A, B, C: Vitamins that will help survive the winter
In winter, we often get sick, get irritated by little things and notice pimples on our face. We are habitually blamed for everything in the cold. But most of the seasonal ailments are due to a lack of vitamins.
You can partially solve the problem by swallowing a pharmacy pill; however, living vitamins are more useful and pleasant. The only question is, where to find the necessary useful substances, when the summer cottages are covered with snow?
Thanks to the developed greenhouse system, even in the most severe frost you can pamper yourself with fresh herbs: on the market, there are always herbs and leaf salads of several varieties – cut or in nutritious ground.
Parsley is one of the most valuable representatives of greenery in our band: vitamin C in it longer, than in citrus, – a total of 50 grams of parsley provide a daily rate of an adult. Also in this herb contain vitamins B1, B2, K, PP and mineral substances – iron, potassium, magnesium, calcium and phosphorus.
Leaf salad is the leader in the amount of vitamin E. It is also rich in vitamins of group B, C, magnesium, calcium, phosphorus and iodine.
A green onion – in the first place among the greens for the content of zinc. It contains vitamins C and pro-vitamin A, as well as stalks of onions – these are sources of vitamin r.
Prepare without harm
Few know about the existence of dishes and products, the preparation of which not only does not reduce the number of useful substances, but also, on the contrary, multiplies them.
Thus, for example, during fermentation in sauerkraut formed probiotics, and vitamins C and E it is almost 20 times greater, than in fresh cabbages.
Tomato paste during cooking turns into the main source of a powerful natural antioxidant lycopene, which helps reduce the risk of cancer. The fact is that for its production of tomatoes evaporate excess moisture, and when heated, the substance contained in the vegetable is concentrated and becomes easily digestible. This antioxidant is contained only in natural ketchup – for example, in Heinz, for the production of which only tomatoes, natural vinegar and spices are used.
Imported and seasonal
Thanks to the modern delivery system, a lot of fresh fruits and vegetables from other continents are present in the assortment of stores all year round.
In particular, a persimmon, gives the body much needed to maintain the forces of beta-carotene, vitamins C, PP, iodine, iron, magnesium and potassium.
A garnet enriches the diet with vitamins B, C and P, iodine, silicon, iron, potassium and calcium.
Kiwi altogether, called “vitamin bobmoy”: it is present in almost the entire palette of nutrients – beta-carotene, potassium, magnesium, calcium, phosphorus, iron, vitamins C, A, E, B1, B2, B3, B6, PP, and also flavonoids, pectins, folic acid.
In bananas, too, contains a large amount of potassium, vitamins C, E and B6. Richer in potassium, than bananas, only avocado. Furthermore, in this fruit – more vitamin E, than olive oil, and vitamin F, than fish oil.
Meanwhile, a relative of cabbage – kohlrabi – because of the high content of vitamin C is called “lemon from the garden.” It is also useful due to vitamins B9, B1, B2, A, PP, E, potassium, calcium, magnesium, sodium and phosphorus.
Spirit of the Fatherland
If you are not accustomed to the exotic, then turn their attention to those domestic vegetables, which, when properly stored do not lose the beneficial properties for a long time.
For example, the usual white cabbage, having lost about 30 percent of vitamin C during the winter, saves enough to ensure a daily rate and is suitable for salads.
Another well of useful substances – pumpkin: it contains rare vitamin T, a lot of iron, there are vitamins of group B, A, C, E, P, D and P.
The method of shock or instant freezing, used in industry, allows you to save in vegetables, fruits and berries most of the useful ingredients for many months.
Since the heat treatment reduces the amount of vitamins, it is not recommended to add frozen fruits to dishes that require prolonged cooking. So, it is desirable to lightly fry the vegetables lightly in vegetable oil, and the berries to eat raw (giving them a natural defrost before that) or, if it is not sweet sweet cranberries and cranberries, knead and add to the mores.
Correctly, dried and properly stored berries and fruits are a source of vitamins and minerals. Dried apricots – a storehouse of magnesium, potassium, phosphorus and iron, it has vitamins A, C, PP and group B.
Prunes contain potassium, phosphorus, calcium, magnesium, iron and sodium.
Dates will help to fill the lack of vitamins B5, B1, A, C, B2 and B6, copper, iron, magnesium, zinc, manganese, potassium, calcium, phosphorus, sodium.
A raisin is rich in potassium and vitamins of group B, contains sodium, magnesium, calcium, iron, phosphorus.