Vegetables, fruits and berries have long been included in most health and tonic diets. They have high energy properties and are useful to everyone. They contain a lot of different valuable substances. The most common in our diet are the following fruits and vegetables.
What are the benefits of apricots? Contain 20-27% sugars, provitamin A, vitamins C and B, potassium and iron salts, phosphorus, magnesium, organic acids. Apricots are very useful for kidney disease, to improve memory, increase hemoglobin levels in the blood. With diarrhea, it is not recommended to eat apricots in large quantities. But with constipation, a few apricots or a little dried apricots, especially in combination with kefir, will perfectly cleanse the stomach.
What are useful oranges, grapefruits, lemons. Citrus fruits are a great source of vitamin C and are a treasure trove of chemicals needed to promote health.
Grapefruit is especially useful, as its use helps lower cholesterol levels, which means it reduces the risk of cardiovascular disease. When using citrus fruits, one must remember that they are much more useful fresh with pulp than juices from them. Citrus pectin is a soluble fiber found only in the fruit but not in the juice. Fresh citrus fruits are indispensable for beriberi, to increase immunity, they dissolve salts, promote active longevity and vigor. Many healers recommend eating grapefruit more often to lower blood pressure. Citrus fruits should be consumed before meals for better absorption.
In a very small number of people, oranges can cause hidden allergies.
What are the benefits of watermelon. They contain vitamins C, PP, B, a lot of carbohydrates and trace elements. They remove toxins from the body, are an excellent diuretic, increase intestinal motility. Watermelon seeds have valuable antiseptic and hemostatic properties. Watermelon does not cause irritation of the kidneys and urinary tract, and the content of basic substances contributes to the regulation of acid-base balance. Regular consumption of watermelon prevents the formation of blood clots. Some researchers believe that the substances contained in watermelons have anti-cancer effects. Watermelons are included in medical nutrition for gout, diabetes, sclerosis, kidney and heart diseases, and constipation. Watermelon gives a good effect with some diseases of the endocrine system, if necessary, fasting. Pectin substances, fiber create optimal conditions for the intestinal microflora. It is not advised to get involved in watermelon with ulcers, gastritis with high acidity, colitis, diarrhea and cardiovascular diseases with edema.
Benefits of bananas. A source of fiber, potassium, carotene, vitamins C, P, sugar (sucrose and fructose up to 16%), antidepressants. They lower blood cholesterol levels and have antibiotic properties. They are recommended for the prevention of cancer and heart disease, depression. However, for people who are prone to fullness, bananas should be consumed in moderation.
What is useful cherry. Contains glucose, fructose, vitamins C, B, PP, minerals (copper, potassium, iron, magnesium). A particularly valuable variety is the Vladimir cherry, which is quite common in our country. Cherries are widely used in folk medicine, the fruits are very useful for anemia, lung diseases , kidneys, constipation, atherosclerosis. Cherry fruits improve appetite and digestion, quench thirst, have an expectorant, antiseptic effect. It is best to eat cherries half an hour to an hour before meals. Cherry juice is effective for inflammation of the upper respiratory tract, as an expectorant. For arthritis ethnoscience recommends eating cherries with milk. A decoction of the stalks is used as a good hemostatic and diuretic. A decoction of cherry branches is prescribed by folk healers for diarrhea, and a decoction of fresh leaves in milk is used for jaundice.
What is useful pear. Contains tannins, astringents, fiber, a large amount of vitamins. In terms of sugar content, pear fruits are inferior to apple fruits, but there are less acids in it, which is very important with increased acidity. The fruits also contain valuable pectin and phytoncides. Pears lower blood pressure and dissolve kidney stones, which is very useful for hypertension and kidney stones. A decoction of dried pears is prescribed in folk medicine for colds, fever, cough, diarrhea. The fixing property of pears depends on the amount of tannins in them. Most of them are found in fruits. wild pear. A thick decoction of fruits is prescribed in the form of lotions for headaches. Pears, unlike cherries and oranges, are best eaten after meals, but not earlier than an hour later, since, eaten on an empty stomach, they disrupt digestion.
