All mothers understand the underlying role of fish in the health field and balanced diet for their children, but often including this aliment in the main feeding routine of the little ones is not easy.

Fish is rich in omega 3 fatty acids and improves baby’s cognitive skills

In addition, its intake supports growth and body development, is good for the skin and sight and boasts a good concentration of vitamin A, essential for the health of tissues and mucous membranes.

Together with docosahexaenoic acid (DHA), essential for the genesis of new tissues of the brain and heart, it is important in resolving anti-inflammatory processes and for the immune system, strengthens the skeletal system with a good supply of vitamin D and supports the body’s defenses.

The fish is an important source of zinc, which in combination with omega 3 contributes to the proper functioning of the immune system, which is crucial in the prevention of infections.

Way to persuade the children to eat fish

It is not always easy to convince children eat fish, but with a few tricks, even taste can be educated.

Children have a tendency to limit their food choices to particular flavors and sensations for which they experience a strong attraction: sweet, salty, crunchy, fatty, while showing a clear refusal to vegetables and fish.

Unfortunately, incorrect eating habits and reduced physical activity indulge the development of overweight condition first and obesity later during childhood, puberty and adolescence.

If we habituate children from weaning, actually from pregnancy and breastfeeding to assume fish, it will be easier for them to carry on this healthy habit.

How to make fish more eye-catching for children?

Under shape of meatballs, condiment for pasta, mousse, filling for a sandwich, or you can try to “mask” it with a more pleasant flavor, using for example the juice of citrus fruits, breading, aromatic herbs, tomato sauce; every mother knows her baby’s tastes and can experiment with various solutions.

To facilitate this arduous task, today we provide a simple and delicious recipe to prepare and enjoy together with the little ones:

Lipidomic recipe:

Tuna cubes with sesame and poppy seed breading

Tuna cubes with sesame and poppy seed breading, a simple and tasty second course of fish.

It needs a very brief cooking, in consequence it remains soft and tasty; it also requires little seasoning and is therefore healthy, light, easy and quick to prepare.

Ingredients for 4 people:

• 4 tuna fillets about 3 cm thick
• the juice of 1 lemon
• black and white sesame seeds to taste
• poppy seeds to taste
• extra virgin olive oil
• salt
• pepper

HOW TO PREPARE THE TUNA CUBES

Massage the tuna fillets with the oil emulsified with the lemon juice, salt and pepper. When they are completely wrapped in this sauce, pass the fish in a dish with the sesame and poppy seeds mixed.

Cover completely, even at the edges, and start heating a non-stick pan.

Grease the pan with a little oil and, when it becomes hot, cook the tuna fillets for 1 minute per side, or in any case adjusting the cooking according to the thickness of the slices themselves.

Remove and leave to rest for a few minutes before serving with a fresh mixed salad.

If desired, the tuna can be replaced with salmon.

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Learn more on Lipimagazine:

www.lipinutragen.it/en/omega-3-dha
> www.lipinutragen.it/en/childhood-obesity
> www.lipinutragen.it/en/childhood-obesity-prevention
> www.lipinutragen.it/en/early-years-of-life-and-essential-fats

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Article by the Editorial Group of Lipinutragen

Recipe created by Andreea Popa, Account Data Entry and Customer Care, passionate about cooking.
The food recommendations in the article are not intended as a substitute for a personalized meal plan and are to be adapted to specific cases.

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Photo: 123RF Archivio Fotografico: 120537774 : ©vichie81

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WHAT IS omega Control

omegaControl is the supplement of the nutraomic^® line based on essential fatty acids: alpha-linolenic acid ALA (omega-3) and acid gamma-linolenic GLA (omega-6), from natural sources.

omegaControl has been designed to control the omega-3 and omega-6 metabolic pathways and provide a balanced supply of these molecules essential for the functioning of the body.

omegaControl’s FATTY ACIDS

Alpha-linolenic acid (ALA), progenitor of the omega-3 family is an essential fatty acid. As essential, it must necessarily be introduced with the diet, because the body is unable to produce it independently. The consumption of foods such as linseed oil (cold pressed), chia seeds, cranberry and walnuts represent the way to introduce it and start the biosynthesis of omega-3 fatty acids, lipid precursors with anti-inflammatory activity.

Gamma-linolenic acid (GLA) is a semi-essential fatty acid belonging to the omega-6 family. From GLA, dihomo gamma-linolenic acid (DGLA) precursor of series 1 prostaglandins (PGE1 – anti-inflammatory prostaglandins) is formed by enzymes. In nature there are no available sources of DGLA, therefore only with the integration of GLA can a contribution be made to the presence of this omega-6 fatty acid.

GLA is present only in some plants such as borage and black currant, often used in nutraceuticals.

The biological activity of gamma-linolenic acid is well documented in scientific literature and concerns in particular the hydration and elasticity of the dermis (for more information https://www.lipinutragen.it/en/essential-fatty-acids-for-the-skin/).

THE FORMULATION DESIGNED FOR THE MEMBRANE

omegaControl has been specially formulated so that the fatty acids contained (omega-3 ALA and omega-6 GLA) reach their active site, the cell membrane. In order to cross the gastro-esophageal transit, “remain intact” and position itself in the cell membranes, omegaControl has:

– an antioxidant triad, Vitamin C, Vitamin E and Astaxanthin, which protects the active ingredients from free radical attack and peroxidation processes, avoiding their degradation, especially in the event that there are inflammatory processes in place;

– Glycerylphosphorylcholine (L-GPC), a natural source of choline that contributes to normal lipid metabolism by facilitating their incorporation into cell membranes.

WHAT IS omegaControl USEFUL FOR

The omegaControl formulation has a 2: 1 ratio between the two gamma- and alpha-linolenic fatty acids and allows it to meet different needs:

– replacement and formation of cell membranes for all types of tissue

– formation of lipid mediators involved in inflammatory and anti-inflammatory phenomena. The action on both metabolic cascades allows the biological value of gamma linolenic acid to be fully utilized, avoiding the inflammatory <<drift>> caused by its transformation into arachidonic acid.

– modulation of the immune response Through the production of lipid mediators it acts on the modulation of the activities of the cells of the immune system.

– trophism of the skin tissue in terms of hydration and conservation of skin well-being.

Depending on the lifestyle adopted and the conditions of exposure to different agents (smoke, UV rays, drugs) or in the case of an excess of radical stress, the balancing between the two tracks may not be successful. In such circumstances it is recommended to introduce food sources (also in the form of supplements) with the properties described above.

omegaControl comes in packs of 20 soft gel capsules.

For more information contact us (info@lipinutragen.it ) or comment on the article using the box below.

