{"id":37234,"date":"2019-01-20T12:15:44","date_gmt":"2019-01-20T11:15:44","guid":{"rendered":"https:\/\/www.greatitalianfoodtrade.it\/?p=37234\/"},"modified":"2025-04-28T22:55:52","modified_gmt":"2025-04-28T20:55:52","slug":"popeye-90-anni-di-spinaci-abc-degli-alimenti-ricchi-di-ferro","status":"publish","type":"post","link":"https:\/\/www.foodtimes.eu\/it\/consumatori-e-salute\/popeye-90-anni-di-spinaci-abc-degli-alimenti-ricchi-di-ferro\/","title":{"rendered":"Popeye, 90 anni di spinaci. ABC degli alimenti ricchi di ferro"},"content":{"rendered":"<p><span style=\"color: #111111;\"><span style=\"font-family: Arial, sans-serif;\"><span style=\"font-size: medium;\">Il 17.1.19 \u2018<i>Popeye<\/i><i>\u00a0the Sailorman\u2019<\/i>\u00a0ha spento la 90a candelina, grazie all\u2019arte del fumetto di\u00a0Elzie Crisler Segar. Il quale ha convinto diverse generazioni che il ferro contenuto negli spinaci in scatola fosse utile a trasportare ossigeno ai muscoli di\u00a0\u2018Braccio di Ferro\u2019. Ma non \u00e8 proprio cos\u00ec. Ecco invece l\u2019ABC dei cibi dove si trova il prezioso minerale, e i suoi benefici per la salute.<\/span><\/span><\/span><\/p>\n<h4 align=\"LEFT\"><span style=\"color: #111111;\"><span style=\"font-family: Arial, sans-serif;\"><span style=\"font-size: medium;\"><b>Il ferro degli spinaci<\/b><\/span><\/span><\/span><span style=\"color: #111111;\">\u00a0<\/span><\/h4>\n<p align=\"LEFT\"><span style=\"color: #111111;\"><span style=\"font-family: Arial, sans-serif;\"><span style=\"font-size: medium;\"><b>Gli spinaci offrono<\/b><\/span><\/span><\/span><span style=\"color: #111111;\"><span style=\"font-family: Arial, sans-serif;\"><span style=\"font-size: medium;\">\u00a0<\/span><\/span><\/span><span style=\"color: #111111;\"><span style=\"font-family: Arial, sans-serif;\"><span style=\"font-size: medium;\"><b>vitamine<\/b><\/span><\/span><\/span><span style=\"color: #111111;\"><span style=\"font-family: Arial, sans-serif;\"><span style=\"font-size: medium;\">, acido folico, fibre alimentari. L\u2019apprezzabile <a href=\"https:\/\/www.crea.gov.it\/-\/tabella-di-composizione-degli-alimenti\">quantit\u00e0 di ferro degli spinaci crudi<\/a> (2,9 mg\/100g) non viene tuttavia assimilata con facilit\u00e0 dal nostro organismo.<\/span><\/span><\/span><\/p>\n<p align=\"LEFT\"><span style=\"color: #111111;\"><span style=\"font-family: Arial, sans-serif;\"><span style=\"font-size: medium;\"><b>L&#8217;Istituto Superiore di Sanit\u00e0<\/b>\u00a0(ISS) spiega infatti che\u00a0<i>&#8216;negli alimenti, il ferro \u00e8 presente in due forme con diversa importanza dal punto di vista nutrizionale:<\/i><\/span><\/span><\/span><\/p>\n<ul>\n<li>\n<p align=\"LEFT\"><span style=\"color: #111111;\"><span style=\"font-family: Arial, sans-serif;\"><span style=\"font-size: medium;\"><i>ferro\u00a0<\/i><\/span><\/span><\/span><em><span style=\"color: #111111;\"><span style=\"font-family: Arial, sans-serif;\"><span style=\"font-size: medium;\"><i>eme,<\/i><\/span><\/span><\/span><\/em><span style=\"color: #111111;\"><span style=\"font-family: Arial, sans-serif;\"><span style=\"font-size: medium;\">\u00a0<\/span><\/span><\/span><span style=\"color: #111111;\"><span style=\"font-family: Arial, sans-serif;\"><span style=\"font-size: medium;\"><i>pi\u00f9 facilmente assimilabile, presente in carni e pesce e legato a proteine, le\u00a0<\/i><\/span><\/span><\/span><em><span style=\"color: #111111;\"><span style=\"font-family: