Healthy, tasty and ally in the fight against the passing of time: blue fish, such as mackerel, anchovies and sardines, owes this property to the wealth of Omega 3 polyunsaturated fatty acids, vitamin E and minerals, as he explains Sonia Bolognesi, nutrition biologist in Porto Sant'Elpidio (Fermo) and Osimo (Ancona).
A UNIQUE MIX OF ANTIAGE SUBSTANCES
“Omega 3s are equipped with a marked anti-inflammatory activity: in fact in the body they regulate the production of pro-inflammatory cytokines, substances which, if present in excess, can activate chronic degenerative processes»Says the nutritionist.
The most up-to-date studies, including authoritative American research from the University of California and Ohio State University College, speculate that they are even capable of curb the shortening of telomeres (i.e. the terminal part of the chromosomes), cause of cellular aging.
«Their effectiveness is manifested both at the level of very important organs, such as the heart, and tissues, including the epidermis, on which it acts in synergy with vitamin E, carrying out a powerful antioxidant action. Not enough, because blue fish also contains calcium, phosphorus and vitamin D., thus preserving the health of bones and teeth e prevents aging of neurons, so much so that it is able to defend the brain from cognitive decline and from some serious degenerative diseases such as Alzheimer's, as demonstrated by a research by the Neurology Institute of the Agostino Gemelli Polyclinic and the Fatebenefratelli Hospital in Rome ", concludes the doctor Bolognese.
Recipe from the foodblogger Simonetta Savino (lacuocagalante)
Ingredients for people 4
1 kg of fresh anchovies, 150 g of grated stale bread, 4 tablespoons of extra virgin olive oil, 1 clove of garlic, 1 organic lemon, oregano, salt and black pepper to taste
Clean the anchovies: remove the head, remove the entrails and the central bone and open them like a book, then rinse them well and dry them. Turn on the oven at 180 ° C. Chop the garlic, add it to the breadcrumbs, add the oregano, the grated lemon peel and a sprinkle of pepper and set aside. Arrange the anchovies in an oiled baking pan with the back facing down: make a first layer, cover with breadcrumbs and add another layer of anchovies, proceeding in this way until all the ingredients are used up and finishing with more bread grated. Complete by sprinkling with lemon juice and a drizzle of extra virgin olive oil. Place in the oven and cook for about 15 minutes. Remove from the oven, let it rest for a few minutes and serve accompanying the dish with fresh salad.