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Article by the editorial team of Lipinutragen
The information given should in no way replace the direct relationship between health professional and patient.
The food recommendations in the article are not intended as a substitute for a personalized meal plan and are to be adapted to specific cases.

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Photo: @kieferpix; Getty Images Pro

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Nutrition education begins in the womb

Our time being is when the word “pandemic” has become in everyday use. And yet, the same term has extended been used to refer to those metabolic pathologies, typical of adulthood, which today are increasingly affecting children as well. Diagnosis of obesity, diabetes, fatty liver disease in pediatric age are on the rise with an alarming trend.

Although most of the interest is oriented to the environmental and behavioral factors that influence the health of the child in his first years of life (including the excessive consumption of high-calorie foods with low nutritional content and sedentary habits), the scientific evidence points the attention also to the so-called metabolic programming in utero which contributes to determining the behavior of the unborn child towards food.

The APPETITE REGULATION

The regulation of food intake is the result of a complex neuronal communication network that occurs mainly in the hypothalamus, where the behavior of each individual towards food is defined.

During fetal development, “appetite neurons” (orexigens) and “satiety neurons” (anorexigens) are formed. These, in numerical balance with each other and in close connection with the peripheral organs responsible for glucose and lipid metabolism, will regulate food intake based on the caloric and nutritional requirements of the organism of the unborn child.

Beside the control of the energy balance, the neuronal reward circuit is also formed in the hypothalamus, mediated by the action of dopamine, thanks to which the individual will be “rewarded” with pleasure after having performed a function necessary for his survival (such as, in fact, that of eating) and will be induced to repeat the action.

Homeostatic hunger and hedonic hunger

Our approach to food is therefore defined by both the energy levels and the pleasure levels that the brain uses as sensors to determine when to resort to food consumption.

Homeostatic hunger is activated following an energy drop: food intake is sought and then stopped when the required nutrient and energy intake has been reached.

In addition, for the survival of the species, we have also developed the so-called hedonic hunger: the pleasure linked to the consumption of food (especially the one with the highest energy intake) induces to continue to introduce food, even when there is no need for energy.

In humans, the neuronal centers of homeostatic hunger and those of hedonic hunger are closely associated so that the hedonic hunger is regulated by the homeostatic one according to the real needs of the organism.

Plan on obesity

According to the concept of metabolic programming in utero, the nutritional and hormonal environment of the mother influences the development of the organs responsible for managing the energy balance (brain, adipose tissue, pancreas, liver, muscle …), determining the ability to regulate metabolism of the child in the years to come.

In humans, neurogenesis and the formation of neuronal circuits responsible for regulating appetite occur almost entirely during fetal life. It is therefore extremely important to control the diet and metabolic condition of the pregnant woman since the nutrients introduced in pregnancy and the circulating hormones could alter the baby’s neuronal programming and therefore the behavior it will have towards food throughout its life.

The scientific literature on the subject is vast and any review is highly reductive. However, to summarize, the main nutritional or hormonal stressors during pregnancy, which have a negative impact on metabolic imprinting, are:

• state of overweight or obesity of the mother at the time of conception
• rapid and marked weight gain during pregnancy
• high-fat diet (see paragraph “the role of fats”)
• pre-existing condition of insulin resistance or diabetes in the pregnant woman

Specifically, but not exhaustively, with regard to the development of the neuronal centers of appetite regulation, we mention the following effects.

• A diet high in saturated fat or exposure to a hyperglycemic condition
  • decreases the number of neurons that are formed
  • it alters the “satiety neurons” / “appetite neurons” balance in favor of the latter
    increasing the preference for high-fat foods and promoting impulsive behavior towards food.

• A diet rich in junk food during pregnancy directs the unborn child’s preference towards junk foods, which are more palatable, fatter, sweeter or more salty, inducing a sort of saturation (burnout) of the reward system that is satisfied only with more appetizing foods.

• The dysfunctional adipose tissue of the obese mother subjects the fetus to excessive exposure to leptin and insulin resulting in
  • alteration of neurogenesis (number of neurons formed)
  • alteration of the organization of the synapses in the hypothalamus
  • selective inhibition of satiety neurons
    predisposing the unborn child to develop an impulsive and hyperphagic behavior.

• High levels of inflammatory cytokines related to the inflammatory condition of the obese mother
  • disrupt dopaminergic reward systems
  • disturb the serotonin systems of mood
    producing states of anxiety accompanied by hyperphagic behavior in the child, in a way that is completely comparable to states of drug addiction (“addition-like eating”)

All these effects on eating behavior have the potential to be perpetuated in subsequent generations when girls, born with this type of metabolic imprinting, are in turn pregnant with metabolic problems and / or strongly altered eating habits.

The role of fats

Following the publication in the scientific journal Lancet of David Barker’s hypothesis on the origins of health and chronic diseases, many of the studies on animal models aimed at understanding the effects of the nutritional status of the pregnant woman on the metabolic programming of the fetus have focused on fats mainly saturated, without paying attention to the proportion between families of saturated, monounsaturated, polyunsaturated omega-6 and omega-3.

Although it is true that in terms of macronutrients, it is the amount of fat (not protein or carbohydrates) that defines the strongest correlations between maternal diet, metabolic imprinting and infant feeding behavior, today this categorization is conceptually reductive.

The central role of fats in the pregnant woman’s diet, as a determinant of the risk for the baby, is not a surprising concept since it is known how important they are in the creation and functionality of cell membranes and therefore in the response of cells to hormonal signals, also in terms of regulation of the expression of genes responsible for energy metabolism. However, we need to go one step further and differentiate: which fats are we talking about?

We cannot in fact forget that the dramatic increase in the incidence of cardio metabolic diseases of the last 50 years goes hand in hand with the spread of the Western diet, rich in foods processed with vegetable and refined oils. The major imbalances in the fat composition of the modern diet can be summarized as:

– very strong increase in omega-6 sources (linoleic acid from vegetable oils) to the detriment of omega- 3 of animal origin (EPA and DHA) and, consequently, a strong imbalance in the omega-6 / omega-3 ratio

– increased consumption of saturated fats from refined oils and products of animal origin

– strong increase in trans fats in food

Therefore, to fully understand the role of excesses or deficiencies of fats, it is necessary to focus attention on the imbalance in the profile of dietary fatty acids introduced with the diet, rather than on the effect of the absolute excess of a family of these.

Conclusions

The prevention of childhood obesity starts from fetal development, that is when maternal nutrients and hormones influence the formation and programming of the systems responsible for managing the energy balance of the unborn child’s body.

