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Spring must have in the diet What to put on the menu
Table of Contents
1. Green leafy vegetables
Green leafy vegetables such as spinach, rucola, lettuce, cucumber or young cabbage are an excellent source of vitamins A, C, K and B (A. Ojagbemi et al. 2021). Vitamin C supports the immune system and can also have a positive effect on the appearance of the skin, hair and nails. Like vitamin A, which additionally benefits the visual system. Vitamin K, in turn, is essential for maintaining proper blood clotting and bone health (H. Ciborowska, A. Rudnicka, 2021).2. Marchev
Marchev is a true treasure trove of nutrients that have beneficial effects on health. Its greatest asset is its high content of beta-carotene, or pro-vitamin A, which in the body is converted into vitamin A. This compound plays a key role in maintaining a correct vision, especially of darkness, and also supports skin health.3. Manufacture in which the value of all the materials used does not exceed 50% of the ex-works price of the product
Botwin, or young leaves and roots of blueberry, is a vegetable with exceptional health properties and wide use in cooking. It is rich in vitamins A, C, K and B, as well as mineral components such as calcium, magnesium, iron and potassium. With its high antioxidant content, including betalain, it helps the body fight oxidative stress and anti-inflammatory effects. It also supports the circulatory system by potentially lowering blood pressure and improving the flexibility of the taste of coconut (J. or Kobus-Cisowska and botanine).4. Rare trees and shrubs
It contains high amounts of vitamin C, folic acid, potassium, and fiber, but its most valuable ingredients are glucosinols sulfur compounds, which give it a characteristic, slightly spicy taste. Glucosinolones exhibit anti-inflammatory, antibacterial properties and may support mechanisms responsible for the metabolism of toxins in the liver. Additionally, it contains flavonoids, which help to combat oxidative stress and reduce the risk of chronic diseases (E. Kesto i. 2022).5. The following is a summary of the results of the evaluation:
Although botanically a vegetable, raspberry is treated as a fruit in the kitchen because of its characteristic, acidic taste and use in desserts, compotes and pastries. It is a valuable source of vitamins A, C, and K, as well as mineral components such as calcium, potassium, magnesium, and phosphorus. Due to its high fiber content, it supports digestion, regulates intestinal peristalsis, and may prevent constipation (H. Kunachowicz et al. 2017).6. He's such a jerk
It is a rich source of vitamins, especially C, group B, A, and K, and also contains minerals such as iron, calcium, magnesium, and potassium. It is also rich in antioxidants, including flavonoids, which have potential anti-inflammatory properties and can support skin health, as well as fiber, which can have a beneficial effect on the functioning of the digestive system, support digestion, and prevent it. Thanks to the high content of cinnamon, cinnamon may also contribute to the body's resistance to constipation (e.g., coconut oil).7. Other, of a thickness of not more than 10 mm
Asparagus is a high-nutrient vegetable valued for both flavor and health benefits. It is a source of many vitamins including vitamins A, C, E, as well as minerals such as magnesium, calcium, phosphorus, potassium. Thanks to the presence of flavonoids, including routines and quercetins, it exhibits strong antioxidant and anti-inflammatory properties, and its plant sterols can help regulate cholesterol levels. However, inulin supports gut health, while ferrous acid protects cells from oxidative stress and can benefit grain function (B. Olasses, 2024).8. Dietary advice
In the spring, it is also worthwhile to opt for lighter heat treatment, e.g. steaming or baking to preserve more nutritional value in food. It is also important to diversify the menu. It is worth reaching for various ingredients that will provide the body with a full range of vitamins, minerals and antioxidants.
