A prescription for health in the fall is simpler than you may think – on our table should reign vegetables and fruit.
Few months of the year, that we have such an abundance of culinary products. But nature also knows well what it does: just-right. Vegetables and fruits are now most needed us, valuable components.
Vegetables on the Blues
Consumed in large quantities, prevent the autumn equinoxes distress. Istra-are in vitamin C, be-ta-carotene and folic acid, strengthening the nervous system. According to nutritionists autumn worth eat as much cabbage (sauerkraut), as well as lettuce, spinach and zucchini. Compose them in different ways – in salads, soups, stews … Experiment, test, interesting recipes. Some products traditionally cooked – you can also eat raw. Added to salads, pieces of celery, cauliflower, florets of broccoli you can munch, dip them in a fragrant sauce with different flavors. If you prefer to eat them “soft”, join a group of enthusiasts of the vegetables prepared steamed. In particular we highly recommend now:
• Vegetables and owocebrokuły-in 100 g contain: 83 mg of vitamin C, 111 ug of folic acid, vitamin K ng 174, 0.9 mg iron, 373 mg potassium;
• cabbage red-100 g provides: 54 mg of vitamin C, 35 ug of folic acid, vitamin K services, 24;
• brussel sprouts-in 100 g: 85 mg of vitamin C, vitamin K, services 570 447 ug beta-carotene and folic acid;
• the Beijing cabbage-100 g: 79 ug of folic acid, 27 mg of vitamin C, 840 ug beta-carotene, 0.3 mg iron, 144 mg potassium;
• cauliflower-in 100 g is: 73 mg of vitamin C, 125 ug of folic acid, vitamin K, service 167 0.6 mg iron, 328 mg potassium;
• on strengthening-a few pieces a day (such as Apple, Orange and grapefruit) will make you feel stronger; I was just in late autumn they have the most vitamins, thanks to which we can strengthen the body against winter;
• other components of a healthy diet, according to nutrition experts autumn diet should also contain a lot of sea fish (herring, mackerel, salmon), as well as meat (is recommended mainly veal) and poultry;
• meat and oily fish protects against heat loss, so you should eat them now more frequently than in summer, because in this way on cold days, we will provide the body with more energy.
In autumn it is worth especially take care to minimise the loss of vitamins and trace elements. Dress salad just before eating, Cook the potatoes in their skins, and carrot, celery and parsley salad vegetable Cook without peeling.
find Autumn fruits and vegetables on plates
What you’ll find in these products:
• 100 g of Turkey Breast has only 85 kcal, 2.7 g fat and 19 g protein; In addition, 0.5 mg of iron, until 1800 pg zinc, 333 mg of potassium.
• 100 g of spinach provides 2.8 mg iron, 235 mg of potassium and 93 mg calcium. One cup of spinach is 70 percent of the daily requirement on beta carotene.
• 100 g of the tracks has 162 calories, 16 g protein 0.9 mg iron, 219 mg phosphorus, 900 ug zinc; It contains a lot of omega-3 fatty acids which help reduce bad cholesterol.
• 100 g celery provides only 18 calories, up 321 mg of potassium, 40 mg of calcium, 78 ug of folic acid, 8 mg vitamin C 80 mg of phosphorus and plenty of fiber. carotene, 0.3 mg iron, 144 mg of potassium.