Arial, sans-serif;\"><span style=\"font-size: medium;\"><i>emoproteine,<\/i><\/span><\/span><\/span><\/em><\/p>\n<\/li>\n<li>\n<p align=\"LEFT\"><span style=\"color: #111111;\"><span style=\"font-family: Arial, sans-serif;\"><span style=\"font-size: medium;\"><i>ferro\u00a0<\/i><\/span><\/span><\/span><em><span style=\"color: #111111;\"><span style=\"font-family: Arial, sans-serif;\"><span style=\"font-size: medium;\"><i>non-eme<\/i><\/span><\/span><\/span><\/em><span style=\"color: #111111;\"><span style=\"font-family: Arial, sans-serif;\"><span style=\"font-size: medium;\"><i>, di origine vegetale in forma inorganica.<\/i><\/span><\/span><\/span><\/p>\n<p align=\"LEFT\"><span style=\"color: #111111;\"><span style=\"font-family: Arial, sans-serif;\"><span style=\"font-size: medium;\"><i>La differenza tra questi due tipi di ferro \u00e8 nel diverso meccanismo con cui viene assimilato: il ferro\u00a0<\/i><\/span><\/span><\/span><em><span style=\"color: #111111;\"><span style=\"font-family: Arial, sans-serif;\"><span style=\"font-size: medium;\"><i>eme<\/i><\/span><\/span><\/span><\/em><span style=\"color: #111111;\"><span style=\"font-family: Arial, sans-serif;\"><span style=\"font-size: medium;\">\u00a0<\/span><\/span><\/span><span style=\"color: #111111;\"><span style=\"font-family: Arial, sans-serif;\"><span style=\"font-size: medium;\"><i>\u00e8 assorbito da siti altamente specifici presenti nella mucosa intestinale e non \u00e8 influenzato dalla presenza di sostanze che ne diminuiscono (inibitori) o aumentano (promotori) l&#8217;assimilazione; per il ferro\u00a0<\/i><\/span><\/span><\/span><em><span style=\"color: #111111;\"><span style=\"font-family: Arial, sans-serif;\"><span style=\"font-size: medium;\"><i>non-eme<\/i><\/span><\/span><\/span><\/em><span style=\"color: #111111;\"><span style=\"font-family: Arial, sans-serif;\"><span style=\"font-size: medium;\">\u00a0<\/span><\/span><\/span><span style=\"color: #111111;\"><span style=\"font-family: Arial, sans-serif;\"><span style=\"font-size: medium;\"><i>non ci sono meccanismi specifici, l&#8217;assorbimento \u00e8 variabile ed \u00e8 influenzato dalla presenza di inibitori o promotori&#8217;.<\/i><\/span><\/span><\/span><\/p>\n<\/li>\n<\/ul>\n<h4 align=\"LEFT\"><span style=\"color: #111111;\"><span style=\"font-family: Arial, sans-serif;\"><span style=\"font-size: medium;\"><b>Ferro, in quali alimenti si trova?<\/b><\/span><\/span><\/span><\/h4>\n<p align=\"LEFT\"><span style=\"color: #111111;\"><span style=\"font-family: Arial, sans-serif;\"><span style=\"font-size: medium;\"><b>Tra gli alimenti di origine animale<\/b><\/span><\/span><\/span><span style=\"color: #111111;\"><span style=\"font-family: Arial, sans-serif;\"><span style=\"font-size: medium;\">, le maggiori quantit\u00e0 di ferro in forma\u00a0eme\u00a0si trovano in:<\/span><\/span><\/span><\/p>\n<p align=\"LEFT\"><span style=\"color: #111111;\"><span style=\"font-family: Arial, sans-serif;\"><span style=\"font-size: medium;\">&#8211; fegato (18 mg per 100 g quello suino, 12,6 l\u2019ovino,\u00a08,8 \u00a0il\u00a0bovino),<\/span><\/span><\/span><\/p>\n<p align=\"LEFT\"><span style=\"color: #111111;\"><span style=\"font-family: Arial, sans-serif;\"><span style=\"font-size: medium;\">&#8211; pesce\u00a0(dai\u00a014,4 mg della\u00a0corvina ai 5,8 delle cozze),<\/span><\/span><\/span><\/p>\n<p align=\"LEFT\"><span style=\"color: #111111;\"><span style=\"font-family: Arial, sans-serif;\"><span style=\"font-size: medium;\">&#8211; carni bovine (1,9 mg per 100 g nel filetto, per esempio), suine (1,2 mg in 100 g di bistecca, per esempio) e di altre specie (1,7 mg il\u00a0fuso di tacchino senza pelle,\u00a01,4 il\u00a0pollo),<\/span><\/span><\/span><\/p>\n<p align=\"LEFT\"><span style=\"color: #111111;\"><span style=\"font-family: Arial, sans-serif;\"><span style=\"font-size: medium;\">&#8211; tuorlo d&#8217;uovo\u00a0(4,9 mg).