It is therefore a critical period for development in which certain metabolic stressors alter the child’s approach to food, predisposing him to develop obesity, insulin resistance, dyslipidemia and hypertension at a young age.

Good prevention can be done by following the principles of nutrilipidomics right from the preconception period by improving eating habits (balance in the intake of fatty acid families in the diet) and the glucose and lipid metabolism of the future mother.

This intervention will be even more effective if customized to the molecular state of the woman in order to define an individual strategy and thus achieve a balance of health to be perpetuated for generations to come.

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To know more:

• Developmental Origins of Adult Health and Disease (DOHaD) hypothesis
  Barker DJ et al. “Infant mortality, childhood nutrition, and ischaemic heart disease in England and Wales” Lancet 1986, 1: 1077–1081
• Programmazione metabolica
  Lucas A. “Programming by early nutrition in man. The childhood environment and adult disease.” Ciba Foundation Symposium 156. G. Bock and J. Whelan. Chichester, John Wiley and Sons 1991, 38–50
  Bouret SG. “Nutritional programming of hypothalamic development: critical periods and windows of opportunity” International Journal of Obesity Supplements 2012, 2: S19-S24
  Shook LL et al. “Fetal brain and placental programming in maternal obesity: A review of human and animal model studies” Prenatal Diagnosis. 2020, 1–12.
• DIETA OCCIDENTALE
  Simopoulos AP “Essential fatty acids in health and chronic disease” The American Journal of Clinical Nutrition 1999, 70(suppl): 560S–9S
  Wolmarans P. “Background paper on global trends in food production, intake and composition” Annals of Nutrition & Metabolism 2009, 55: 244–272.
• NUTRILIPIDOMICA
  Chatgilialoglu C and Ferreri C. “Nutrilipidomics: A Tool for Personalized Health” Journal of Glycomics & Lipidomics 2012, 2:3
  Ferreri C e Chatgilialoglu C. “Membrane lipidomics for personalized Health” Wiley 2015

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Article by the editorial team of Lipinutragen

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Photo: 123RF Archivio Fotografico: 59197600 @Win Nondakowit / 123rf.com – 123RF Archivio Fotografico: 64104329 @lightwise / 123rf.com

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The immune response

The immune system carries out its defensive action against pathogens by implementing two types of response. The first one is that of the inborn, rapid and non-specific immune system, consisting of:

• physical barriers such as the skin and intestinal epithelium that prevent the accesses of pathogens;
• antimicrobial peptides, complement system and a whole series of cells such as macrophages, mast cells, natural killers, dendritic cells, granulocytes capable of intercepting pathogens with a pattern recognition mechanism of specific receptors.

The inborn system carries out its activity through inflammatory processes and its effectiveness and speed reaction remains unchanged even after repeated exposure to the same pathogen.

The second immune response is the one of the adaptive system which involves the interference of antigen-specific cells, T lymphocytes capable of specializing in characteristic T cells and B lymphocytes capable of secreting specific antibodies for the single pathogen. The adaptive system develops an immune memory with the first exposure to the pathogen, therefore during a possible second exposure, its response will be faster and more effective.

Cellular cooperation

An efficient immune defense is the result, in addition to the close collaboration and regulation of all cytotypes of the immune system, of the secretion of cytokines and chemokines, regulatory molecules capable of pursuit the immune cells to the site of attack and regulating their activation or the suppression, in a concert of modifications of cellular metabolism and of the activity of immune cells.

Nutrition and immune cells

Nutrition plays an established role in supporting the immune system. Several clinical data confirm that certain vitamins, certain minerals and some fatty acids, such as omega-3 alpha linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), play a decisive and complementary role in supporting the mechanisms of immunity./span>

EPA, DHA, ALA and where to find them

ALA, EPA and DHA are polyunsaturated fatty acids of the omega-3 series; we are able and we must assume them with the diet because although EPA and DHA can be synthesized from ALA through complex metabolic processes, which involve enzymes such as elongase, desaturase and beta-oxidase, the efficiency of their conversion in Mammals, including humans, has a low efficiency.

The main sources of EPA and DHA are blue fish (mackerel, anchovies and sardines), salmon and some marine algae although vegetable. The main sources of ALA are especially chia and flax seeds and walnuts.

It should be kept in mind that foods containing omega-3s also carry a good amount of omega-6, less involved than omega-3s in the health of the immune system, while remaining notable of great attention because they are involved in their balancing.

Molecular mechanism and the role of omega-3

It is well known that the key role of omega-3s is expressed during the inflammatory process. These molecules, in fact, are able to apply an inhibitory action on the production of certain mediators of the inflammatory response such as eicosaenoids, chemokines, pro-inflammatory cytokines, adhesion molecules and reactive oxygen species and simultaneously promote the production of anti-inflammatory cytokines.

The molecular mechanism subtending this activity is the “lightning” of some genes controlled by nuclear transcription factors present in most cells. In fact, omega-3s are able, by binding, to activate certain transcription factors that modulate a whole series of cellular and metabolic events that have as their goal the activation of immune cells.

EPA and DHA present on the inflammation site are also enzymatically converted into molecules such as resolvine, maresine and protectin, specialized in resolving the inflammation itself. These molecules, together with others, drive the resolution of inflammation in all areas of the body including the respiratory one. The deficiency of EPA and DHA, therefore, could cause a delayed and/or suboptimal resolution of the inflammation of the respiratory tract.

Omega-3 and cell membrane

The omega-3 taken with the diet or by means of integration, are incorporated in all cells of the body and by virtue of the structure of their carbon chains, carrying several double bonds that force them to fold, cannot stack neatly in the membrane. This characteristic has as a result a greater fluidity of the biological membranes that is reflected on the receptor function and therefore on the health of all cells, including the immune system.

Omega-3 and cito-specific action

The regulatory mechanisms of omega-3 immunity are cytospecific:

• on macrophages, sentinels of entrance of pathogens, regulation influences the production and secretion of cytokines and chemokines and the phagocytic capacity of these cells. All this occurs through gene regulation on which the impact of EPA and DHA is different. EPA influences genes involved in cell cycle regulation while DHA influences the regulation of specific immune response pathways;
• on neutrophil granulocytes it is expressed on the ability to migrate, phagocytosis and also the secretion of cytokines and reactive oxygen species. Also in this case the role played by DHA is more specific and decisive. The influence of omega-3s on this cell type is also fundamental because neutrophils extend their role to the coordination of the immune response;
• in T lymphocytes, a heterogeneous class of immune cells with very different functions, conditioning is seen in some pathologies, such as autoimmune diseases and asthma, where the role of suppressing omega-3s taken with the diet could be fundamental for the course of the disease and its symptoms.
• on dendritic cells, natural killers and mast cells, classically associated with allergic pathology, they act by reducing their IgE mediated activation with positive effects on allergic disease as well as on atopic dermatitis.

