Proprietà e benefici del sadano

È la mascotte dei dietologi ma nasconde straordinarie proprietà rigenerative: il sedano, una pianta originaria dell’area Mediterranea, con il suoi steli croccanti e succulenti non è solo uno spuntino ipocalorico, appena 10 calorie per 100 grammi, ma un vero e proprio serbatoio di componenti anti infiammatorie e antiossidanti. Uno studio del 2015 pubblicato sul Molecular Nutrition and food Research ha infatti evidenziato che l’apigenina, di cui il sedano è ricchissimo, è un componente essenziale per ridurre o neutralizzare i processi infiammatori nell’organismo e ripristinare l’equilibrio immunitario. Inoltre il sedano, oltre a essere una fonte di vitamina C, A e K, è uno degli alimenti più ricchi di flavonoidi, come la quercetina, il campferolo e le furanocumarine, fitonutrienti essenziali per la prevenzione delle malattie degenerative croniche: una ricerca del Dipartimento di Scienze Alimentari dell’Università della Cina Orientale ha isolato un particolare flavonoide del sedano, l’apiina, che ha mostrato una marcata attività antiossidante, soprattutto nell’attivazione della superossido dismutasi e del glutatione e livello del cuore, del fegato e dei reni.

« È un vero toccasana per tutto l’apparato digerente » sostiene la dottoressa Cinzia Longobucco biologa nutrizionista, «perché con la sua bassissima acidità protegge la mucosa gastrica, una funzione preziosa soprattutto per chi soffre di reflusso gastroesofageo o bruciore di stomaco. Inoltre facilita la digestione e aiuta a ridurre la produzione di gas intestinali » Se l’intestino ti dà problemi inizia il pasto con un bicchiere di centrifugato di sedano, pompelmo e limone in modo da avviare un processo digestivo funzionale e sereno. Sfrutta anche le spiccate proprietà digestive dei semi di sedano, come già consiglia la medicina ayurvedica da secoli: « dopo i pasti una tisana con un cucchiaino raso di semi di sedano e uno di semi di finocchio, distende il tratto intestinale e ha un effetto dolcemente rilassante » suggerisce la dottoressa Longobucco.

La scelta

Scegli un sedano con le foglie fresche, il gambo sodo e l’aroma fresco. Conservalo in frigorifero in un contenitore di plastica e non congelarlo perché il processo di congelamento lo fa avvizzire. Un consiglio per la cottura: taglia a rondelle il sedano e aggiungilo negli ultimi cinque minuti di cottura per mantenere il pieno aroma e gusto del sedano.

Al vapore non perde gli antiossidanti

Si può consumare anche cotto senza perdere i suoi preziosi benefici: un esperimento del 2011 ha rivelato che se bollito per circa 3 minuti il sedano perde fino al 40% di composti polifenolici, mentre in dieci minuti di cottura al vapore conserva fino all’83% dei sui antiossidanti.

Il gambo alleati delle gambe snelle

« Non dimentichiamo però le sue classiche proprietà diuretiche » afferma la dottoressa Longobucco, « grazie  al suo eccezionale contenuto d’acqua, oltre il 95%, aumenta fisiologicamente la diuresi permettendo la liberazione dei liquidi in eccesso che soprattutto nelle donne appesantiscono le gambe e provocano ritenzione e cellulite » Punta a consumarne almeno 4 gambi al giorno meglio se combinati con una proteina: aggiungilo nell’insalata con delle fettine di mela depurativa e un uovo alla coque oppure « arricchiscilo » con un pizzico di burro d’anacardo biologico senza sale aggiunto per drenare i liquidi interstiziali.

Estratto di sedano per spazzare via i grassi nel sangue

Se i lipidi nel sangue sono in aumento il sedano può aiutare: un recente studio sui ratti pubblicato su Advances in Environmental Biology ha evidenziato la correlazione tra sedano e iperlipidemia, un accumulo di molecole di grasso nel sangue che sul lungo periodo aumenta il rischio malattie cardiovascolari e ictus. I risultati hanno chiaramente evidenziato la capacità del sedano di ridurre il colesterolo « cattivo » (Ldl) grazie a componenti come la ftalide. Un bicchiere di estratto di sedano e succo di pomodoro, ricco di licopene che previene l’ossidazione delle lipoproteine Ldl, consumato come spuntino o aperitivo, diminuisce nel sangue i livelli complessivi di colesterolo totale, trigliceridi e fosfolipidi. Se lo consumi fresco apporti anche le fibre che intrappolano il colesterolo nell’intestino e ne favoriscono lo smaltimento.

Il sale senza sale

A chi soffre di ipertensione e deve ridurre drasticamente il consumo di sodio il sedano offre un’alternativa sana e saporita: lascia essiccare al sole o nell’essicatore per verdure quattro coste di sedano scuro insieme alle foglie. Polverizzale con un macinino o un mixer e usa questo sale aromatico per condire carne, pesce e primi piatti aggiungendo alla pietanza minerali come manganese per il metabolismo, ferro e calcio.  È possibile ottenere il sale di sedano anche pestano una mistura in parti uguali di semi di sedano e sale grezzo integrale.  I semi di sedano, naturalmente sfiammanti, aiutano anche ad alleviare i dolori dell’artrite.

Cautela

« Il sedano è fortemente allergizzante: meglio evitare di introdurlo nella dieta dei neonati nel primo anno d’età perché potrebbe scatenare delle forme allergiche » avverte la dottoressa Longobucco « ed  è anche sconsigliato in gravidanza perché potrebbe indurre contrazioni uterine ».

 Sedano rapa

Questo tubero « affine » al sedano a costa, anche conosciuto come Sedano di Verona, è una miniera di potassio utile per regolare la pressione arteriosa, di vitamina C per rafforzare il sistema immunitario e di vitamina K che si assicura che il calcio venga depositato direttamente nelle ossa e non nelle arterie: così tieni lontane le malattie cardiovascolari.

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