omega 3?

The aOmega 3 fatty acids they are a type of polyunsaturated fat essential for our body.

“Essential” means that our body cannot produce them independently and therefore we must obtain them through our diet.

The three main types are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).

The Omega 3 they provide energy, improve the tone of the walls of blood vessels, keep cholesterol levels under control and help counteract cellular degeneration. They are also easy to digest because they are held together by very strong molecular bonds.

Omega 3: benefits for the body

THE benefits of Omega 3 there are many, considering that these fatty acids are fundamental for the performance of numerous bodily functions. The contribution of Omega 3 what is it for??

Heart health: They are known to reduce the risk of heart disease. They can lower blood triglyceride levels, reduce blood pressure and prevent clots from forming.
Brain benefits: These fatty acids are important constituents of cell membranes in the brain and can improve memory, concentration and cognitive function.
Joint support: The Omega 3 have demonstrated the ability to reduce inflammation and pain associated with joint disorders such as rheumatoid arthritis.
Eye health: They can help prevent macular degeneration.
Mental well-being: Some research suggests that Omega 3 can help reduce symptoms of depression and anxiety.

Omega 3: foods rich in fatty acids

As already mentioned, there are several sources of these fatty acids that can be easily integrated into the diet. Here they are foods rich in Omega 3:

Fatty fish: Salmon, sardine, mackerel, herring, swordfish and tuna are rich in EPA and DHA.
Flax seed: Whether whole, ground, or processed into oil, flaxseeds are a rich source of ALA, which can be converted to EPA and DHA in the body.
Nuts: Walnuts (walnuts and macadamia nuts) contain ALA and also provide fiber and antioxidants.
Hemp seed and chia seed oil: Both are rich in ALA and can be used to dress salads or add to smoothies.
Seaweed: Seaweed is a direct source of EPA and DHA and can be an ideal choice for vegetarians and vegans.

How to fill up on Omega 3 fatty acids

The advice is to follow a diet that contains a good quantity of these fatty acids. In addition to filling up on Omega 3you avoid hiring a supplement supplementary. So let’s see how to structure a typical menu:

Day 1

Breakfast: a cup of tea and three biscuits
Snack: a smoothie
Lunch: brown rice with fresh tomato, omelette and mixed salad
Snack: a pear and two walnuts
Dinner: boiled beets, skewers with vegetables and meat, 2 slices of wholemeal bread

Day 2

Breakfast: a cup of tea and dry biscuits
Snack: a pear and two walnuts
Lunch: wholemeal pasta with vegetables, natural mackerel and boiled green beans
Snack: a low-fat yogurt
Dinner: potatoes with salmon steaks, salad and wholemeal bread

Day 3

Breakfast: milk and rusks
Snack: three apricots
Lunch: wholemeal pasta with anchovies and boiled green beans
Snack: a pear and two walnuts
Dinner: boiled beans, grilled aubergines, tuna

Day 4

Breakfast: a cup of tea and some dry biscuits
Snack: a pear and two walnuts
Lunch: spaghetti seasoned with cherry tomatoes and tuna, stracchino and boiled spinach
Snack: a low-fat yogurt
Dinner: green beans, cow’s ricotta, roasted peppers, swordfish and slices of wholemeal bread

Omega 3 fatty acids: are there any contraindications?

The consumption of foods rich in Omega 3 fatty acids It does not entail any side effects or particular contraindications. Things change when we talk about a Omega 3 supplement.

Below are some considerations to keep in mind regarding contraindications and potential side effects:

Drug interactions: These fatty acids may interact with some medications, such as anticoagulants and antiplatelet drugs, increasing the risk of bleeding.
Risk of allergic reactions: People with allergies to fish or seafood should avoid consuming fish oil supplements and look for alternative sources, such as marine algae oil.
Risk of bleeding: In high doses, the Omega 3 they may have an anticoagulant and antiplatelet effect, increasing the risk of bleeding, especially in individuals with bleeding disorders or undergoing surgery.
Effects on blood clotting: They can affect blood clotting, so people who suffer from blood clots or who take clotting medications should consult a doctor before taking supplements.

