by Silvia Pigorini
Most marked in summer, the swelling of the legs and ankles it is most noticeable when sitting or standing for a long time and, more annoyingly, towards the end of the day.
It suffers from it one in three women, between 35 and 45 years old, thanks to pregnancies, long-term use of contraceptives, overweight, familiarity, sedentary life, constipation problems and the habit of wearing shoes with high heels.
However, according to the DoxaPharma research institute, only 30% of those with these problems decide to face them to avoid the appearance of capillaries and varicose veins. Maybe because he doesn't know that prevention is mainly played at the table, as the doctor explains Ambra Morelli, dietician and communication contact of the National Dietitians Association (Andid). «The introduction of the right foods it does not have an immediate effect, as it may be that of a drug treatment, but it produces equally significant benefits in the long run", explains.
Here then is the superfoods to be included in the menu immediately if you want to take care of the health and beauty of your legs, simply by eating better.
Tone the walls of the vessels
Lower limb disorders are often due to or worsened by lack of physical movement. Circulatory stasis (as defined by doctors) causes the vessel walls to lose elasticity and promotes dilation of the valves that help blood flow upward.
To prevent and counter this phenomenon, in addition to planning some physical movement (just walk half an hour a day!), Never miss the menu fruits and vegetables, especially red-purple and dark blue. "These colors indicate a strong presence of anthocyanins," says Dr. Morelli. "It's about antioxidants from the large family of polyphenols whose main action is to guarantee more tone to the venous tissues and, therefore, a greater thrust to the blood flow, preventing the capillaries from wearing out ».
They are a true concentrate of these precious substances the blueberries e the currant (also in the form of jam) e black grapes. Anyone can be eaten with the peel, the part that contains the most important bioactive components. Furthermore in currants there is coumarin, an anticoagulant active ingredient useful for preventing thrombus formation.
Ok, anyway, even to the other fruits and many vegetables of these colors: blackberries, aubergines, red cabbage and radicchio, varieties of cauliflower, carrots and purple potatoes.
Disinflame the veins
“At the basis of venous disease there is ainflammation that occurs inside the vessels and valves which, for this reason, tend to dilate », underlines our expert. «To put out the fire you need the foods rich in vitamin C, to be eaten raw and immediately after cutting or squeezing them ». This micronutrient, in fact, it disperses under the effect of heat and in contact with light and air after about twenty minutes.
To fill up on vitamin C, which also boasts antioxidant properties, never miss it tomatoes, rocket, peppers, citrus fruits, strawberries and kiwis. The latter, then, has an extra gear: it counteracts constipation which worsens circulatory problems.
Speed ​​up blood flow
Improving circulation (counteracting hypotension) is key to avoid blood stagnation in the lower limbs. But how? Just do a full of mineral salts. In particular of magnesium, potassium and calcium: together, they regulate the contractions of the musculature of the blood vessels.
The foods richest in the mineral known as bone friend, in general, are all dairy products. If you don't love them, you can drink a liter a day of calcium-rich bottled water (find out the one that contains the most by reading the information on the label). Or you can opt for soy milk or yogurt added with the precious mineral (which, however, in this case, is absorbed less).
Magnesium, on the other hand, is found in a little bit in all foods. More, in the cereals (and not only in the integral ones) and in the vegetable.
Finally they are excellent sources of potassium fruit and vegetables. For example, tomatoes, both raw and cooked: they are also used for prevent cramps, the painful involuntary contractions of the muscles that often afflict those suffering from circulation disorders. Pure the fennel has a good dose of potassium and in addition, thanks to its diuretic action, it counteracts the formation of edema and swelling.
Wake up the intestines
Constipation is not good for leg health. "The effort required by the difficulty in evacuating it has an impact on circulation, because it can favor the exhaustion of veins and capillaries », specifies Ambra Morelli. "Not only. They come retained waste substances for a longer time and the resulting intestinal swelling presses further on the veins ».
The anti-constipation foods to be favored are cereals (preferably integral), fruit and vegetables, legumes. Among the beans they are preferred barley e the vein. They are excellent then the peas, the beans, and fichi.
«Bringing foods rich in fiber to the table has an additional advantage: it contributes to reduce calorie intake counteracting overweight and obesity, which can have a negative effect on blood vessels ”, concludes our expert. "THE excess pounds concentrated in the abdomen, in fact, they obstruct the flow of blood towards the heart muscle, giving the "the" to circulatory stasis ».
A help also from plants
Cherry, equinacea, birch and butcher's broom are the most recommended to have legs at the top. They can be used alone or mixed with other ingredients to achieve different goals.