What is useful melon. Chemical composition melon depends largely on the variety. The pulp contains easily digestible sugars, carotene, vitamins C, P, fiber, a large amount of folic acid and iron, pectin, fats, mineral salts. In folk medicine, it is widely used as a remedy. Melon is recommended for diseases of the stomach, various mental disorders (a wonderful natural antidepressant), tuberculosis, scurvy, gout, arthritis.
A decoction of melon seed in milk is used by healers for urinary retention, for bladder stones, melon juice for constipation and hemorrhoids.
In addition, melon is used for anemia, cardiovascular diseases, atherosclerosis, kidney and liver diseases. Eating melon has its own characteristics: it is eaten as a separate dish and chewed thoroughly, otherwise it is poorly digested.
In folk cosmetics, melon pulp (rich in vitamin A) is used as a “miracle elixir” that gives the skin softness and freshness. If melon masks are used regularly for a month, the skin will become elastic, a blush with a matte sheen will appear.
What is useful strawberries (strawberries). Traditional medicine recommends these berries to eliminate stones in gallbladder, recommends for heart disease, stomach ulcers, intestinal infections, kidney disease, anemia, cholecystitis, Graves' disease. Strawberries restore strength very well, activate the brain. Scientists who conducted research found that it normalizes metabolism.
What is useful raspberry. Raspberry jam added to hot tea is effective for colds. Fresh raspberries are also very useful. Raspberry fruits contain sugar and organic acids, are recommended for hypertension, atherosclerosis. With jade and gout, raspberries should be treated with caution.
What are useful tangerines. Rich in vitamin C and carotene. It is believed that they contribute to the normalization of metabolism, have anti-cancer properties. But sometimes they can be the cause of hidden allergies. It is best absorbed half an hour before meals.
The ability to treat various diseases is possessed not only by medicines, but also by plants, vegetables, berries and much more natural, from which tinctures, decoctions, juices are made, or simply eaten raw. They help to cope with the disease, carry out prevention, or at least get rid of severe symptoms.
About the benefits of fruits, vegetables and berries
Vegetables and fruits are an important part of the daily diet. They are essential for a balanced diet, providing a significant amount of vitamins, minerals and carbohydrates required by the body, including fiber. All fruits of nature have medicinal value.
Fresh fruits and vegetables are low in fat, calories and sodium, no cholesterol and high in fiber.
Vegetables and fruits are rich in fiber. It gives a feeling of satiety, thereby reducing food intake.
Fiber is good for the heart, helps regulate the work of the digestive tract, and reduces the risk of developing colon cancer.
Reduces blood cholesterol levels, thus helping in the prevention of cardiovascular disease and reducing the risk of stroke.
Potassium regulates blood pressure. Contains:
- In sweet potatoes, tomatoes,
- Beets, white beans,
- Carrots, plums, etc.
Vitamin A keeps eyes and skin healthy, protects the body from infections. The largest amount of vitamin A contains:
- sweet potato, pumpkin,
- carrots, spinach,
- turnip, mustard,
- Cabbage, pumpkin, melon and red pepper.
Vitamin C Helps heal cuts and wounds and keeps teeth and gums healthy. Fruit and vegetable sources of vitamin C:
- red and green peppers,
- Kiwi, strawberry, sweet potato,
- cabbage, melon, broccoli,
- Pineapples, Brussels sprouts,
- Oranges and mangoes.
Vegetables and fruits (with the exception of olives, avocados, and coconuts) do not contain fat.
Useful properties of vegetables, fruits and berries, depending on the color
Each group of flowers has similar nutrients, but a different composition of vitamins and elements. For example, red fruits are loaded with vitamin C, while green fruits are loaded with vitamin K.
If you eat something from vegetables of each color every day, you can safely say that your diet is balanced. This gives new meaning to the phrase "eat the rainbow".
Natural red foods are low in calories and low in sodium. They are a source of a carotenoid called lycopene, which provides the red hue.