Diet in support of the immune system

In the case of diseases in which the blameworthy is a pathogen, we must hope not to come into contact with it and it is not reasonable to think that a correct diet can limit the risk of contagion nor allow us to recover.

What we can really do through nutrition, on the other hand, is to prepare our body to deal with any disease in the best possible conditions, choosing every day to consume foods that can support the immune system, such as omega-3s. However, we must remember that the beneficial result is the result of coordinating all nutrients and that the intake of one nutrient conditions the effectiveness of the other, enhancing or inhibiting its action. Among the most useful micronutrients to support the immune system are vitamin D, zinc, magnesium, copper, selenium, vitamins A, C and E, and some vitamins of the B complex. In particular, vitamin D together with zinc and omega-3s can be considered real modulators of the immune response. Optimizing these nutrients, in the context of a healthy and balanced diet, allows us to have a fundamental tool for protecting health and above all in prevention.

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Bibliography:

1) Naren Gajenthra Kumar et al. Dietary Bioactive Fatty Acids as Modulators of Immune Function: Implicationon Human Health. Nutrients 2019, 11, 2974
2) Sazary, G et al. Effects of Omega-3 Fatty Acids on Immune Cells. Int J. Mol. Sci. 2019, 20, 5028
3) Nidi Kedia-Mehta et al. Competition for Nutrients and its role in controlling immune responses. Nature communicatons 2019, 10-2123
4) Dayong wu et al. Nutritional modulation of immune function: analysis of evidence, mechanisms, and clinical relevance. Frontiers in Immunology january 2019 volume 9, Article 3160.

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Article by:

Dr.ssa Nicoletta Bocchino – Nutrition Biologist
The food recommendations in the article are not intended to replace a personalized food plan and are to be adapted to specific cases.

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Photo: 123RF Archivio Fotografico: 114561101 @burgstedt / 123rf.com – 117453296 @Yulia Mikhaylova / 123rf.com

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The autoimmunity problem

The immune system has among its functions that of protecting the body from external agents such as viruses or bacteria through the production of antibodies (acquired immunity) or specific classes of leukocytes (innate immunity). Normally this defensive structure attacks foreign antigens but not the cells of its own body. In some cases, however, the system goes into confusion and mistakenly attacks the cells it should defend, its own “self”, giving rise to all the pathologies defined as autoimmune. There are about a hundred autoimmune diseases from the most common to the rarest and they have different characteristics and target tissues.

Some of the well-known autoimmune diseases

This long list includes rare and less rare diseases. Among the least ones there are: alopecia aerate, lupus erythematosus, rheumatoid arthritis, celiac disease, autoimmune thyroiditis, Crohn’s disease, ulcerative colitis, psoriasis, multiple sclerosis and diabetes mellitus type 1 (DMT1).

The incerasse in cases and genetics

The prevalence of autoimmune diseases is recording a marked increase in the most developed countries since the post-war period and, in the USA, it is estimated that 1 in 13 people are affected. For some of these, such as DMT1 and celiac disease, a genetic component is known, but the growth of cases over a generation or two cannot be explained by genetic determinants alone; In support of this, and on the importance of the environmental component in the context of autoimmunity, are the genetic studies on homozygous twins which show that only in less than 50% of cases both siblings develop the disease (1).

Role of environmental factors

Environmental factors are represented by external so-called “non self” elements. For an example giving of an external factor, we can quote celiac disease in which gluten, contained in cereals and derivatives, represents the external element that triggers the defensive reaction against tissue components of the small intestine. In other cases, such as in Guillain Barré neuropathy, the environmental factor triggering an aberrant immune response is represented by an infectious agent such as Campylobacter jejuni, Epstein Barr virus, or the flu virus to name a few.

Several studies have also identified other environmental factors involved in the mechanisms of autoimmunity in the numerous additives that are present in processed foods (2), and others in chemical residues including the widespread herbicide glyphosate.

Hygiene hypothesis

The hygiene hypothesis arises from the observation that in the most industrialized countries there has been, in the last 40 years, a decrease in infections and a parallel increase in autoimmune diseases and allergic phenomena. Higher hygiene determines the body’s lack of contact with a variety of microorganisms – pathogenic and non-pathogenic – that stimulate the immune system such as regulatory T lymphocytes and Toll-like-receptor. This hypothesis, born in the late 1980s (4), has expanded over time to include other predisposing factors related to lifestyle that accompany economic development, such as changes in nutrition. And it is precisely the dietary changes that have a major impact on the intestine and the microbiome.

The mechanism linked to intestinal immune phenomena begins with the activation of dendritic cells by the antigen and ends with the production of regulatory T lymphocytes that will help to counteract future contacts with the external agent. In allergies and autoimmunity, an excessive response to the antigen is determined. The regulation mechanism induced by intestinal parasites starts from the antigen-antibody bond (IgG or IgE) which triggers other elements of immunity. These, like dendritic cells, produce mediators (interleukins) that stimulate the production of Th2 and T reg class lymphocytes that regulate the immune response to antigens, avoiding hypersensitivity phenomena.

The emerging role of the intestine and microbiota

The intestinal epithelium together with the mucus layer and colonies of microorganisms (intestinal microbiota) represent the barrier that effectively separates the organism from the external environment represented by what enters through the digestive tract. Knowing that over 70% of our immune system resides in the intestine, it is clear that the state in which this organ is found – including the functional system represented by the microbiota that hosts it – plays an important role in immune regulation.

In particular, the key role of the tight junctions between the cells of the intestine emerged which – together with the mucosal immune system – guarantee the integrity of the small intestine barrier which must not show abnormal phenomena of permeability called “leaky gut”. An intestine in conditions of impaired permeability does not act as a selective barrier to the unwanted entry of antigens, toxins or bacteria that pass into the underlying tissues and into the bloodstream, giving rise to inflammatory phenomena.

Another element of fundamental importance is a balanced microbiota that presents colonies of bacteria, viruses and fungi in a balanced condition (eubiosis) and protective from pathogenic species and inflammation. Leaky intestines and dysbiosis * are an emerging element in the context of autoimmunity phenomena.

* Dysbiosis: term describing a qualitative and quantitative change in intestinal microbial species that alters the normal balance and formation of fermentation products. Dysbiosis is often associated with inflammatory phenomena and intestinal problems.