<\/span><\/span><\/span><\/p>\n<p align=\"LEFT\"><span style=\"color: #111111;\"><span style=\"font-family: Arial, sans-serif;\"><span style=\"font-size: medium;\"><b>Nei cibi di origine vegetale<\/b>, i tenori pi\u00f9 elevati di ferro (non-eme) sono invece offerti, tra gli altri, da:<\/span><\/span><\/span><\/p>\n<p align=\"LEFT\"><span style=\"color: #111111;\"><span style=\"font-family: Arial, sans-serif;\"><span style=\"font-size: medium;\">&#8211; insalate fresche (radicchio verde 7,8 mg per 100 g, rughetta 5,2),\u00a0<\/span><\/span><\/span><\/p>\n<p align=\"LEFT\"><span style=\"color: #111111;\"><span style=\"font-family: Arial, sans-serif;\"><span style=\"font-size: medium;\">&#8211; \u00a0frutta secca e\u00a0semi oleaginosi\u00a0(5,3 mg i semi di girasole e le\u00a0albicocche disidratate,\u00a02,6 le\u00a0noci)<\/span><\/span><\/span><\/p>\n<p align=\"LEFT\"><span style=\"color: #111111;\"><span style=\"font-family: Arial, sans-serif;\"><span style=\"font-size: medium;\">&#8211; farina di soia\u00a0(6,9 mg),<\/span><\/span><\/span><\/p>\n<p align=\"LEFT\"><span style=\"color: #111111;\"><span style=\"font-family: Arial, sans-serif;\"><span style=\"font-size: medium;\">&#8211; <a href=\"https:\/\/www.greatitalianfoodtrade.it\/cioccolato\/cioccolato-fondente\">cioccolato fondente<\/a>\u00a0(5 mg),<\/span><\/span><\/span><\/p>\n<p align=\"LEFT\"><span style=\"color: #111111;\"><span style=\"font-family: Arial, sans-serif;\"><span style=\"font-size: medium;\">&#8211; legumi\u00a0(fagioli crudi 8 mg, bolliti 2 mg),<\/span><\/span><\/span><\/p>\n<p align=\"LEFT\"><span style=\"color: #111111;\"><span style=\"font-family: Arial, sans-serif;\"><span style=\"font-size: medium;\">&#8211; cereali integrali (riso integrale crudo 1,6 mg, bollito 0,5 mg).<\/span><\/span><\/span><\/p>\n<p align=\"LEFT\"><span style=\"color: #111111;\"><span style=\"font-family: Arial, sans-serif;\"><span style=\"font-size: medium;\"><b>Il tenore di ferro<\/b><\/span><\/span><\/span><span style=\"color: #111111;\"><span style=\"font-family: Arial, sans-serif;\"><span style=\"font-size: medium;\">\u00a0negli alimenti, crudi e cotti, si pu\u00f2 verificare consultando le <a href=\"https:\/\/www.crea.gov.it\/-\/tabella-di-composizione-degli-alimenti\" target=\"_blank\" rel=\"noopener\">Tabelle di composizione degli alimenti del CREA<\/a>.<\/span><\/span><\/span><\/p>\n<h4 align=\"LEFT\"><span style=\"color: #111111;\"><span style=\"font-family: Arial, sans-serif;\"><span style=\"font-size: medium;\"><b>Ferro da vegetali, come favorire l\u2019assorbimento<\/b><\/span><\/span><\/span><\/h4>\n<p align=\"LEFT\"><span style=\"color: #111111;\"><span style=\"font-family: Arial, sans-serif;\"><span style=\"font-size: medium;\"><b>I\u00a0<\/b><b>vegetariani\u00a0e i\u00a0vegani<\/b><b>\u00a0<\/b>soprattutto &#8211;\u00a0avendo escluso dalla propria dieta le fonti animali di ferro (eme) &#8211; devono fare attenzione alle combinazioni alimentari seguite, in modo da favorire l\u2019assorbimento del ferro (non eme) contenuto nei vegetali. Alcune brevi raccomandazioni a seguire.