Minestrone has always been a symbol of traditional Italian cuisine and the Mediterranean diet. Made with vegetables, greens and beans, it is a super-healthy mixture. Nutritionist Valentina Schirò explains: “Often overlooked in the daily menu, it’s making a comeback because it lets you fill up with a variety of vitamins, minerals, enzymes, antioxidants and other nutrients that help you stay young and healthy, strong and full of energy.”
To get the maximum benefits, it’s best to focus on seasonal vegetables of different colors. “The greater the variety of vegetables, the better it is. Red vegetables such as radishes and tomatoes, for example, are rich in lycopene, an antioxidant that is great for a healthy cardiovascular system. Orange vegetables such as carrots and squash are a veritable mine of carotenoids, including beta-carotene, essential for healthy skin and vision. Greens, including spinach, chicory and Swiss chard, ensure chlorophyll, a substance that has a protective effect on the entire immune system. White vegetables such as fennel, cauliflower, cabbage, and onions are rich in flavonoids, especially quercetin, which is useful for the prevention of inflammatory conditions. Lastly, purple vegetables such as eggplant have a high level of anthocyanins, antioxidants that counteract the ‘bad’ cholesterol and the onset of cardiovascular disease,” the nutritionist explains.
It leaves you full and purifies
Minestrone is great for those on a diet. “Thanks to the high presence of fiber, in which the vegetables, greens, and legumes (beans, lentils, chickpeas) are particularly rich, it slows gastric emptying and the absorption of sugars in the blood. It also prolongs the feeling of fullness and curbs sudden hunger attacks,” Schirò adds. But the benefits don’t end there. Thanks to its detoxifying properties, minestrone stimulates the purification of the liver and the entire body. “It provides minerals such as magnesium and potassium, which help drain and remove excess fluid responsible for fluid retention and swelling,” according to the nutritionist.
It keeps the gut healthy
Minestrone is rich in fiber, which helps the intestines stay healthy. “It promotes intestinal regularity and consequently the elimination of toxins and waste substances. Soluble fiber – present in artichokes, tomatoes, leeks, asparagus, onions and other vegetables – is prebiotic. They nourish and maintain healthy intestinal flora,” Schirò concludes.