Diet in autoimmunity

Currently the scientific world hasn’t found a consents on what the role of diet may be in autoimmune diseases and patients are generally not given indications on what diet to follow. There are some dietary approaches (mainly of US origin) based on exclusions of food groups, such as certain types of cereals or milk and derivatives, which should be explored; have shown positive results in preliminary studies, but also criticalities in the balance of nutrients or in the depletion of intestinal microbial diversity, generating other types of problems.

However, food remains an environmental factor on which it is worth intervening anyway, even in the absence of evidence that, in the nutritional field, is always difficult to obtain. It may be useful, for example, to follow a diet that preserves intestinal integrity, microbiota biodiversity and immune modulation.

Among the most studied protective micronutrients of intestinal permeability is vitamin D which induces the gene expression of proteins such as zonulin and occludin which are responsible for maintaining tight enterocyte junctions.

Another very important nutritional element for intestinal health are the fibers. A low-fiber diet lacks substrate for the microorganisms that ferment it to form protective short-chain fatty acids (SCFA) and induce the formation of protective mucus typical of a healthy intestine. The modern diet has depleted both in the quantity of fiber (17 g / day against the 30 g / day provided for by the LARN) and in the variety (a few species of edible plants against the hundreds of the most archaic populations).

As for fats, it has been seen that long-chain saturated ones have an action on some bacterial types (eg Oscillibacter) that deplete the colon of mucus or induce an imbalance in the classes of T lymphocytes, increasing the proliferation of Th1 and Th17 involved in autoimmune phenomena and in the generation of pro-inflammatory cytokines.

Exactly opposite activities were observed with SCFAs (produced by the fermentation of fibers) which showed a stimulatory effect on the expression of regulatory T lymphocytes with a positive effect on autoimmune and anti-inflammatory phenomena.

It is also worth mentioning Omega-3 fats, in particular EPA and DHA, for their direct immunomodulating and anti-inflammatory action through bioactive metabolites such as resolvins, protectins and maresine and the balancing of pro-inflammatory metabolic pathways. In addition to the more studied uses of Omega-3s for cardiovascular health, their beneficial effects can manifest themselves in problems that have an inflammatory nature and immune imbalance, as in the case of autoimmunity (6).

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For further information >> https://www.lipinutragen.it/en/omega-3-dha/

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Bibliography:

(1) Ermann J, et al. Autoimmune diseases: genes, bugs and failed regulation. Nature Immunology, volume 2, 759–761(2001).
(2) Lerner A, et al. Changes in intestinal tight junction permeability associated with industrial food additives explain the rising incidence of autoimmune disease. Autoimmun Rev. 2015 Jun;14(6):479-89.
(3) Okada H, et al. The ‘hygiene hypothesis’ for autoimmune and allergic diseases: an update. Clin Exp Immunol. 2010 Apr; 160(1):1-9.
(4) Strachan DP. Hay fever, hygiene, and household size. BMJ 1989; 299:1259–60.
(5) Zaccone P, et al. Parasitic worms and inflammatory diseases. Parasite Immunol. 2006 Oct; 28(10): 515–523.
(6) Haghikia A, et al. Dietary Fatty Acids Directly Impact Central Nervous System Autoimmunity via the Small Intestine. Immunity CellPress, Volume 43, Issue 4, P817-829, October 20, 2015

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Article by:

Francesco Bonucci – Nutritionist
The diet advise, written in the article, are not intended to be a substitute for a personal nutrition plan and should be adapted to specific cases

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Photo: 123RF Archivio Fotografico: 108757381 ©Tatjana Baibakova / 123rf.com

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Meat and its fats

Meats, especially red ones, have been demonized for years due to their saturated fat content, which inevitably brings with them what is considered the number one responsible for many diseases, particularly cardiovascular diseases, cholesterol.

In reality, meats do not contain only saturated fats and it would be desirable to pay attention to their lipid profile exactly as it does with proteins and calories. Meat, fish, dried fruit have different lipid profiles, often with substantial differences from each other.

In meat muscle saturated fats, in particular myristic, palmitic and stearic fatty acids, represent 45 – 48% of total lipids, monounsaturated fats (MUFA) represent 35 – 45% and polyunsaturated fats (PUFA) 5 %.

The most represented PUFAs are linoleic and linolenic acid while the MUFAs are mainly represented by oleic acid.

The lipid profile of meat can go through important variations in relation to the animal’s diet. Grazing, for example, affects the decrease in palmitic acid in both ruminants and monogastrics.

The impact of saturated and polyunsaturated fatty acids in meat

We know that increasing the intake of saturated fats with the diet, especially myristic acid and palmitic acid, increases the synthesis of cholesterol and this favors the accumulation of LDL, a risk factor for the outbreak of cardiovascular diseases.

The relationship between polyunsaturated fatty acids and saturated fatty acids is a very important index for assessing how healthy the lipid component of meat is. This ratio should be 0.4, but in sheep and goat meat it is about 0.15 and even drops to 0.11 in cattle because in the rumen the unsaturated fatty acids undergo the so-called bio-hydrogenation process by microorganisms there present, even if a part of the unsaturated fatty acids in the animal’s diet, bypasses the rumen and is absorbed and deposited directly in the body fat.

If the proportion between polyunsaturated fatty acids and saturated fatty acids in meat is increased, the effect of consuming meat with this lipid profile will have a less important impact on the increase in plasma cholesterol.

Let’s choose the meat:

• On what considerations should we base our choice? It is not necessary to give up meat consumption, because ruminant meat is also a good source of polyunsaturated fatty acids, phospholipids and isomers of conjugated linoleic acid.
• What should be done? First of all, when we choose the meat, be ensure of its origin, avoiding the one from intensive farming, choosing the one from grass-fed animals (grazing) because this involves a decrease in the omega-6 / omega-3 ratio of meat and an increase in the proportion between polyunsaturated and saturated. Furthermore, animals grown according to their natural times contain more conjugated linoleic acid correlated with the high content of polyunsaturated fatty acids of the grass which generally has an omega-6 / omega-3 ratio of about 1 / 3.5. In this way we will be able to be more relaxed and consume a meat-based meal serenely, alternating beef with sheep meat and poultry according to the recommended consumption frequencies.

Nutrilipidomics recipe

Thyme-flavored beef stripsIngredients (2 people)

• 300 g of strips of grass-fed beef
• 30 g of extra virgin olive oil
• 20 g of pine nuts
• 20 g of black olives
• 5 g of fresh thyme
• 20 g of flour 00
• 1 clove of garlic (to be removed)
• 100 g of fresh carrot
• Salt

METHOD:

In a pan put the oil, garlic, chopped thyme, finely chopped carrot, pitted olives cut into chunks.