Lycopene has been shown to reduce the effects of free radical damage and help protect against oncology, namely cancer:
- lung,
- breast,
- skin,
- large intestine and esophagus.
Anthocyanins, lycopene, flavonoids and resveratrol, found in red vegetables and fruits, can fight cancer and heart disease, improve vision and lower blood pressure, reduce inflammation and age-related macular degeneration of the retina.
According to the National Cancer Institute, 95% of adults do not include enough red and orange vegetables in their diet.
Foods rich in vitamin C slow down the aging process, reduce the risk of cancer, gout, and heart disease.
Red fruits and vegetables improve memory, have a positive effect on the urinary tract, and heal the cardiovascular system.
Vegetables, fruits and berries related to red:
- Cherries, red apples, cranberries,
- Red grapes, pink grapefruit,
- Cowberry, red onion, pomegranate,
- Beets, red cabbage and potatoes,
- Radishes, raspberries, strawberries,
- Tomatoes, watermelon.
Carotenoids are the most powerful phytochemical in orange fruits and vegetables. The darker and brighter the orange color of the fruit, the more carotenoids they contain. Carotenoids repair DNA, help prevent cancer and heart disease.
Orange foods provide the body with a sufficient amount of potassium and vitamin A, which has a positive effect on vision and skin condition.
All orange fruits also contain a lot of vitamin C, respectively, they also strengthen the immune system.
What fruits, vegetables and berries are orange:
- Apricots, pumpkin, melon, persimmon,
- Mango, nectarines, oranges, papaya,
- Passion fruit, peaches, carrots,
- Sweet potato, tangerines, turmeric.
Yellow fruits and vegetables contain bioflavonoids and carotenoids, as well as antioxidants, which are beneficial to health in many ways.
They contain a lot of dietary fiber and vitamin C. These fruits and vegetables strengthen the immune system, prevent some cardiovascular diseases. Good for digestion, eyesight, immune system and heart.
Yellow fruits and vegetables are good for the skin, teeth and bones, and help the body recover from injury. They can help eliminate toxins, improve the condition of the blood, speed up the outflow of bile, stimulate the action of digestive juices that accelerate the breakdown of fatty foods.
Yellow products:
- Yellow apples, bananas, corn,
- Yellow fig, ginger,
- Grapefruit, lemons, quince,
- Yellow pears, pineapple, yellow peppers and tomatoes, etc.
The two main phytochemicals in green fruits and vegetables are sulforaphane and cancer-preventing indoles. They are useful for circulatory system, contain vitamin B, folate and minerals.
Vitamin K in green foods improves eyesight, maintains healthy bones and teeth. Some of the yellow green vegetables contain carotenoids, lutein and zeaxanthin, which help prevent cataracts and other eye diseases, as well as osteoporosis.
Dark, leafy greens can be distinguished in separate category because they are simply "packed" with nutrients. They slow down aging, have anti-inflammatory properties, help detoxify and repair DNA, maintain gut health.
Green vegetables and fruits are used to prevent and treat degenerative diseases such as cancer, heart disease, and type 2 diabetes.
Healthy green foods:
- Artichokes, green apples, arugula,
- Asparagus, avocado, broccoli,
- Cabbage, cucumbers, green grapes, green beans,
- Kiwi, lettuce, peas,
- Pears, peppers, seaweed,
- Spinach, zucchini.
Some green and white foods prevent cancer and heart disease and lower cholesterol levels.
Interestingly, many consider celery a useless plant because it has no calories, but it contains minerals, such as sodium, which helps keep joints healthy.
All of the white-green fruits and vegetables on this list help keep cholesterol levels low and strengthen the heart.
Greenish-white vegetables, fruits:
- Asian (Chinese) pear, burdock root,
- Cauliflower, coconut, dill, garlic,
- Guava, ginger, horseradish,
- Kohlrabi, leek, mushrooms,
- Green and onion, celery,
- parsley root, parsnip,
- Potato, turnip.