<\/span><\/span><\/span><\/p>\n<p align=\"LEFT\"><span style=\"color: #111111;\"><span style=\"font-family: Arial, sans-serif;\"><span style=\"font-size: medium;\"><b>Limoni e <a href=\"https:\/\/www.greatitalianfoodtrade.it\/frutta\/agrumi\/arance\/tarocco-arance-e-salute\">agrumi<\/a><\/b><\/span><\/span><\/span><span style=\"color: #111111;\"><span style=\"font-family: Arial, sans-serif;\"><span style=\"font-size: medium;\">\u00a0&#8211;\u00a0e pi\u00f9 in generale, le fonti di vitamina C &#8211; favoriscono l&#8217;assorbimento del ferro da parte dell\u2019organismo.<\/span><\/span><\/span><\/p>\n<p align=\"LEFT\"><span style=\"color: #111111;\"><span style=\"font-family: Arial, sans-serif;\"><span style=\"font-size: medium;\"><b>L&#8217;assorbimento del ferro<\/b>\u00a0(non-eme) presente negli alimenti vegetali \u00e8 influenzato\u00a0\u00a0negativamente, viceversa,\u00a0dai seguenti fattori:<\/span><\/span><\/span><\/p>\n<p align=\"LEFT\"><span style=\"color: #111111;\"><span style=\"font-family: Arial, sans-serif;\"><span style=\"font-size: medium;\">&#8211;\u00a0consumo nello stesso pasto di cibi che contengono calcio (es. latticini) e tannini (t\u00e8 e caff\u00e8),<\/span><\/span><\/span><\/p>\n<p align=\"LEFT\"><span style=\"color: #111111;\"><span style=\"font-family: Arial, sans-serif;\"><span style=\"font-size: medium;\">&#8211; presenza di fitati\u00a0(naturalmente presenti nei cereali e legumi), che possono venire neutralizzati con un prolungato ammollo in acqua tiepida con mezzo limone.<\/span><\/span><\/span><\/p>\n<h4 align=\"LEFT\"><span style=\"color: #111111;\"><span style=\"font-family: Arial, sans-serif;\"><span style=\"font-size: medium;\"><b>Ferro, quali benefici per la salute?<\/b><\/span><\/span><\/span><\/h4>\n<p align=\"JUSTIFY\"><span style=\"color: #111111;\"><span style=\"font-family: Arial, sans-serif;\"><span style=\"font-size: medium;\"><b>L\u2019EFSA (<\/b><i><b>European Food Safety Authority<\/b><\/i><b>)\u00a0<\/b>ha validato la fondatezza scientifica di una serie di\u00a0benefici per la salute\u00a0associati all\u2019apporto di ferro nella dieta. La Commissione europea ha perci\u00f2 autorizzato l\u2019impiego di numerosi \u2018<i>health claims<\/i>\u2019 sui prodotti che costituiscono \u2018fonte di ferro\u2019. Vale a dire, alimenti solidi che ne contengano 2,1 mg per 100 g (o\u00a0per porzione, se l\u2019imballaggio contiene una sola porzione), o la met\u00e0 in caso\u00a0di bevande. (1)\u00a0<\/span><\/span><\/span><\/p>\n<p align=\"JUSTIFY\"><span style=\"color: #111111;\"><span style=\"font-family: Arial, sans-serif;\"><span style=\"font-size: medium;\"><b>Il ferro\u00a0contribuisce\u00a0<\/b>in particolare\u00a0alle seguenti funzioni fisiologiche dell\u2019organismo umano:<\/span><\/span><\/span><\/p>\n<p align=\"JUSTIFY\"><span style=\"color: #111111;\"><span style=\"font-family: Arial, sans-serif;\"><span style=\"font-size: medium;\">&#8211; funzione cognitiva,<\/span><\/span><\/span><\/p>\n<p align=\"JUSTIFY\"><span style=\"color: #111111;\"><span style=\"font-family: Arial, sans-serif;\"><span style=\"font-size: medium;\">&#8211;\u00a0metabolismo energetico,<\/span><\/span><\/span><\/p>\n<p align=\"JUSTIFY\"><span style=\"color: #111111;\"><span style=\"font-family: Arial, sans-serif;\"><span style=\"font-size: medium;\">&#8211;\u00a0formazione dei globuli rossi e