Seasonal basket with fruits, herbs and vegetables.
What healthy foods should be included in the diet?
Anastasia Chaikina, an expert on the online version of TutNews, is a built-in nutritionist.
The principle of seasonality is one of the basic principles of a rational and balanced diet. Nutriciology – the science of nutrition, is the choice of exactly local products, that is, grown in the place where a person lives, as well as seasonally – grown in a particular season.
This does not mean that you can no longer eat avocados or bananas. The most important thing is to diet for 70-80% of seasonal and local products.
Well, what kind of fruits and vegetables should we choose in April.
Seasonal grasses: chives, leeks, parsley, lettuce, spinach, wild garlic.
Greens are the perfect tool for combating spring beriberi. As part of the amino acids that neutralize the action of carcinogens, antioxidants, chlorophyll, which actively participates in metabolism and favorably affects the fight against iron deficiency, herbicides that protect the body from pathogenic microorganisms.
So, spring onion – an ideal product for the prevention of colds and viral diseases, improves appetite, stimulates the secretion of gastric fluid, which is now the most relevant against the background of overall stress.
Leek – source of vitamin C and potassium. It has a stimulating effect on digestion, improving the digestion of food. It has laxative, choleretic and diuretic properties. Helps fight hypovitaminosis, respiratory, cold and viral diseases, eliminates chronic inflammation. Due to its iron content, it stimulates the synthesis of hemoglobin and prevents the development of iron deficiency anemia.
Parsley is the champion in the content of vitamin C and calcium. Promotes hematopoiesis, has choleretic and antiseptic action. It has a beneficial effect on the detoxification system.
Salad with leaves rich in folic acid (vitamin B9), which regulates metabolism, as well as the function of the nervous and circulatory systems.
Spinach is a pioneer in protein content, perfectly fights anemia, improves the absorption of vitamin D, as it contains calcium.
Cheremsha contains a large amount of manganese, magnesium, iron, vitamins C, A, calcium, iodine, zinc, selenium and sulfur. An excellent tool for regulating blood cholesterol, blood pressure and preventing cardiovascular disease. In addition, due to the content of alline and allicin, wild garlic protects blood vessels from the formation of blood clots.
It is important to keep in mind that to get all the beneficial properties from the herbs, it is necessary to soak it in water with lemon juice, pink Himalayan salt or a few drops of natural apple cider vinegar before use. Thus, we ensure the neutralization of green from toxins and pathogenic microorganisms.
A convenient option for getting fiber is to make green smoothies. Thus, in one glass we can combine more greens than what we usually eat.
Season’s vegetables: cauliflower, carrots, beets, asparagus, radishes.
Cauliflower – belongs to the order of crucifers and as they all contain a substance – indole-3-carbinol, which relieves inflammation, ensures the repair of liver cells, reduces the occurrence of fatty liver and normalizes fat metabolism. In addition, this substance normalizes sex hormones and helps remove processed toxic estrogen from the body.
Carrot – Everyone knows about the beta-carotene (provitamin A) content in this vegetable. However, not every organism is capable of converting beta-carotene to vitamin A. This is verified through genetic research. However, for the most part, carrots should be included in the diet, as they have other beneficial properties. Carrots are a source of vitamins B, C and E and are an excellent antioxidant. In the spring, it is ideal to prepare freshly squeezed carrot juice, which, in turn, can reduce the increased acidity of the stomach and relieve the unpleasant heartburn. It works extremely well with anemia. Regular consumption of carrot juice in spring and summer contributes to the perfect bronze tan.
Beetroot – Hepatoprotective product. The fiber and organic acids in beets stimulate the secretion of gastric fluid, which favorably affects the absorption of protein, iron and B vitamins from food, as well as the normal digestion of food in general. In addition, beetroot enhances intestinal motility, helps eliminate toxins from the body and normalizes blood cholesterol.
Asparagus – a source of large amounts of dietary fiber and saponins, substances that stimulate intestinal motility, as well as the secretion of digestive fluids. It is an excellent medicine for the prevention of constipation.
Radish – belongs to the group of products with bitter taste. Ideally, the bitterness should be left at the end of the meal, since due to the bitter taste, the flow of bile is improved and the food is better digested. In addition, bitterness favorably affects the condition of the microflora of the oral cavity.
And here SEASON FRUITSusually imported. So in April you can buy avocados, pineapples or oranges.
Avocado – natural source of glutathione – an enzyme necessary for the detoxification process. It is also a liver protection product. In addition, it is a source of polyunsaturated fatty acids and stimulates the normal outflow of bile. Prevents the formation of gallstones and lowers blood cholesterol.
A pineapple – a source of plant digestive enzyme – bromelain, which is ideal for digestion of food and improves the function of the pancreas.
Orange – everyone knows the beneficial properties of citrus fruits, due to their content of vitamin C. And even if an orange can not be compared in terms of content of this vitamin with peppers or roses, it is also worth adding to the diet. Firstly, for variety, and secondly, for a more brilliant taste card. However, it is worth noting that citrus fruits are contraindicated in gastritis and mucosal lesions. Therefore, ideally, do not consume this fruit on an empty stomach.
So, we have put together a complete basket of vegetables and fruits for April and early May. By eating all of these foods and eating as much variety as possible, we provide ourselves with all the necessary vitamins and minerals from food.
Author: Daria Vaseko