Blue, indigo and purple fruits and vegetables significantly slow down the aging process. These foods contain many antioxidants, in particular anthocyanins and phenols. Some blue and purple fruits and vegetables are also very rich in vitamin C.
They all help improve blood circulation, and prevent blood clots and, as a result, prevent heart disease. Improve memory function, have a positive effect on the urinary tract, and reduce negative impact free radicals.
purple fruit:
- Purple asparagus, beans, cabbage,
- Blackberry, blueberry, blackcurrant and cherry,
- Eggplant, elderberry, dates,
- Purple grapes, kohlrabi,
- Mulberry, purple onion,
- Plum, black radish.
Useful properties of familiar products
These simple vegetables successfully remove toxins from the body, it is enough to eat 200 g of raw zucchini daily for a week to complete the cleansing.
Taken raw, they not only cleanse, but also slow down the aging of the body, remove excess salts from it, preventing arthritis, and strengthen blood vessels.
They improve the functioning of the heart, stabilize blood pressure, stimulate the functionality of the gastrointestinal tract, and normalize the microflora.
This vegetable contains a lot of fiber and a minimum of calories: only 27 kcal per 100 g. Zucchini is easily and quickly digested, unloads the liver, accelerates metabolic processes.
Since this vegetable also has diuretic and laxative properties, it is relevant for diseases accompanied by edema and constipation.
- lowers the temperature
- relieves inflammation
- thins the blood
- relieves pain.
At the same time, raspberries do not have side effects found in aspirin.
Salicylic acid in fruits is preserved even after heat treatment, respectively, raspberries can be consumed not only fresh, but also dried or canned.
Raspberry tea helps with colds: pour 1 tablespoon of dried raspberries into 300 ml of boiling water, let it brew a little and you can drink it like tea.
The berry is also saturated with folic acid, which is necessary for women's health.
It is very well known for its positive effect on the body of men: with frequent use, potency improves. To get the maximum effect, it is better to eat it raw or drink freshly squeezed juice.
Celery eliminates bad breath - just chew the stalk or leaf.
It also has an anti-inflammatory and diuretic effect, so it is useful to use it:
- with kidney problems
- flatulence,
- overweight,
- constipation.
Considering that celery in its pure form has a rather specific taste, not everyone will be delighted if it is taken in its pure form. You can take 2 stalks, squeeze into a glass and add carrot juice for taste. Drink fresh.
sea kale
It contains a lot of iodine, in 2 tablespoons there is daily rate and iodine is essential for the proper functioning of the thyroid gland. There is also magnesium, which ensures the health of the nervous system.
Seaweed contains many trace elements that will help remove harmful substances from the body. It is low-calorie, that is, it is a dietary product; 100 g only 5 kcal.
Target: to form ideas about proper nutrition as an integral part of maintaining and strengthening health; Learn about the health benefits of fruits and vegetables.
Tasks:
- form ideas about healthy eating;
- to expand knowledge about the beneficial properties of vegetables and fruits;
- promote awareness of the need for vitamins in food;
- cultivate healthy eating habits; develop cognitive interest;
- enrich vocabulary.
Equipment:
- presentation (see Appendix);
- stage masks;
- basket with useful products;
- basket with harmful products.
Man needs to eat
To stand up and to sit down
To jump, somersault,
Sing songs, make friends, laugh.
To grow and develop
And don't get sick
You need to eat right
Know from an early age.If the ABC of nutrition
Will grab your attention
You will be happy and healthy
You can live without doctors.
Teacher: Every person wants to be healthy. Health is wealth that cannot be bought with money or received as a gift. People strengthen or destroy what is given by nature. Proper nutrition plays an important role in maintaining and strengthening health. And for proper nutrition, you need ... healthy foods. They contain nutrients: fats, proteins and carbohydrates. Unfortunately, many prefer completely different products to be useful. Listen to a conversation between two students.
Dramatization "Donut and Zdorovyachok".
Donut:
Marmalade, cake, great ice cream!