"A decoction of cherry stalks and centella asiatica, for example, it promotes the elimination of liquids that weigh down the feet and ankles. Just put 2 tablespoons of the mix (prepared by the herbalist) in half a liter of water, let it boil for 15 minutes and then strain. The ideal is to take 2 cups of the drink thus obtained per day ”, advises Dr. Morelli. "Even the birch leaves they contain active ingredients that counteract water retention, often at the origin of cellulite. The type of preparation and dosage are the same. If, on the other hand, the problem is the fragility of the capillaries, to tone the walls it is better to focus on rusco and onyarrow yarrow, to be taken as an infusion: 1 tablespoon of the mixture is placed in a teacup, covered with boiling water and filtered after a quarter of an hour. The herbal tea should be taken 1-2 times a day ", concludes the dietician.
Turbo-charge the circulation with the ok menu
In the scheme developed by the dietician Ambra Morelli all the allied foods for the health and beauty of the legs. The condiments are not listed, but remember that you must use exclusively (or almost) theextra virgin olive oil and limit the salt as much as possible.
As for the portions, refer to those suggested by the Human Nutrition Country Society (you can find them by clicking goo.gl/sbGWsD). And if, in addition to preventing capillaries and cellulite, you also want to lose weight, reduce it by 10-15%.
Monday
<br>• Breakfast: dried apricots in yogurt
<br>• Lunch: black rice with smoked salmon and lemon peel + mixed salad
<br>• Snack: strawberry and kiwi fruit salad
<br>• Price: omelette with Tropea onions + bruschetta of bread, oil, a little salt and garlic
Tuesday
<br>• Breakfast: diced grapefruit wedges and chopped mint leaves + brioche bread
<br>• Lunch: barley with aubergines flavored with chilli + chicken nuggets
<br>• Snack: blancmange with blackberries and wild strawberries
<br>• Price: purple potato bag + baked sea bream
Wednesday
<br>• Breakfast: green tea or barley coffee + rye bread with berry jam
<br>• Lunch: tagliolini with fresh peas and pod cream + julienne of purple carrots
<br>• Snack: chocolate ice cream with raspberries
<br>• Price: beetroot and potato cream (see recipe below) + stracchino with red onion jam
BEET AND POTATO CREAM for 4 people
In a saucepan with a thin layer of extra virgin olive oil, sauté 50 g of sliced ​​leek together with 250 g of potatoes and 150 g of boiled beets, both in chunks. Combine 750 ml of vegetable broth, season with salt and cook for about 20 minutes. Reduce to cream with the hand blender. Arrange on plates and garnish with chives.
Thursday
<br>• Breakfast: cinnamon yogurt cream + grape bread
<br>• Lunch: beef carpaccio with some fresh rocket leaves + corn crackers
<br>• Snack or aperitif: tomato juice + vegetable crudité
<br>• Price: boiled octopus in salad with slices of red and yellow peppers + toasted bread
Friday
<br>• Breakfast: apple and strawberry milkshake with biscuit grains
<br>• Lunch: couscous with cherries and goat cheese (see recipe below) + trevisana and grilled zucchini
<br>• Snack: apricot compote with rice cakes
<br>• Price: eggplant meatballs (see recipe below) + rocket salad
CUSCUS OF CHERRIES AND GOAT GOAT for 4 people
Prepare 200 g of pre-cooked couscous following the directions on the package. Let it cool and add 150 g of pitted cherries, a few leaves of rocket and 100 g of diced goat cheese. Season with organic lemon zest or grated ginger, salt and pepper. Stir and serve.
EGGPLANT MEATBALLS for 4 people
In a saucepan with a little water, cook 4 medium aubergines, peeled and cut into chunks. Let them cool and puree them. Incorporate 1 egg, 60 g of grated Parmesan cheese and 100 g of stale bread softened in vegetable milk and squeezed. Mix, then prepare the meatballs, passing them first in the beaten egg and then in the breadcrumbs. Fry them in plenty of oil or, if you prefer them lighter, cook them in the oven.
Saturday
<br>• Breakfast: soft-boiled egg + sesame breadsticks
<br>• Lunch: saffron risotto with mascarpone drops
<br>• Snack: strawberry gazpacho with balsamic vinegar glaze
<br>• Price: Pumpkin cream with baked purple carrot sticks
Sunday
<br>• Breakfast: mixed berries salad with almond flakes + toasted bread
<br>• Lunch: fusilli with aubergines, breadcrumbs and anchovy fillets
<br>• Snack: crêpes with blueberry jam
<br>• Price: chickpea cream with red cabbage salad + black bread
- READ ALSO: Foods that deflate legs and ankles
