As sunlight decreases in the winter months, diseases caused by viruses and bacteria begin to increase... In other words, these viruses and bacteria do not go on vacation in the summer... Since nature knows this situation, it has evolved all its vegetables and fruits to strengthen our immune system... Especially in winter vegetables, there are many phenolic compounds that will heal us faster. There is content…
Cabbage: We can make kapuska, stuffed cabbage or cabbage soups… It contains fiber, manganese, folate, vitamin B6, potassium and omega-3 fatty acids, B1, B2, calcium, vitamin A and proteins.
Spinach: The darker the green, the more immune system warrior it is. Spinach is a food rich in vegetable proteins, containing vitamins A, C, E, K, magnesium, phosphorus and iodine. It has anti-aging properties.
Broccoli: Rich in calcium and beta-carotene, broccoli has anticarcinogenic properties.
Leek: Leek, which is from the onion family, is rich in manganese, vitamins C, B6 and folate. It delays the effects of aging with the gallic acid it contains.
Cauliflower: It is rich in vitamin C and folic acid. It protects against breast, stomach and colon cancer thanks to the substances called folate, potassium and indole-3 in its content.
Apple
Apple increases body resistance against diseases with its antioxidant vitamins such as E and C. It shows protective activity against cancer. It lowers LDL - bad cholesterol
Pear
It relieves mental fatigue with the phosphorus and vitamin B it contains. Thanks to soluble fiber, it balances the blood cholesterol level, and insoluble fiber ensures the proper functioning of the intestines. At the same time, pear can be consumed easily because it is a hypoallergenic fruit.
Pomegranate
Pomegranate, which has a very rich antioxidant capacity, also contains significant amounts of potassium, fiber, vitamins C and A and niacin. It lowers cholesterol and protects heart health. It has a blood pressure lowering effect.
Orange
Strengthens the body's defense mechanism against diseases with vitamin C. It also contains vitamin B, potassium, calcium and magnesium. The high potassium it contains helps balance blood pressure.
Tangerine
Tangerine contains rich and With natural vitamin C, it increases our body's ability to resist diseases. It helps reduce high blood pressure with its high potassium content.
Kiwi
. The most important vitamins in its composition are vitamins A and C. It also contains large amounts of lutein, which protects against cancer.
One of the most preferred storage conditions for seasonal vegetables and fruits so that they can be consumed in different periods is canning. Hygiene conditions must be taken into consideration at all stages, from purchasing the materials used in canning preparation to consumption; Care should be taken to ensure that the vegetables and fruits are fresh and not moldy, that heat-resistant glass is used, that the glass jars are clean, that the vegetables and fruits are boiled for 15-20 minutes, and that the canned food is consumed immediately after opening.
The day the can is opened or a few days later. When not consumed inside, "clostridium botulinum" bacteria may be released. This bacterium causes food poisoning. Although botulism toxin can be destroyed by boiling for 10-30 minutes at 80 degrees and for 10 minutes at 100 degrees, it can reproduce in foods stored under inappropriate conditions, and is manifested by the bulge it creates on can lids. When canning, the lids of the jars need to be taken good care of. If there is a bulge on the lids, it should never be consumed.
If the product in a glass jar with a bulged lid is eaten, symptoms of poisoning occur within 12-36 hours. During this process, symptoms such as abdominal pain, deterioration in bowel functions, dizziness and nausea may be observed. People who experience these symptoms should definitely apply to the nearest health institution.
Things to consider in winter
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Consume plenty of vitamin C.
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Make sure you get checked by a doctor.
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Do exercises suitable for your body and get rid of excess weight, if any.
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Consume fresh foods instead of canned ones.
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In particular, butter and margarine, known as solid fat, should not be consumed.
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Increasing vitamin D needs To meet this need, care should be taken to consume more fish in winter. eat red meat White meat or fish should be preferred.
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Dried legumes such as beans, chickpeas and green lentils are good sources of protein. The increased protein need during the winter can be easily met from these foods 2-3 days a week.
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Consuming meat together with vegetables that are poor in protein increases the nutritional quality.
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Salad is one of the most ideal foods in terms of meeting the need for vitamins and minerals in winter.
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Consumption of fatty foods increases in winter. This has negative effects on weight control. We should especially avoid consuming butter and margarine, known as solid fat, and consume olive oil and other oils that we add to our meals in a controlled manner.
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