Buns, cheesecakes, sweet donuts,
"Mars", chips and "Picnic" develop an appetite.
big guy:
Vegetables and fruits -
Delicious products.
Donut:
Yellow fanta is a drink for a dandy.
Know ladies and gentlemen. -
Snickers is the best food!
big guy:
Do you like to eat "Snickers" sweet -
Your teeth will be out of order.
Donut:
Helped me get healthy
Hot dog with red ketchup…
big guy:
Will you often eat hot dogs -
Stretch your legs in a year.
Donut:
Thanks to Pepsi Cola
I'm the best at school!
I am very proud of myself:
I bought a cake today!
big guy:
One hundred sweets
And health is one!
Fruits and vegetables are healthier
Protect from disease!
Teacher: What foods does Donut like? How many of you eat these foods?
Why do you love these products?
What products did Zdorovyachok speak about? What did he say about them? (Children's answers.)
Today we will talk about vegetables and fruits and their benefits for humans.
Why are fruits and vegetables good for humans? (They have a lot of useful substances.)
Thousands of years ago people began to eat vegetables. And the benefits of vegetables were noticed even then. There are many proverbs and sayings about vegetables. Here are some of them:
Onion - from seven ailments.
Onions and cabbage dashing will not be allowed.
Dinner without vegetables is a holiday without music.
Greens on the table - health for a hundred years.
Vegetables are the pantry of health.
What vegetables do you know? (Children's answers.)
What is that noise in the hall? So it's vegetables that came to us!
Teacher: Indeed, all vegetables are useful. They contain substances necessary for the growth and development of children.
In ancient times, an ordinary garden bed successfully replaced a pharmacy. Ancient Greek doctors prescribed radishes and cucumbers to their patients to improve digestion and vision. In those days, they made medicine from onions and parsley, used the healing properties of carrots. Cabbage was considered a cure for many ailments. And now, in folk medicine, the healing properties of vegetables are used: burns and wounds are treated with grated potato gruel, cabbage leaves are used for bruises and inflammation of the joints.
And onions and garlic for most of us are the first home remedies when we get sick with colds and flu. Inhalation of onion and garlic vapors is good for coughs and sore throats. No wonder they say: "Onion - from seven ailments."
But is it only in vegetables that there are useful substances? Where they are still, the game "Tell me a word" will help to find out.
Like a moon under a star
The fruit is magically golden.
Monkey lollipop.
In the yellow jacket... (banana).Ripens on a high branch
Like a yellow light bulb
And shines like after a shower.
Well, of course it is... (pear).yellow citrus fruit
Grows in sunny countries.
But it tastes sourest,
And his name is... (lemon).Branches bend to the ground.
What did we find on them?
Leaves like hats
And below them... (apples).Large bunch of berries
Treats with sweet juice.
Gave us a summer garden
Fragrant... (grape).He looks like a red ball,
Only now it does not rush galloping.
In him useful vitamin –
It's ripe... (orange).
Teacher: What do all fruits and vegetables have in common? (Vitamins.)
The word "vitamin" was coined by the American scientist Casimir Funk. He discovered a new substance (amine) - vital to man. Combining the word "vita" - life and the word "amine" - it turned out - "vitamin" - a substance necessary to maintain the health of our body. But the body does not create reserves of valuable vitamins. And so they need to be constantly replenished.
Vitamins enter our body only with food. That is why vegetables and fruits should be included in the diet regularly. Children 7-8 years old should eat 500 grams of vegetables and fruits per day.
Brothers vitamins, heroic strength.
Hurry up and tell us about yourself.
Vitamin A:
Remember me, friends.
You need me to grow.
For bones, teeth and vision,
Of this, brothers, there is no doubt.
And I'm good for the skin
I need my hair too.
I eat in carrots, tomatoes, oranges, cabbage.
Vitamin B:
If you have a deficit -
So there is no appetite.
To be cheerful, strong
Do not be sad and do not mope
I advise you, friends,
There are products where I am!