Heat until the ingredients are wilted and at this point remove the garlic. Cook for 2 or 3 minutes over very low heat.

Flour the strips well, add them to the sauce and cook for another 6-7 minutes, stirring frequently.

When the meat is colored, add the pine nuts, add salt and cook for another 2 minutes. Finally turn off and let it rest for a couple of minutes before serving.

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Nutritional values ​​per recipe and per person

	Kcal	Pro-teins (g)	Carbs (g)	Sugar (g)	Fats (g)	Satu-rated (g)	Monoin-saturated (g)	Polin-saturated (g)	Chole-sterol (mg)	Fibers (g)
Beef	243	36	7,29	–	7,56	3,54	2,85	0,48	153	–
Evo oil	269	–	–	–	30	4,14	21,8	3,15	–	–
Pine nuts	134,6	2,74	2,6	0,718	13,67	0,98	3,75	6.81	–	0,74
Olives	23	0,17	1,25	–	2,14	0,28	1,57	0,18	–	0,64
Thyme	5,05	0,28	1,22	–	0,084	0,02	0,004	0,026	–	0,7
Flour 00	77,2	1,94	14,5	0,09	0,29	0,06	0,038	0,17	–	0,48
Carrot	41	0,93	9,58	4,74	0,24	0,037	0,014	0,12	–	2,8
Total per recipe	792,8	42	36,44	5,54	53,98	9,06	30,02	10,93	153	5,36
Totale per person	396,4	21	18,22	2,77	26,99	4,53	15,01	5,47	76,5	2,68

 

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Article by

Dr.ssa Nicoletta Bocchino – Nutrition Biologist
The food recommendations in the article are not intended to replace a personalized food plan and are to be adapted to specific cases.

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Photo: 123RF Archivio Fotografico: 42778619 ©Victoria Shibut / 123rf.com | 114419679 ©Olga Yastremska / 123rf.com

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LipiMagazine blog was born to be a container of articles and information of great scientific relevance with a practical side in everyday life.

Today’s article is the opening line of a series of issues on the INTEGRATION.

The world of integration

The definition of SUPPLEMENT in itself is related to its action of “reestablish the levels ” of a certain element.

The fact around us is that we are bombarded every day with countless product slogans to improve or rediscover an ideal state of well-being. We speak of “supplement” in the broadest sense of the term, that is referring to a wide range of products, from the most common supplements of “magnesium and potassium” to those with targeted action, for example for weight loss.

The “bombing” is also responsible for the excellent commercial success of the sector. It is estimated that from 2018 to 2019, within the points of sale (pharmacy, drugstore, GDO), there was a global increase of more than 4% in the supplements’ sale, compared to the same period of the previous year, with a value overall over 3.2 billion euros.

This data and the widespread news that can be found on the internet, sometimes unclear, drove us to give a response to the following questions: how do we choose the supplement for us? Do we carefully read the information (list of ingredients and nutritional value table) on the packaging? Do we know what our body really needs? Do we ask for advice from a Specialist (pharmacist, doctor or nutritionist), or do we consider the news on the web or the opinion of a friend to be comprehensive?

Before buying and taking a supplement we must consequently know …

What are food supplements?

The term supplements already allows us to understand their ultimate goal, “food products intended to supplement the common diet and which constitute a concentrated source of nutrients, such as vitamins and minerals, or other substances having a nutritional or physiological effect, in particular, but not exclusively, amino acids, essential fatty acids, fibers and extracts of vegetable origin, both single and multi-compound, in pre-dosed forms “(Directive 2002/46 / EC, implemented with the legislative decree 21 May 2004, n. 169).

This definition clarifies that the supplement is taken to “supplement” the diet, that is, knowing what we CANNOT provide with our eating habits. We will come to the concept of the supplement “need” later.

Food supplements are usually presented in small consumable units such as capsules, tablets, sachets, vials and alike.

While being over-the-counter and not entering the category of drugs, current legislation regulates the marketing of these products; in fact, this last one is subject to the notification procedure to the Ministry of Health. Once this procedure has been passed, the products are coded and included in a special list. (2)

Where can they be purchase?

Since these are freely sold products, they can be found on supermarket shelves, in pharmacies, parapharmacies, in sports shops, online. The purchase is therefore direct, it does not always require the involvement of a health professional. Pharmacist, doctor and nutritionist are the only figures who, thanks to their studies and practice, can provide support in the process of assessing the need and purchasing a supplement.

The supplements have a food label!

Many times, prompted by the advice of a friend or an advertisement, we do not ask for support from a professional in the field; it is therefore essential to read the label carefully in order not to spend money “unnecessarily” and above all not to bring excessive elements and / or quantities of components that the body does not need. Yes, supplements have a food label, just like any product in the food sector. On the package, in addition to the list of ingredients, it is mandatory to report the table of nutritional values.

Last but not least, particular attention must be paid to the methods of use, warnings and the presence of any allergens.

When to assume a supplement?

To this question cannot be given a generic answer; the use of supplements should occur only when necessary, in case of nutritional deficiencies – due to reduced intake and / or increased need – or to assist certain types of treatments, or when, on the evaluation of a Specialist, it is necessary to support certain functions of the body. Surely, however, the supplement should not be intended as a “substitute for a varied and balanced diet and a correct lifestyle”.

Do they always work?

In a person who is healthy and without an analytical finding of a deficiency, the use of a supplement that brings undetected elements may “not be ideal”. Having said this, in general, the risks of integration are very low; the few that may occur result from unbalanced nutritional dosages.

In this context, the European Food Safety Authority comes to support the consumer himself, which elaborates scientific opinions and advice that integrate the basis of European legislation and policies on the food chain. (EFSA).

Finally, it should be remembered that the activity of a supplement is subordinate to its formulation, that is: to the selection of ingredients and their quantities together with the choice of the consumption unit (capsule, tablet, etc.), which are indispensable aspects evaluated by those who produces, to ensure the right level in the body, but above all the reaching of the site where the ingredients perform their natural (physiological) function. This is a key point of effective formulation.

Take home message

Advertising, news and information that we find on any mass-media affect us. Communication drives the market of any sector, but if we talk about health, attention must be very high in order not to fall into the slogans’ trap. In our own small way, we begin to be actors and not spectators, let’s ask ourselves questions and find the answers through the help of scientific-institutional channels.

