Changes in food processing techniques and natural agricultural resources have made us forget which vegetables belong to which season. Nowadays, we can always see every vegetable and fruit on the shelves and have easy access to it. Although this may seem like a stylish opportunity offered to us, many of you think that it is more than a cure; Odorless, tasteless fruits and vegetables, he is not even aware that he consumes too many hormones. Fruits and vegetables consumed out of season have lower nutritional value, are more expensive and tasteless. In each season, our body has different needs depending on the soil, weather and changing climatic conditions. For this reason, we need to consume what nature offers us in a timely manner.
I have compiled for you the fruits and vegetables that you will encounter on the counters that will protect you and strengthen your immune system, especially on these cold winter days...
Winter Vegetables from A to Z
Pumpkin:It is one of the best known sources of beta-carotene; It is an excellent food for both eye and brain health... When its effect on eye health due to the high dose of beta carotene it contains is combined with its protective effect against Alzheimer's disease, pumpkin becomes a miraculous food for those who work in front of the computer for a long time. Pumpkin, which is a good source of iron, potassium, sodium, phosphorus, calcium and magnesium, is good for constipation with its high fiber content. Studies have proven that frequent consumption has a protective effect against colon cancer.
Broccoli:It is rich in vitamins C and E, which are powerful antioxidants. Broccoli is also a great vegetable, especially for expectant mothers who are considering getting pregnant, with its high folate content. It protects against cancer; Studies have revealed that consumption of broccoli lowers the risk of developing colon and lung cancer.
It is very important to cook broccoli in a way that minimizes mineral loss. For this reason, it should be cooked less and the boiling water should not be spilled.
Brussels Sprouts:It is a member of the cruciferous family, including broccoli and sprouts; Since it is in the group of sulfur vegetables, it is a powerful cancer fighter. Despite its low calories, it is rich in fiber and many vitamins and minerals. just You can meet all your daily vitamin C needs by consuming 100 grams of brussels sprouts...
Carrot: It is an important source of vitamin A; 100 grams of carrots meet all our daily vitamin A needs. Carrots, which are rich in vitamin A, are very beneficial for the eyes and also prevent the formation of cataracts due to aging. It helps the liver to secrete bile and balance cholesterol. Carrots lower blood pressure with the high amount of potassium they contain. A study conducted by Harvard University showed that yellow and orange vegetables and fruits rich in beta-carotene strengthen sperm and positively affect male fertility (infertility) by increasing sperm quality.
Spinach: Other greens. Like leafy vegetables, it is rich in calcium, folic acid, iron, vitamins K and C, and fiber. Research shows that spinach reduces the decline in brain functions associated with aging and has a protective effect against cardiovascular diseases. Spinach increases the body's endurance and gives strength to the body. It relieves fatigue.
Pumpkin: It is the crown jewel of diet programs due to its high fiber and low calorie content; So much so that 100 grams of pumpkin is only 19 calories. Thanks to its high water and fiber content, it is a good alternative for those who have intestinal laziness and constipation problems. It also contains potassium, phosphorus, calcium, magnesium, sodium and iron.
Celery: It is very rich in antioxidants, which we call flavonoids. It is important in preventing cancer, controlling high blood pressure, and fatty liver. It is also a good sedative. 100 grams is only 16 calories.
Cabbage: Rich in calcium, copper, iron, potassium and vitamin C; It also contains sulfur. It is more beneficial to eat raw or drink water by squeezing. It cures anemia and is a diuretic. Soften the stomach and intestinal wounds. It relieves constipation. It lowers the amount of sugar in the blood. It protects body against cancer and diseases. It is good for jaundice and gallbladder diseases. It is useful in asthma. It is useful in rheumatism, sciatica, lumbago and abscess. It relieves hoarseness and increases appetite. However, caution should be exercised in the consumption of individuals with goiter. They should be rich.
Lettuce: Contains calcium, vitamins A, C, B, D, E. It is rich in vitamin K and chlorophyll; It is very effective in removing toxins from the body; Since its water content is around 95%, it is very low in calories. (100 grams of lettuce is approximately 15 calories) Lettuce should be consumed in a short time as it loses its nutritional value quickly; One should be especially careful not to get hit by metal.
Turnip: It is rich in calcium, iron and magnesium. It contains vitamins A, C and B. It strengthens bones and teeth. It is very healthy to eat it and consume its water to remove toxins from the body. It is beneficial for the stomach and liver.
