Radish. This root is necessary to maintain normal immunity, and is rich in vitamin C. Vitamin C helps the skin stay elastic and eat better, and in winter it will come in handy. Plus the radish, it's his color. Nutritionists say that bright colors on a plate, help fight depression and with a bad mood, help to avoid increasing appetite. In any vegetable dish other than taste, it adds a pleasant little bitter "zest". Radish is especially good in salads with salt and dressing from sour cream.
Green pea. We take it as an additive to a salad or as a snack, and Americans traditionally use peas as a side dish. And that's right, it contains a lot of vitamins C, E, K, the last of vitamins, is needed for bone health and for normal hematopoiesis. Peas are rich in potassium, phosphorus, iron, removes excess fluid from the body, and due to the fact that they contain fiber, quickly leads to satiety.
Courgettes. In a dose of zucchini weighing 200 grams contains a daily dose of vitamins C, K, a lot of fiber. It removes the metabolic products from our body and poisons. Zucchini favorably affects the skin condition and is a good diuretic. This is an ideal product for diets, it contains about 20 kilocalories in 100 grams, while cooking it is possible to add to it vegetables, sour cream, batter, vegetable oil. Try to fry zucchini in oil, we will get a tasty combination of lots of protein and a tasty combination of vitamins.
White cabbage. It does not have much vitamin C, much more in the same broccoli, but a lot of fiber. Therefore, cabbage is called a product with a negative caloric content, for processing, the body spends more energy than it receives when consumed. But the culinary value of cabbage is indescribable. The juiciness of cabbage and bright taste allow using it for cutlets, casseroles, saltwort, stew, for soups, salads and especially with sour cream. Fresh cabbage, requires small shredding, and in a stewed or steamed form it is good to use it and whole leaves.
Rhubarb. On our tables gets infrequently, well tolerates the harsh climate of Russian winters. Rhubarb is used for feed, although it has a soft structure, the stems of the plant are no stiffer than the cabbage "veins" and have a pleasant, sourish taste. The plus is that it has a lot of calcium for bones, nails and healthy teeth, and also vitamin C, which we need in winter. It is best to use rhubarb with honey or sugar, you can add nuts, sour cream to slightly flatten the acid. Reddish stems can be chewed and that's what you like.
Artichoke. All year round canned artichokes are available, and fresh and early spring, you can buy them at the end of autumn and early winter. The plant has a very bizarre appearance, it looks like a big green cone. By its appearance, it can scare off novice cooks, but there is nothing terrible in it. The entire artichoke is easy to weld, leaflets can be consumed without additives. Artichokes can be added to casseroles, soups, to a fry from a bird, to a vegetable-rice stew. Thus, meals can be enriched with folic acid and vitamin C.
Cranberry. This unpretentious red berry is available for purchase at any time of the year, it can be bought in fresh, frozen and canned form, and in any form it can be prepared. It is added to salads to white cabbage or sea kale, make pastries, meat dishes, casseroles, make compotes and sauces. But the best option is, there is its raw, because it retains all the useful substances that prevent the development of infections and irritations, increase the level of "good cholesterol". An easy recipe for cranberries will be: a mixture with soft cottage cheese, sugar and fresh berries. It's just a delusion.
Persimmon. Persimmon combines rich fruit sweetness and the benefits of the best vegetables. In addition to fiber and vitamin C, it has a lot of magnesium and potassium, which are useful for the heart, lycopene, which is considered a natural fighter against cancer and carotene for the eyes. There is it can be just like that, and in the composition of sweet pastries and compotes, other snacks, as a fruit dressing for meat stew and for green salads, for this persimmon is kneaded to mashed potatoes.
Milk shakes with persimmon are the most interesting, for this purpose we combine the fruit, peeled from the bones and peel, in the combine, we add 2 tablespoons of milk and 2 tablespoons of ice cream and get a healthy and sweet drink. Know that only with milk the body will be able to fully absorb the carotene, which is contained in the persimmon.
Chestnuts. These nuts appear very briefly in the food markets, and as a rule, they can be bought only from October to December, do not miss your chance. Chestnuts contain a lot of protein and, most importantly, fatty acids, which help the cardiovascular system and normal brain function. As some studies have shown, the increased consumption of such substances, adjusts the whole nervous system of a person and improves the thought process. And then, the taste of the chestnuts is simply wonderful, slightly oily and sweetish. It has no cloying taste, so these nuts are good for meat stew and salads, and even just as snacks.
Red oranges. Red oranges, as well as any citrus, can boast of sour or sweetish taste and a rich supply of vitamin C. Only bright red color distinguishes them from ordinary oranges, besides it's nice if you add a little fresh juice and orange slices to fish, meat dishes, any vegetable salads, slices can be put on a plate of meat. Such decoration of the dish on the festive table, will be very handy, and it will look nice.