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Bibliography:

1. Source: Unione Italiana Food, http://www.integratoriitalia.it/integratori-consumo-crescita-del-4-mercato-ora-vale-32-miliardi/
2. Food supplements and ministerial guidelines. Directive 2002/46 / EC, implemented with the legislative decree 21 May 2004, n. 169
3. Guide to making the purchases of supplements on the web safer, Federsalus, https://www.federsalus.it/wp-content/uploads/2018/04/1522311426Decalogo_ITA.pdf
4. Dietary supplements – general information. Epicenter: The epidemiology portal for public health by the Higher Institute of Health, https://www.epicentro.iss.it/integratori/

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Article by the editorial team of Lipinutragen

The information given should in no way replace the direct relationship between health professional and patient.

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Photo: 123RF Archivio Fotografico: 62564046 ©kwangmoo / 123rf.com | 39341567 ©ohyooha / 123rf.com

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Omega-3 DHA: what is it?

DHA (docosahexaenoic acid), long-chain polyunsaturated fatty acid of the Omega-3 series, is a fundamental molecule, component of the phospholipids of various organs, including the heart, brain and retina. Phospholipids (molecules composed of fatty acids with different chemical structures) are the basic constituents of the cell membrane, a vital covering for all cells in the body.

Each organ, therefore each tissue, has its own membrane that contains a composition of fatty acids, the same in type but different in quantity, creating a real identity card, which allows its recognition but above all its adequate functionality of that organ [1].

How much DHA is to assume:

Since 2010, the European Safety Authority EFSA has established the daily requirement of DHA per individual by indicating 250 mg per day for an adult and underlining its importance in pregnancy, breastfeeding and at certain stages of life, such as during growth (EFSA Journal 2010 8 (3): 1461).

In 2014 (EFSA Journal 2014; 12 (10): 3840) the effect of DHA on “normal brain development” was verified, especially for infants and children under 2 years of age with dosages of 100 mg / day and with dosages of 250 mg / day for growth from 2 to 18 years.

Furthermore, scientific research and studies show that sporting activity increases the inflammatory tendency and consumes some polyunsaturated fatty acids and anti-inflammatory and protective activity for the nervous and cardiovascular system, including Omega-3 DHA [2-4].

Source of DHA:

Omega-3 DHA is found in algae or fish (which feeds on algae). In 100 grams of fish there can be up to 500 mg of omega-3 (EPA and DHA); therefore the usual consumption of fish is recommended (to learn more about the varieties of fish and their Omega-3 content >> https://www.lipinutragen.it/en/fish-omega3-rich-food/).

What benefits does DHA bring?

From the metabolism of DHA, which occurs starting from the cell membrane, lipid mediators with protective and anti-inflammatory effects come.

The following activities are scientifically proven and also approved by EFSA:

• maintenance of normal brain function *
• maintenance of normal visual function *

Together with the other omega-3 EPA, in dosages of at least 250 mg, DHA contributes to maintaining proper heart function (EU regulation 432/2012).

* the beneficial effect is obtained with a daily intake of 250 mg of DHA.

Why is it important to take DHA?

DHA can be formed in the human organism, through the enzymes, starting from its omega-3 precursor alpha-linolenic acid, essential fatty acid, which means that it must necessarily be introduced with food, since the human organism is not able to produce it independently. The transformation of alpha-linolenic acid into DHA requires many enzymatic steps (seven, to be precise) that may not work perfectly, for example due to a lack of cofactors, vitamins or even in some stages of life, including in aging; in these cases, DHA deficiencies may arise which must be appropriately rebalanced.

It is therefore important to know the level of DHA achieved in our cells, in order to be able to rebalance in case of deficiency and, given the low quantities obtainable with the diet, ask for advice on using supplements based on Omega-3 DHA.

“Smart integration” of DHA

Speaking of supplementation, there is one important thing to specify: the DHA supplement performs its task if, after taking, this fatty acid reaches the cell membrane, which is the natural place to carry out its activity. It is precisely the membrane (i.e. the envelope that surrounds the cells of all our tissues) the target of polyunsaturated fatty acids, including the precious DHA; it is reached through metabolic transformations, to then obtain important, indeed indispensable, biological effects. Therefore, the supplement must be formulated taking into account this metabolism (which is called bioavailability in technical terms). Furthermore, knowing that degradation can occur in the distribution of polyunsaturated fats within the body, especially if the cells are under conditions of radical and oxidative stress, appropriate molecules with protective activity must be used in the formula of the supplement to preserve DHA.

To reassume:

Before assuming fatty acid food supplements, we must know that supplementing means compensating for a deficiency, a deficit that may depend on one’s lifestyle and diet. To fill the deficiency, it is necessary to first understand IF it exists and ESPECIALLY check what type of deficiency is present in your body. In the context of Omega-3 fatty acids (but also omega-6), the analysis of the cell membrane comes handy, (technically called lipidomic analysis of cell membrane ) – which photographs the condition of this envelope indispensable to the cell, and highlights the quality and quantity of integration, if necessary. The Omega-3, including DHA, are among the basic constituents of the cell membrane, without which cells cannot function properly. If exist a deficiency of DHA, traceable at the cell membrane level, it will also be controllable as to the effectiveness of the treatment, i.e. by comparing the results before and after integration.

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Bibliography:

1. Harayama et Riezman. Understanding the Diversity of Membrane Lipid Composition. Rev Mol. Cell Biol. 2018, 19, 281-296).
2. Ji, L.L.; Leichtweis, S. Exercise and oxidative stress: Sources of free radicals and their impact on antioxidant systems. Age 1997, 20, 91-106.
3. Dekkers, J. C.; van Doornen L. J. P.; and Kemper H.C.G. The Role of Antioxidant Vitamins and Enzymes in the Prevention of Exercise-Induced Muscle Damage. Sports Med. 1996,21, 213-238.
4. Sjodin, T., Y.H. Westing, and F.S. Apple. Biochemical mechanisms for oxygen free radical formation during exercise. Sports Med. 1990, 10, 236-254.

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Article edited by the Lipinutragen Editorial Board:

The information provided must in no way replace the direct relationship between health professional and patient.

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Photo: 123RF Archivio Fotografico: 111426686 ©Artur Szczybylo / 123rf.com

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Omega-3 and sardines

The summer holidays are coming to an end, but we don’t have to renounced at the dishes that have colored our holiday tables, especially if they are “rich” in beneficial properties for the body.

Today’s nutrilipidomic recipe is a traditional Sicilian dish that marries the taste, flavors and well-being of a sunny land: pasta with sardines. There are many traditional versions, but ours will only include the use of the main ingredients, undercooked, so as not alter their beneficial properties. Among the ingredients there are: sardines, cheap blue fish rich in Omega-3, especially DHA, and unlike anchovies, have a proportionally lower content of saturated fat, together with wild fennel, with fragrant leaves well known for their digestive properties and purifying.