dell\u2019emoglobina,<\/span><\/span><\/span><\/p>\n<p align=\"JUSTIFY\"><span style=\"color: #111111;\"><span style=\"font-family: Arial, sans-serif;\"><span style=\"font-size: medium;\">&#8211;\u00a0trasporto di ossigeno nell\u2019organismo,<\/span><\/span><\/span><\/p>\n<p align=\"JUSTIFY\"><span style=\"color: #111111;\"><span style=\"font-family: Arial, sans-serif;\"><span style=\"font-size: medium;\">&#8211;\u00a0funzionamento del\u00a0sistema immunitario,<\/span><\/span><\/span><\/p>\n<p align=\"JUSTIFY\"><span style=\"color: #111111;\"><span style=\"font-family: Arial, sans-serif;\"><span style=\"font-size: medium;\">&#8211;\u00a0riduzione della stanchezza e dell\u2019affaticamento,<\/span><\/span><\/span><\/p>\n<p align=\"JUSTIFY\"><span style=\"color: #111111;\"><span style=\"font-family: Arial, sans-serif;\"><span style=\"font-size: medium;\">&#8211; il ferro\u00a0interviene nel processo di divisione delle cellule. (2)<\/span><\/span><\/span><\/p>\n<p><span style=\"color: #111111;\"><span style=\"font-family: Arial, sans-serif;\"><span style=\"font-size: medium;\"><i>Marta Strinati e Dario Dongo<\/i><\/span><\/span><\/span><\/p>\n<p><span style=\"color: #111111;\"><span style=\"font-family: Arial, sans-serif;\"><span style=\"font-size: medium;\"><b>Note<\/b><\/span><\/span><\/span><\/p>\n<p><span style=\"color: #111111;\"><span style=\"font-family: Arial, sans-serif;\"><span style=\"font-size: medium;\">(1) V.\u00a0reg. CE 1924\/06\u00a0(\u2018<i>Nutrition &amp; Health Claims Regulation<\/i>\u2019). Ai fini della definizione ,\u00a0reg. UE 1169\/11\u00a0(\u2018<i>Food Information Regulation<\/i>\u2019), Allegato XIII, Parte A, punti 1 e 2<\/span><\/span><\/span><\/p>\n<p><span style=\"color: #111111;\"><span style=\"font-family: Arial, sans-serif;\"><span style=\"font-size: medium;\">(2) Cfr.\u00a0<\/span><\/span><\/span><span style=\"color: #111111;\"><span style=\"font-family: Arial, sans-serif;\"><span style=\"font-size: medium;\">reg. UE 432\/12<\/span><\/span><\/span><span style=\"color: #111111;\"><span style=\"font-family: Arial, sans-serif;\"><span style=\"font-size: medium;\">, testo consolidato al 2.8.17 su\u00a0<a href=\"https:\/\/eur-lex.europa.eu\/legal-content\/IT\/TXT\/?qid=1547915547678&amp;uri=CELEX%3A02012R0432-20170822\" target=\"_blank\" rel=\"noopener\">https:\/\/eur-lex.europa.eu\/legal-content\/IT\/TXT\/?qid=1547915547678&amp;uri=CELEX%3A02012R0432-20170822<\/a><\/span><\/span><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Il 17.1.19 \u2018Popeye\u00a0the Sailorman\u2019\u00a0ha spento la 90a candelina, grazie all\u2019arte del fumetto di\u00a0Elzie Crisler Segar. Il quale ha convinto diverse generazioni che il ferro contenuto negli spinaci in scatola fosse utile a trasportare ossigeno ai muscoli di\u00a0\u2018Braccio di Ferro\u2019. Ma non \u00e8 proprio cos\u00ec. Ecco invece l\u2019ABC dei cibi dove si trova il prezioso minerale, [&hellip;]<\/p>\n","protected":false},"author":77,"featured_media":37235,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1991],"tags":[2232,2233,393,788,2161,2234,2235],"class_list":{"0":"post-37234","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-consumatori-e-salute","8":"tag-ferro","9":"tag-popeye","10":"tag-reg-ce-192406","11":"tag-reg-ue-116911","12":"tag-reg-ue-43212","13":"tag-vegani","14":"tag-vegetariani"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Popeye, 90 anni di spinaci. 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