What foods are rich in iron? Here is the table – Gordon Ramsay’s version

The foods rich in iron they are precious in our diet as iron is essential for general well-being. What is the food richest in iron? What are the 10 foods richest in iron?

Iron is an essential element for our body because it plays a fundamental role in numerous physiological processes. It is involved in the production of hemoglobin, the protein that carries oxygen in the blood, and in the formation of myoglobin, another protein that helps muscles store oxygen.

An iron deficiency can lead to serious health problems, such as anemia, chronic fatigue and impaired immune system. Therefore, it is crucial to ensure that you consume a balanced diet that provides sufficient iron.

However, it’s not just the matter that counts amount of iron which is ingested and which is contained in the product, but also its bioavailability, i.e. the percentage that our body is able to absorb and use.

Iron: a fundamental element

The iron it is a very important value in our body especially for the role it plays in the constitution of hemoglobinmyoglobin and some enzymes.

Furthermore, iron performs important functions, such as the transport of oxygen to the tissues, the transfer of electrons in the respiratory chain and that of enzymatic systems.

Correct iron intake is essential for promoting cognitive development, especially in children.

The mineral is introduced into our body by eating, which is why it is necessary to include it in our diet foods rich in ironso as to always have it available and not suffer from shortages.

Iron-rich foods: table

In nature we find many foods containing iron, from animal sources to plant foods rich in iron.

Here we offer you a list of foods richer in iron. The doses indicated in table of foods rich in iron are equivalent to 100 grams of product.

Food	Erro content (mg)
Goose liver	30
Bitter dark chocolate	17
Clams	13
Bitter cocoa	14
Caviar	11
Chicken pâté	9
Muesli with fruit and dried fruit	8.75
Lentils	8.2
Soy flour	6.3
Wheat germ	6.2
Chicken – thigh	6.2
Potatoes	6
Cuttlefish	6
Dried pine nuts	5.5
Cannellini beans	5.5
Borlotti beans	5
Oatmeal	4.72
Hazelnuts	4.70
Anchovies in oil	4.63
Peanuts	4.58
Durum wheat	4.5
Dried almonds	4.51
Hazelnut cream	4.3

The bioavailability of iron

As we said earlier, you don’t need to know What foods are rich in iron?, Which fruit is richest in iron? or how to recover iron quickly through nutrition.

When they are consumed foods rich in iron Another important factor must be considered, namely bioavailability. This means that some foods release more iron than others. This feature is very important and can sometimes explain why, while eating foods rich in iron vegetables and animals and fruit that contains iron, however we continue to suffer from anemia.

Unfortunately, not all foods are the same and above all not all have the same function, this helps to explain to us why when we go to the doctor and we have a deficiency he advises us to consume above all animal meats and of fish. This does not mean that animal meats and fish are foods richer in assimilable iron compared to fruit and vegetables, but they only have greater bioavailability.

Iron requirement

At every age we find a different need for iron and taking the right amount through the foods rich in iron we avoid theanemia and the consequences of a shortage situation.

The requirement is particularly high in the case of children and pregnant women and women of childbearing age, as menstrual losses cause a deficiency of 28 mg of iron every month.

In the case of a pregnant woman, however, the fetus accumulates iron during pregnancy so that it can have enough during the first months of life.

Adolescent children who have to follow a course are particularly in need of it.diet rich in ironeffectively integrating meat, fish, eggs and vegetables.

How to take iron with supplements

The iron it is present in many foods naturally, but some people, despite a normal diet, are unable to take the right amount of iron, in this case a useful solution may be to take a iron supplement.

The use of supplements, together with a balanced diet rich in iron-containing foods, is particularly recommended in conditions in which severe iron deficiencies occur, such as pregnant or during particularly stressful periods.

Before hiring iron supplements you must first of all inform your pharmacist and your doctor of some things:

If you are pregnant or breastfeeding.
If you suffer from intestinal irritation or particular diseases.
If you are taking other medicines, including those that you can buy in pharmacies without a prescription, herbal or complementary medicines.
If you have ever had an allergic reaction to any type of medicine.