Nutrilipidomics recipe

Ingredients (for 4 people)

• Whole meal spaghetti 300 g
• Fresh sardines 400 g
• Wild fennel 150 g
• Pine nuts 15 g
• Raisins 25 g
• Chopped almonds 25 g
• Onion 70 g
• Extra virgin olive oil 50 g (about 3 tablespoons)
• Zest of 1 lemon
• Salt as needed
• Pepper as needed

METHOD

Wash the wild fennel in plenty cold water, removing any harder stems; cut the tufts into small parts and boil them in abundant boiling water for 20 min; drain and store the boiling water.

Clean the sardines, removing their heads, bones and entrails, rinse them under cold water to remove any residues. Dry the sardines well one by one.

Place the onion cut into small pieces in a large pan, the extra virgin olive oil, the pine nuts and the raisins; let it brown for a few minutes. Add the sardines and sauté for about 2 minutes; add the fennel and two tablespoons of its boiling water and let it dry. Add a pinch of salt and pepper.

Boil the pasta in the water previously used to cook the fennel, to which a pinch of salt must be added; sear the pasta in the sauce with the sardines and sauté by adding the cooking water to whisk.

Serve garnished with chopped almonds and lemon zest.

N.B.: it is possible to replace the fennel with dill, the doses will be halved.

Nutritional values per recipe and per person

	Kcal	Pro-teins (g)	Carbs (g)	Sugar (g)	Fats(g)	Satu-rated (g)	Monoin-saturated (g)	Polinsa-turated (g)	Fibeers (g)	Chole-sterolo (mg)
Sardines	900	81.2	6	6	61.6	20.9	12.8	27.95		260
Whole meal spaghetti	1044	43.89	225	0	3.027	0.774	0.585	1.668	8.3	0
Wild fennel	12.82	1.8	0	1.5	0	0	0	0	3.3	0
Evo oil	442	0	0	0	50	7	36,5	6,5	0	0
Pine nuts	100.9	2.05	1.96	0.53	8.65	0.73	2.81	5.11	0.55	0
Raisins	75.5	0.84	19.88	14.79	0.067	0.03	0.004	0.033	1	0
Chopped almonds	143.75	5.3	7.22	1.3	12	1.2	7.72	3.01	3.01	0
Onion	80	2,2	9,3	4,2	0,2	0,082	0,026	0,034	3,4
Total per recipe	2798.97	137.28	269.36	18.32	135.544	30.64	59.728	44.305	19.56	260
Total per persona	699.74	34.32	67.34	7.08	67.772	7.6	14.932	11.07	4.89	65

 

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Article edited by the Lipinutragen Editorial Board

The food recommendations in the article are not intended to replace a personalized food plan and are to be adapted to specific cases.

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Photo: 123RF Archivio Fotografico: 121033649 ©Fabio Balbi / 123rf.com  | ©Lonieke / pixabay.com

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Fish consumption for healthy and balanced nutrition:

In Italy, we are witnessing the growth in the consumption of fishery products, bringing only a few years to the average European levels.

Feeding guidelines advise on the consumption of fish, with particular emphasis on fish rich in omega-3 fatty acids for its health benefits.

Omega 3 (EPA e DHA) in the major fish products	g/100 g
Atlantic salmon, breeding, baked/cooked to the plate	1.8
European anchovy, in oil, dripping	1.7
Pacific sardine, in tomato sauce, dripped	1.4
Atlantic herring, in brine	1.2
Atlantic mackerel, baked/cooked to the plate	1.0
Rainbow trout, breeding, baked/cooked to the plate	1.0
* Swordfish, cooked to dry	0.7
* White tuna, preserved in water, dripped	0.7
Flat fish (sole, plateau), baked/cooked to the plate	0.4
Pacific or Atlantic halibut, baked/cooked to the plate	0.4
Atlantic cod, baked/cooked to the plate	0.1
Blue clay, cooked with steam	0.7
Oriental oyster, wild, baked/cooked to the plate	0.5
Sea scallop (different species), baked/cooked to the plate	0.3
Clams, of various species, cooked with steam	0.2
Shrimps, of various species, cooked with steam	0.3

Source: USDA Nutrient Database for Standard Reference
* Beware of big size fish for their unwanted heavy metal content

Nutritional attributes and benefits of leaner fish:

The weekly portions (3-4) should not be wholly made of salmon or blue fish, but can also be alternated with leaner fish such as hake or tub gurnard, which have other nutritional characteristics and other benefits; among them we recall that:

• are well digestible due to the low connective tissue content;
• contain high-value proteins;
• are rich in trace elements;
• have a low content of histamine;
• are often species coming from a short chain and in many local cases;
• are small in size, so with low value of pollutants;
• have low-medium prices;
• do not require elaborate preparation.

Recall that exists a sustainable and clean European aquaculture industry that is emerging to meet the growing demand for fish products (1, 2). The fish caught will not be able to meet the world’s food needs for a long time, without forgetting that the levels of pollution of the seas, rivers and lakes make it increasingly contaminated and with potential risks also for humans.

The NUTRI-lipidomic recipe:
Hake with ginger sauce:

Easy-to-prepare protein dish, which can be accompanied by vegetables and basmati rice (separately cooked).

]Ingredients

• hake/cod fillets 120-160 g per person
• 1 lemon
• ginger root 20 g
• extrav. olive oil 20 g (1-2 tablespoons)

Preparation

Choose fresh Mediterranean hake herring to use fillets, or take some frozen Atlantic cod fillets. The portion can range from 120 to 160 g of “clean” product (per person).

Sauce’s preparation
Use a root of ginger, peeled and grated. Put it in a bowl and mix it with oil, lemon juice and a pinch of salt.

Place the hake / cod fillets on a plate covered with the oven paper, sprinkle with the prepared sauce previously.

Heat the oven to 220 ° C and cook for 25 minutes.

Illustrative purposes only

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Bibliography:
(1) European Commission website, Fisheries, INSEPARABLE, Eat, Buy and Sell Sustainable Fish, last updated 27th November 2014. https://ec.europa.eu/fisheries/inseparable/en/farmed-eu
(2) Exploring the biological and socio-economic potential of new/emerging candidate fish species for expansion of the European aquaculture industry (DIVERSIFY). http://www.diversifyfish.eu/summary.html

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Article by:
Nutritionist Dr. Francesco Bonucci

The diet tips, written in the article, are not intended to be a substitute for a personal nutrition plan and are to be adapted to specific cases.

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Photo: 123RF Archivio Fotografico | ©studioworkstock,  43584488,  2017-07-11 | ©lsantilli, 14788552, 2017-07-11

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