What foods contain the most vitamins
It’s still autumn on the calendar, and it’s almost winter outside the window. And the most unpleasant thing is a pandemic. The main health issue is immunity and vitamins that support it. Where they are worth looking for, and where they are not, by definition, the editors of Wday.ru have chosen both the most useful seasonal products and those that it is better to refuse for now.
Persimmon has a good effect on digestion, and therefore on immunity. It contains a lot of vitamin C and fiber. In addition, persimmon is rich in pectin, iodine, various vitamins and minerals we need, it is able to burn fat, protects against strokes, heart attacks and oncology. Ideally, two fruits a day should be eaten during the season.
Sauerkraut is a fermented product and is much healthier than stewed cabbage. A lot of useful substances are stored in sauerkraut: 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 help our digestion.
Red beets are rich in 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 to cope with inflammation and protect itself from infections. Beets are most beneficial when eaten raw or cooked.
Dried greens are just as healthy as fresh ones. Essential oils and essential trace elements are preserved in it. So we intensively season the borsch with dried parsley and brew herbal teas.
Greenhouse vegetables, fruits and greens, of course, are inferior to ground vegetables in terms of the content of nutrients, but in winter they should not be abandoned. Add them to your diet to your native vegetables: carrots, beets, radishes, onions, etc. Keep in mind that the more varied and brighter your diet at any time of the year, the better for your health. After all, each color is a specific set of elements with a powerful antioxidant effect; do not cheat 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 intake of the vitamin, thereby helping to increase immunity, have a beneficial effect on the skin and normalize blood pressure.
Frozen berries – strawberries, cherries, currants – remain an excellent source of vitamins and minerals. Defrost them, eat them with yogurt and cottage cheese, make fruit jellies 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 assimilation of this very ascorbic acid. So in the matter of increasing the immunity of cranberries on our winter table, there are practically 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 toxins and salts of heavy metals from the body.
Overseas fruits are no less useful than domestic ones. Do not be afraid of the inability of our “Russian” organism to them. Nutritionists have long dispelled this myth: potatoes brought to Russia in the 300th century can be considered as exotic for us as mango or papaya. After all, XNUMX years on the scale of evolution is not a period.
We especially recommend paying attention to kiwi, in which the amount of ascorbic acid is off scale (even more than in cranberries!), And to avocado – a valuable source of unsaturated fatty acids.
Avoid eating potato dishes. By the end of winter, not a trace remains of the benefits that were in young potatoes. One starch. Therefore, it is now more useful to replace potatoes with a side dish of other vegetables. For example, Chinese cabbage, broccoli, and spinach.
Homemade products – pickles, preserves, marinades and compotes – are also poor in vitamins. So it’s better not to get too carried away with pickled tomatoes and cucumbers.
And finally, the recommendation of the World Health Organization (WHO): a day you need to eat at least five servings of vegetables and fruits (each – 100 grams).
“People who do not know 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 strong immunity, all components are important: from a healthy lifestyle and proper nutrition to timely visits to the doctor. The micronutrients and macronutrients that we get from food are the very building blocks that lay the foundation of our health. And very often people do not imagine 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 be fatal 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 a variety of diets, do not get carried away with harmful foods and listen to your body. He will always give a bell if something is wrong! “