Spinach. Spinach contains iron and vitamins A, C, which are antioxidants. Spinach contains vitamin E, which cleanses the arteries, and vitamin B12 strengthens the body's immune system. The latest study confirmed that spinach protects against cancers and from a heart attack, and it is advised to consume 2 or 3 servings of spinach every day.
Bow. Onions were grown 4 thousand years ago and were considered a substance from cancer. By his qualities, he can provide assistance in the prevention of thrombosis. Reduces "bad" cholesterol and increases the "good" that works well on the arteries. After cooking, the onions lose most of their qualities. It is advisable to use onions, adding it to salads and eating fresh.
Tomatoes. It is enough to eat 2 tomatoes a day to provide the body with vitamin C, and also half of vitamin A. It is useful to eat tomatoes to prevent cancer. Carotene, which is part of vitamin A, is contained in the skin of a tomato, and protects against lung cancer. Scientists have proved that whoever consumes tomatoes more than 14 times a month, reduces the possibility of developing cancer.
Garlic. Garlic has the same characteristics as the onion. It increases the body's immune defenses, lowers cholesterol, is rich in vitamin A, C. It protects against cancers, especially stomach cancer. When cooking, loses most of the nutrients, so it is better to eat garlic, freshly sprinkled on boiled vegetables and adding to salads.
Carrot. Carrots are rich in vitamin A. Every day you need to eat 1/3 carrots, to get the necessary amount of vitamin A. If you often eat carrots, it will help in the prevention of pancreatic cancer and heart attack. Carrots protect our body from free radicals.
What you need to eat and why
The basis of our diet is potassium. To achieve a mineral balance in the body, you need to reduce salt intake in your daily diet. The next step is to increase the intake of potassium. Rich sources of potassium are such cultivated plants as non-crushed grain, legumes, sprouted grains, fresh vegetables, fresh fruits, these products are the basis of our nutrition. And to achieve normal results, you need to eat these foods for food that are rich in potassium throughout the day.
Most of the vegetables and all fruits contain potassium in tens and hundreds of times more than sodium. Therefore, in our diet, each of us is important to increase these foods. Bananas, oranges have long been recognized sources of potassium. They need to be regularly included in your daily diet. Melon is an excellent source of potassium. You need to include a melon more often in your diet. For a change, you can cook it and drink juice. The flesh of the melon is very tender.
High content of potassium in watermelons. We need to eat them as much as possible, and use it for one hundred percent. You can make watermelon puree, juice, for this you just need to clean them from the crust.
A lot of potassium and protein is contained in legumes: it is common beans, lentils. From legumes - delicious and wonderful soups are obtained. In home-made soups you can increase the potassium content by adding a pumpkin, potatoes, trout or parsnip. For self-made sandwiches and salads, always add grated carrots, so you increase the potassium content in your diet.
The fruits of avocado contain a lot of potassium and serve as an excellent addition to sandwiches, different salads. Avocado contains high quality protein, important and essential fatty acids. When you drink fresh juices from fresh vegetables, in addition to enjoying you still supply the body with a lot of potassium. For example, one glass of fresh carrot juice contains about 800 mg of this substance. And if you mix several types of fruits in the mixer, you can prepare breakfast, which will be rich in potassium. This aromatic puree "potassium cocktail" will satisfy the needs of the organism in this element.
To keep the maximum amount of potassium in the products, you need to boil or cook them on steam in a minimum amount of water. Do not use potassium in the form of chemical compounds or dosage forms, this can lead to irritation of the digestive tract, and in large doses, it can be life threatening.
Vegetables and fruits
They contain a lot of potassium, dietary fiber and water. They are the main components in the fight against cellulite. Every day, you must necessarily eat vegetables 4 to 6 times, and at least 3 to 5 times to eat fruit. For example, 1 or 2 glasses of fresh vegetable or fruit juice, you can count for 1 or 2 vegetable salad. Best is only fresh vegetables and fruits. Fruits should be withered and dense. They should not be soft to the touch, not to be damaged. You need to buy as many fruits and vegetables as you can eat in the next day or two.
To preserve valuable nutrients, it is necessary to store products of vegetable origin in a dry, cool place. Do not cut vegetables and fruits, do not peel if you do not intend to eat them, at the moment. Never soak vegetables and fruits in water. They should be properly washed and cleaned under a stream of cold water from dirt.
Cook vegetables until they become soft, but do not allow fruits to lose their natural form. For vegetables, the best way to cook is to fry in oil with constant stirring or steaming. Fruits should be consumed only in raw form. We advise you to buy fruit during the season of their ripening. At this time they have taste and nutritional qualities. In the food should eat ripe fruit. Each meal should be accompanied by a snack from raw foods - to consume fresh fruit salads, fresh fruit, salads from fresh vegetables.
Now we know which vegetables and fruits are considered the most useful. Eating more different fruits and vegetables, you can enrich the body with useful vitamins and microelements and help the body in the prevention of various diseases, including cancer.