How should vegetables and fruits be consumed in spring?

For example, boiling or steaming broccoli, which is rich in vitamin C, for only 3-4 minutes causes the vitamin C value to decrease by approximately 25%. Cooking for longer periods (10-20 minutes) causes the loss of 50% of the vitamin. For this reason, it is recommended to consume vegetables and fruits raw or cooked very little in order to get the vitamin fully. Vegetables that are precooked and sold frozen contain only 1/3 of the normal value of vitamin C.

Dr.Fevzi Özgönül continued his words as follows;

For this reason, consuming vegetables that can be eaten in the form of salads without cooking, and eating fruits as fresh with meals, allows us to get much more vitamins with food.

As for the vegetables we will use in meals;

Green leafy vegetables are popular in the spring.
Along with greens such as lettuce, spinach, parsley, basil
Carrots, asparagus, artichokes, broad beans, peas, arugula, purslane, fresh garlic, rosemary, cress, thyme and spring onions take their place on the table.
While tangerines and oranges are in their last breath, bananas and apples will continue to maintain their place on the table.
With the rise of the sun, tomatoes are among the vegetables that can be eaten.
Vegetable dishes with plenty of greens are among the most popular dishes of the spring months.
I definitely recommend spreading peas, broad beans, asparagus, kidney beans, broccoli, liver-friendly artichokes 6 days a week.
Pepper, cress, parsley, carrot, sun-drenched tomato and arugula, which we will use in every meal, should not be missing from the tables.

Due to its very short season, I recommend cooking the artichoke together with the Aegean leaves in order to benefit from almost every granule of the liver-friendly artichoke. Only the bottom part can be nutritious, but if you teach small individuals to scrape the bottom of their leaves, they will also give extra support to their immune systems and livers by digesting the valuable parts trapped there. Moreover, they recommend being thrifty at a young age and benefiting from every aspect of the food they eat.
Meat, chicken or ground peas are also a very good meal. With a nice rice on the side, they get both high energy and nutritious food and experience the revival of the spring months in their bodies.
Taking both protein and vitamins and minerals in spring is also contributing to the strengthening of the body in changing weather conditions. Therefore, we should not miss the protein to be taken in meals. Because small individuals will need a lot of energy when playing outside in the spring.
Seasonal varieties with yoghurt, broad beans and plenty of tomatoes are also a good alternative.
Another important food that helps both our children and us to be energetic in the spring months is Almond, Walnut and Hazelnut, which we consume raw and which we will not miss as an alternative to bread other than morning.
Let’s not miss these nuts, which are both energy and omega 3 sources, in meals.

Today, the intestines are often referred to as the 2nd brain. Probiotic bacteria are the hardest working individuals of our intestines and digestive system in general. If we are going to evaluate the spring months as the months of restructuring of our body, like nature, we should not forget about the probiotic supports in these months, in addition to nutrition, so that the foods we eat can be digested healthily. Apart from many probiotic foods such as sauerkraut, garlic, onion, cheese and yogurt, we can also consume ready-made probiotic supplements available in our pharmacies as supplements.

This news has been translated by google translate.

Source Link: NTV/BRT/CNN

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Artificial intelligence has reinterpreted this news for you.

The article discusses the importance of consuming fruits and vegetables raw or lightly cooked in order to get the full benefits of their vitamins. Overcooking or pre-cooking frozen vegetables can cause a significant loss of vitamin content. The article also mentions the seasonal vegetables and fruits that are popular in the spring, including green leafy vegetables, artichokes, asparagus, and citrus fruits. Protein should also be included in meals for energy, and probiotic supplements can aid in healthy digestion. Almonds, walnuts, and hazelnuts are also recommended as a source of energy and omega-3s.

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