Recipes made in Italy by Italians in Italian. Translated for You with Love

Change of season: foods to experience it to the fullest

Change of season: foods to experience it to the fullest

With the arrival of the warm weather our body is subject to a forced adaptation that can be supported by nutrition

Sunshine, long days, mild temperatures. We are in full change of season.

Spring should be the season for the awakening of the body and the senses, of physical and emotional rebirth, yet many times this is not the case at all. Our organism is severely tested by changes; first of all the temperatures, and here it is easy to get sick or feel exhausted.

As Valentina Bolli, dietician explains, “The transition from one season to another is often traumatic for our body. The most common problems are respiratory disorders, such as colds and sore throats, lack of energy and gastrointestinal disorders, such as stomach pain, colitis, indigestion, reflux. This is why nutrition is very important. Each meal must be balanced, long cooking and high concentrations of fat should be avoided; these are the first rules to feel good. "

The right foods can bring the right amount of energy, promote the well-being of the intestine (because right here is the good bacterial flora, that is our immune defenses) and help digestion. Let's find out what they are.

Pasta and rice

Foods richer in carbohydrates, such as pasta and even better rice, are a source of energy that can be immediately spent by the body and easily digested. Dr. Bolli explains “Pasta and rice also contain tryptophan, an amino acid that plays a fundamental role in the well-being of the brain and good mood, which are sometimes compromised by the change of season. In the form of salads, combined with proteins and vegetables they are a perfect single dish ".


Blue fish is rich in omega-3, the good fats that have an anti-inflammatory action, useful in case of and supporting our immune defenses. "Massa, an acronym for cod, anchovies, salmon, sardines and herring, are the fish that have the best amount of omega-3s and are therefore preferred over other fish."

Walnuts, almonds and hazelnuts

Bolli warns “Dried fruit is also a great source of good fats. It also contains magnesium and is an excellent source of energy. The right dose is 10 to 20 mg per day ".

It can be eaten as a mid-morning / mid-afternoon snack, to embellish salads or to prepare sauces with which to flavor delicious first courses.


Among the seasonal vegetables appear asparagus, rich in phosphorus, which prevents mood disorders and contributes to the production of energy. "They contain other useful substances such as thiamine, which helps transform sugars into energy and riboflavin, which promotes the health of the mucous membranes, including the respiratory ones".


In spring chicory also stands out, detoxifying and useful for the intestine.

As the doctor explains, “Chicory is precious for its high content of insoluble fibers, that is the substances that represent the nourishment of our good bacteria, which help us not to get sick".

Sautéed in a pan, inside a savory pie, in the form of puree; there can be many ideas to use it in the kitchen.


Artichoke is also one of the richest vegetables in fiber and for this reason it can be considered detoxifying and purifying. "It is by far one of the vegetables with the highest amount of insoluble fiber, and also contains a significant amount of calcium".


Among the fruit, strawberries can be eaten guilt-free.

"They have very few calories, but they represent a good source of hydration, which with the first heat is essential to feel fit".

Just avoid wrong associations, like the one with cream, which, although greedy, is the enemy of the figure and our health.

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