Here are some basic rules to follow when you start hiring iron supplements.

Take the medicine exactly as prescribed by your doctor.
Before starting treatment, read the leaflet contained in the medicine, with all the useful information.
The iron supplements they are absorbed better when taken one hour before meals.
Try to take iron supplements at the same time each day to avoid missing doses.
If you forget to take a dose of iron supplement don’t worry, just take the next dose regularly, but don’t take two doses at the same time to recover.
If you have taken an excessive dose of iron supplementsyou should contact your doctor or go to your local emergency room immediately, taking with you the container in which the iron supplements were located.

Super foods: extra virgin olive oil and its benefits – Gordon Ramsay’s version

We have always considered extra virgin olive oil a super food, for its rich nutritional properties and for the beneficial actions it carries out in the human body. Extra virgin olive oil is an integral part of Mediterranean dietconsidered healthy and beneficial throughout the world.

Let’s start by saying that, among the many olive-growing countries, Italy is the only one that can boast such an extensive and varied heritage of olives. Each region is characterized by different variations of fruit, some specifically for oil, others for the table, for a total of 395 species.

The main olive-producing regions are Tuscany, Calabria, Lazio and Puglia, but almost every region has a particular type of native olive.

The production of olive oil

Olive growing it requires great industriousness, often the lands where the olives are grown are particularly steep and rugged and the olives must be kept healthy until harvesting and then transferred to the mill and processed within 24 hours.

The very weight of the drupes piled up in fact causes dents in the fruit, with consequent attack of mold and the start of fermentation. For this reason it is important to transport the olives in well-ventilated baskets and in a very short time.

When the olives reach the company they are separated from the remaining leaves, then washed to eliminate residues and vegetal and mineral impurities. At this point the olives are ready for the pressing and malaxing processes, two operations that lead to obtaining the olive paste which will then be subjected to the actual pressing. These two steps have been repeated for centuries in an almost unchanged manner. The paste is subsequently subjected to slow grinding in kneading machines in order to break the water-oil emulsions by bringing together the drops of must.

Once the oily must has been separated, we proceed to the actual extraction phase, which leads to the definitive separation of the three components of the paste: the pomace, the vegetation water and the oil. At the end of these operations the oil is cloudy and opaque, in fact a rest period is necessary so that all the foreign substances settle on the bottom.

Before being bottled, samples must be analyzed in the laboratory to ensure their quality; each extra virgin oil is judged on the basis of two parameters, on the one hand the chemical-physical analyses, aimed at ascertaining the real composition of the fatty matter and its degree of acidity, on the other an examination which judges the oil for its characteristics visual, olfactory and tasteful. During its processing it does not undergo any chemical intervention, which is why olive oil is considered the noblest of vegetable fats.

The growing attention to the quality of nutrition in recent years has increased the need and demand for organic olive oil and whose production is transparent and verified.

What are the benefits of olive oil? Nutritional characteristics

This food is found in fifth food group, that is, it belongs to the seasoning fats and is obtained by pressing and then rubbing fresh olives. The goodness of the oil derives, first of all, from the quality of the olives, then from the cold processing and storage conditions. A good extra virgin olive oil is a real treasure, which the Italian people can exploit thanks to the abundant production that is done in the country.

But let’s get to the point: theolive oilwhich benefits does it return? Let’s see what the beneficial characteristics of this super food are, good, healthy and the basis of the Mediterranean diet

