Rules of winter vitamins: which products are more useful
It's still autumn on the calendar, and it's almost winter outside the window. And, most unpleasant of all, a pandemic. The main issue of health is the immune system and the vitamins that support it. Where to look for them, and where they are not by definition-see the selection of both the most useful seasonal products, and those that are better to give up for now.
Persimmon has a good effect on digestion, and therefore on the immune system. It contains a lot of vitamin C and fiber.
In addition, persimmon is rich in pectin, iodine, various vitamins and trace elements that we need, it is able to burn fat, protects against strokes, heart attacks and oncology. Ideally, in the season, you need to eat two fruits a day.
Sauerkraut is a product of fermentation, and it is much more useful than stewed.
Sauerkraut preserves a lot of useful substances: vitamins C, K and group B (B1, B2, B3, B6, B12), as well as potassium, sodium, calcium, iron, phosphorus, sulfur, silicon, zinc, boron, copper. Among other things, during fermentation, cabbage is enriched with lactic and acetic organic acids, which contribute to our digestion.
Red beetroot contains a lot of vitamins A, C, E and group B and minerals — potassium, manganese, magnesium, iodine, iron and zinc. And also-dietary fiber and fiber.
Beetroot helps the body cope with inflammatory processes and protect itself from infections. Beetroot will bring the greatest benefit if it is consumed raw or boiled.
Dried greens are just as useful as fresh ones. It preserves essential oils and essential trace elements.
So we strongly season the borscht with dried parsley and brew herbal teas.
Greenhouse vegetables, fruits and greens, of course, are inferior to ground ones in terms of the content of useful substances, but in winter you should not give them up.
Add them to your diet to your native vegetables: carrots, beets, radishes, onions, etc.Keep in mind that the more diverse and brighter your diet is at any time of the year, the better for your health. After all, each color is a certain set of elements with a powerful antioxidant effect; you should not deprive yourself.
The problem of lack of sun in winter, and with it vitamin D, can be solved with the help of nutrition: include caviar, eggs, butter, cheese, milk, egg yolk, fish, cod liver in your diet.
These products will help to replenish the daily norm of vitamin, thereby contributing to increased immunity, having a beneficial effect on the skin and normalizing blood pressure.
Frozen berries-strawberries, cherries, currants-remain an excellent source of vitamins and trace elements.
Defrost them, eat them with yogurt and cottage cheese, prepare fruit jelly and smoothies. Such summer preparations are much more useful than canned compote.
Another winter source of vitamins is cranberries. In addition to a large amount of vitamin C, this berry contains a rather rare vitamin PP, which just contributes to the absorption of this very ascorbic acid.
So in the matter of increasing immunity, cranberries on our winter table have almost no equal. In addition, it contains boron, iron, iodine, potassium, magnesium, manganese, silver and phosphorus. This berry is known for its strong antioxidant properties. And cranberry juice tones up and removes slags and heavy metal salts from the body.
Overseas fruits are no less useful than domestic ones. Do not be afraid of the inability of our "Russian" body to them.
Nutritionists have long dispelled this myth: potatoes, imported to Russia in the XVII century, can be considered for us the same exotic fruit as mango or papaya. After all, 300 years is not a long time on the scale of evolution.
We especially recommend paying attention to kiwi, in which the amount of ascorbic acid is off the scale (even more than in cranberries!), and avocado — a valuable source of unsaturated fatty acids.
Do not lean on potato dishes. By the end of winter, there is no trace of the benefits that were in the new potatoes. One starch.
Therefore, it is now more useful to replace potatoes with a side dish of other vegetables. For example, Peking cabbage, broccoli and spinach.
Homemade preparations — pickles, jams, marinades and compotes-are also poor in vitamins. So it's better not to get too carried away with salted tomatoes and cucumbers.
And finally, the recommendation of the World Health Organization (WHO): you need to eat at least five servings of vegetables and fruits a day (each-100 grams).
The general practitioner Maria Dats recommends:
Ignorant people are sure that it is enough to periodically drink a course of vitamins, and everything will be fine. But in fact, in the fight for a strong immune system, all components are important: from a healthy lifestyle and proper nutrition to timely visits to the doctor. The micro-and macronutrients that we get from food are the very bricks that lay the foundation of our health.
And very often people have no idea how this or that product affects our body. No wonder they say that everything is good in moderation. After all, they still remember that even water can lead to a fatal outcome if its content in the body is in excess.
The main rule of a healthy diet is to maintain a balance of proteins, fats and carbohydrates, monitor the variety of the diet, do not get carried away with harmful products and listen to your body. He will always give a call if something is wrong!