Radish:It is rich in flavonoids, known as antioxidants. It does not fluctuate blood sugar with its low glycemic index and high fiber content; It is a vegetable that diabetics can easily consume. Since it has high fiber content and contains phytosterols, it has a blood cholesterol lowering effect.
Especially black radish contains a much higher amount of antioxidants.
Jerusalem : Apple is one of the vegetables that grow underground and in tuber form, like potatoes. It is rich in vitamins A and C, calcium, iron and phosphorus. The most ideal cooking method to preserve this beneficial content of Jerusalem artichoke is steaming. Young Jerusalem artichokes can be used raw in salads.
Winter Fruits from A to Z
Quince: Calcium, potassium, calcium, potassium, vitamins A, B, C. Quince, a fruit rich in iron and copper minerals, is very low in calories. Since the seeds contain high amounts of pectin, they can be boiled and drunk as an anti-diarrheal agent. It is used in the treatment of bronchitis, chronic cough and tuberculosis.
Apple: Its vitamin A and C content is intense (vitamin C content is much higher in the parts close to the peel). Quercetin, catechin, phloridzin and chlorogenic acid in apples are a powerful source of antioxidants. It is also used to treat both diarrhea and constipation because it contains soluble and insoluble fibers. Insoluble fiber; While it retains LDL cholesterol and removes it from the body, soluble fiber pectin reduces the amount of LDL cholesterol produced in the liver. shell and shell Its close parts are an important source of vitamin C. According to research, it has been determined that consuming 2 medium-sized apples a day reduces cholesterol levels by approximately 16%.
Grapefruit:Grapefruit, which is a complete source of vitamin C, contains more than 150 flavonoids and caratonoids. It contains antioxidant and anti-disease elements such as.
It protects against aging, allergies, various infections, cancer, ulcers and heart diseases. The point to be considered when consuming grapefruit is its interaction with medications.
Grapefruit; It increases the effects of drugs and causes side effects, and may even cause kidney disorders, stomach bleeding and sudden death. Especially individuals who use cancer, blood pressure and cholesterol medications should be careful about this.
Kiwi: It contains high amounts of vitamins A, C, E, flavonoids and minerals. According to a study conducted on the respiratory tract of 6-7 year old children in Italy, after consuming kiwi for a certain period of time, there was a 32% decrease in shortness of breath, a 27% decrease in night cough, and a 25% decrease in chronic cough.
Metal ( Vitamin loss can be prevented when consumed without cutting with a knife. The best way to eat is to make a small cut on the top and eat the inside with a teaspoon, as if eating a soft-boiled egg. 1 kiwi contains approximately 80 percent of your daily vitamin C needs and 1 percent of your daily fiber needs. It allows you to meet all 10.
Tangerine: With its rich vitamin C content, it strengthens our defense mechanism against cold, flu and flu, especially in winter months. It reduces high blood pressure with its high potassium content. 2 tangerines meet all our daily vitamin C needs.
Pomegranate: Research shows that pomegranate contains various vitamins, minerals, enzymes and enzymes that have a strong destroying feature against free radicals, which are the waste products of metabolism. It shows that it has a rich content of antioxidants. Pomegranate vitamin C, delphinidin, pelargonidin, cyanidin; It is a very powerful antioxidant, thanks to very powerful antioxidants such as polyphenols and anthocyanins, which are 20 times more effective than vitamin E. It has an antioxidant capacity such that; 1 pomegranate is equivalent to 10 glasses of green tea and 4 glasses of cranberry juice in terms of antioxidants.
Orange:Orange, which is a source of vitamin C and folic acid, also contains alpha and beta carotenes, beta-cryptoxanthin. It also contains other antioxidants such as zeaxanthin and lutein. Orange is a good source of fiber, which has an important role in the functioning of the intestines and the prevention of cancer. Adults' daily vitamin C need is 60 - 75 mg (1 large orange is needed, for children it is 50 mg. A medium-sized orange meets 75% of the daily vitamin C need.
Consumption of fruits and vegetables. Its effect on protection against cancer is undoubtedly.
Research shows that the risk of cancer in those with low consumption of vegetables and fruits is twice as high as in those with high consumption of vegetables and fruits, especially when we consume seasonal fruits and vegetables with minimal risk and as much organic fruit and vegetables as possible. As for vegetables, we will further strengthen our protection shield…
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