How to find products rich in vitamins with a long shelf life

How to find products rich in vitamins with a long shelf life?

 

Spring has always been a test for the body - after the winter vitamin reserves are depleted, so to recover, it is important to follow the basic principles of healthy eating. Currently, being in self-isolation, on the one hand, it is possible to have more control over the quality of food and fat, because meals are prepared at home, on the other hand, buying products for a longer period of time can be a challenge to find long-lasting, but at the same time the product is rich in vitamins and friendly to health.

"In order to boost immunity and fight spring viruses, it is essential to take vitamins A, C and D, but of the minerals, the body currently needs zinc, selenium and iron," the pharmacist emphasizes.

She also explains that we can get most of the vitamins and minerals we need from the body by properly designing our menu - including foods from all major nutrient groups - cereals, fruits and vegetables, dairy products, meat and fish. Currently, we visit stores less often, but it would not be right to base the menu on canned food, frozen semi-finished products or various snacks. It is best to choose local products, especially vegetables. It is also worth looking in their basements and freezers, because last year 's local vegetables have still retained their nutritional value well enough to be included in the menu, "says the pharmacist.

 

5 vegetables to absorb the necessary minerals in the spring

1 Cabbage is a source of minerals and amino acids. They contain B vitamins, vitamin C, PP and K vitamins, folic acid, carotene, biotin, calcium, iron, potassium and magnesium. Cabbage is low in calories and high in fiber, which helps improve the functioning of the digestive system. Cabbage also contains substances that help reduce the risk of heart disease, help control blood pressure and cholesterol levels. Cabbage can be eaten fresh in salads, added to soups and stews.

 2 Beets are great for strengthening the body, as they contain B vitamins, C, P, PP vitamins, folic acid, potassium, sodium, calcium, magnesium, phosphorus, manganese, iodine, zinc, iron, fiber, pectin and other biologically active substances. Beetroot has a beneficial effect on the intestinal microflora due to the presence of malic acid, citric acid, tartaric acid and lactic acid. Therefore, it is recommended to use them to cleanse the body and promote bowel movements. They are also recommended in case of iron deficiency. To preserve nutrients and beets taste better, they do not need to be peeled before cooking.

3 Carrots help fight viruses and reduce the risk of cancer. They are rich in fiber, vitamins B, C, E, K, beta carotene and minerals such as potassium, calcium, magnesium, iron, phosphorus, iodine, folic acid and others. Beta carotene, which is converted into vitamin A in the body, provides good eyesight, healthy skin and mucous membranes. Carrots are unique with a variety of cooking options - they can be added to soups, baked in the oven with other vegetables, stewed and steamed, salads or even cakes. Carrots are also a great and healthy snack.

 4 Pumpkins contain 90% water and very little fat, so they are used in various diets. Pumpkin also contains copper, iron, magnesium and potassium, as well as vitamins of groups C, E, PP and B, while pumpkin seeds are rich in selenium. Yellow color is determined by carotenes, which are needed to strengthen the immune system. As pumpkin is high in fiber, it also improves digestion and is also good for cleansing the body. Recommended for people with atherosclerosis and high blood pressure. Pumpkins, like carrots, can be used in both salty and sweet dishes.

 

5 Potatoes are often excluded from the menu because of the starch they contain, which can be detrimental to diabetics, but others should not avoid including potatoes in moderation. Potatoes are a good source of vitamins B6, B3 and C, fiber, potassium, copper, phosphorus and other minerals. In addition, potatoes actually have fewer calories than pasta, rice or buckwheat, the only thing that matters is how they are cooked. During the season, it is best to steam the potatoes with the whole skin, but in the spring they must be peeled before cooking, because the potato skin produces solanine, which can adversely affect the health of the intestinal tract.