Fatty acids – Extra virgin olive oil boasts a perfect ratio of essential fats Omega 3 and Omega 6, developing a very powerful anti-inflammatory effect and widespread action throughout the body. Omega 6 are, in fact, fatty acids that regulate good cholesterol and increase it, reducing the risk of strokes and heart attacks. At the same time, Omega 3 are fatty acids that work on the health of blood vessels and regulate heart rate. Extra virgin olive oil is therefore a great friend of blood pressure and the health of the entire cardiovascular system.
Squalene – Lo squalene, an intermediate compound in cholesterol biosynthesis that is related to triglycerides. This substance regulates the process of absorption and elimination of cholesterol and works to effectively combat oxidation in the body.
Carotenoids – I carotenoids, pigments that perform an antioxidant and protective function against chronic and degenerative diseases, such as tumors. Carotenoids also protect the skin and keep your eyesight strong and healthy. Extra virgin olive oil therefore presents i tocopherolspowerful antioxidants that boost the immune system and slow down the aging process.
Phytosterols – These compounds they fight diseases related to blood circulation with their effect of reducing the absorption of cholesterol and which are absolutely useful to the human body, because it is not able to produce them on its own.
Polyphenols – So here come the famous polyphenols, antioxidants that have been widely described for their beneficial qualities. These substances prevent heart failure, have anti-plaque and anti-bacterial effects, therefore they are precious substances to be included in the diet.

Is extra virgin olive oil a superfood?

Beyond the strong and beneficial actions that this oil brings to the body and the entire cardiovascular system, the functions of the oil extend to its nutritional intake, making it richer and more complete.

The oil helps, in fact, to maintain correct lipid rangestherefore of the fats found in the blood, and works on oxidation by effectively counteracting it ‘from within’.

That’s not all, because thanks to the many vitamins present in it, extra virgin olive oil brings health and beauty to the hair and skin. If taken with food, theextra virgin olive oil nourishes both i hair that the skin and keeps the lipid film soft and hydrated. It is no coincidence that this superfood is also used for massages and beauty treatments for the skin, nails and hair. The nourishing and silky power is, in fact, important and this ‘magical’ food allows the skin, nails and hair to strengthen in an absolutely natural way.

The liquid gold of the Mediterranean diet gains another string to its bow. A research conducted by Domenico Praticò’s team Temple University Of Philadelphia reveals all the beneficial potential ofextra virgin olive oil: protects memory and learning ability and reduces the formation of Alzheimer’s markers.

Extra virgin olive oil, how do you recognize quality extra virgin olive oil?

But how can we be sure that theextra virgin olive oil is really good? The goodness of the oil comes from the cultivation of the olive trees, from the stage of maturation and therefore from the harvest.

Much is due to processing of olives, which must be done with wise techniques that respect the delicate nature of these fruits. Here comes the bottling and conservation phase before consumption, then storage and transport. L’extra virgin olive oil It is very afraid of sunlight and also climatic changes. This is why, even at home, we must be careful to store it in a dark bottle and place it on a shelf that is not in direct contact with sunlight.

L’olive oil must submit a adequate price to be considered of good quality. Bottles of extra virgin olive oil on offer and/or which can be found at a cost of a few euros, they leave the time they find and may have been prepared with olives from other states. This choice lengthens the production chain and, consequently, makes theextra virgin olive oil most likely less qualitative.

Which olive oil is best? The rule is to choose an oil produced in Italy and of excellent quality, preferably organic. In this case we will spend a few euros more, but we will have the full security of being able to count on a high quality product, beneficial for health and excellent on the palate.

How to consume EVO oil

In fact, extra virgin olive oil deserves to be consumed raw, primarily to keep all its precious nutrients, fatty acids and antioxidant principles contained in it unchanged. Consuming it raw, in dishes such as salad, vegetables and even meat and fish allows you to enjoy an excellent vitamin intake and, at the same time, increases the flavor and consistency of foods, making each dish more delicious.

There Mediterranean diet advises us to consume raw and different types of food, to steam or pan-cook food quickly. The final touch therefore comes from extra virgin olive oil, which knows how to enhance every dish and define it, even the simplest one. But simplicity is precisely the strong point of this superfood, which is recommended for all ages as a seasoning base and also as a powerful supplement of vitamins and essential acids.

Extra virgin olive oil can therefore be used for body massages, to make hair and nail masks. Also in this case, the oil must be of excellent quality, because only in this way can we be sure of using a beneficial product that best performs its protective, nourishing and highly hydrating function.

Chef Gordon Ramsay Recipes