I eat in beets, peas, corn, radishes, bananas.
Vitamin C:
I am necessary and brave,
And very, very important.
For colds, illnesses
Of course, I'm the best of all.
I live in lemon, orange, currant, onion, garlic, cucumber.
Vitamins are just amazing!
How much joy they bring.
All diseases and colds
They will go ahead of them.
That's why always
For our health
Complete food -
The most important condition!
You can't live without vitamins!
They are reliable friends!
"Useful" ditties are performed(see Appendix 1).
Teacher: Guys, you have learned why people should definitely eat juices, berries, fruits and vegetables. And what happens to the body if it does not receive enough vitamins? Hear what an expert has to say about it.
Presentation by the school nurse.
Speech by the cook of the school cafeteria.
(The cook tells what dishes can be prepared from vegetables, and demonstrates ready-made salads.)
Teacher: Of course, guys, we cannot talk about all vegetables and fruits today. But I want you to always remember that our health depends on what we eat.
Useful tips.
Everyone loves fruits and vegetables.
Grandmothers and children know these tips.Grapes and cherries heal all vessels.
Apricot from the heart, pear - from the cold.Oranges help with colds and sore throats,
Well, it's better to eat a lemon, although it is very sour.Remember the simple truth - only he sees better
Who chews raw carrots or drinks carrot juice.There is no healthier food - delicious vegetables and fruits.
Both Seryozha and Irina - vitamins are useful for everyone!There is nothing better in the world
Replace candy with an apple.Chips change to orange,
Chups change to tangerine.Prefer the carrots for the dried fruit.
There is more sense in vegetables and fruits.If you want to be healthy
Forget about the doctors
Eat vegetables and fruits.
These are the best products!
Literature:
- L.A. Obukhova, N.A. Lemyaskin. School of Doctors of Nature or 135 health lessons. -M.: VAKO, 2004.
- cool watch. Grade 2 / comp. G.N. Popov. - Volgograd: Teacher, 2011.
- N. Anishina. vegetable dispute.
- www.stihi.ru
- I.A. Trukhanov. Talk about proper nutrition. // elementary School, 2011, №9.
- Materials from the Internet.
The bulk of all vegetables, fruits and berries is the so-called fruit pulp. If you look at it under a microscope, you can see that it consists of individual cells that contain liquid juice. It contains aromatic and coloring substances that give most vegetables and fruits a pleasant smell and a beautiful vdet. In addition, mineral salts are dissolved in the juice, different types sugars, vitamins and other substances necessary for humans. Especially useful are those vegetables, fruits and berries that are rich in vitamins.
VEGETABLES AND FRUITS - A SOURCE OF VITAMINS
Vegetables and fruits are an important source of vitamins, especially vitamins C and P. In the spring, when the consumption of vegetables and fruits is reduced and when the content of these vitamins drops sharply, people usually feel worse. Weakness, increased fatigue appear, efficiency decreases, the body's resistance to infections decreases. A person easily gets sick with the flu. Bleeding gums may occur, bruising easily occurs on the body.
The human body needs a daily intake of vitamin C. In summer and autumn, vegetables, fruits and berries fully satisfy the human need for vitamin C. But in winter and especially in spring, when the content of ascorbic acid (vitamin C) in vegetables and fruits is sharply reduced, it is necessary to take vitamin C in the form of tablets. However, if all year round add to food green onion, very rich in this vitamin, then a deficiency of vitamin C in the body will not develop. All vegetables and fruits contain ascorbic acid, but it is especially abundant in rose hips, black currants and red peppers. Fresh and sauerkraut can also be used as a carrier of vitamin C.
Potatoes contain relatively little vitamin C. But since they are consumed in large quantities and all year round, they can be considered a constant source of this vitamin. With incorrect cooking the content of vitamin C in foods is falling. This happens when vegetables and fruits are cut long before consumption or peeled vegetables are kept in water for a long time. When preparing dishes from vegetables and fruits, they should immediately be placed in boiling water and closed tightly with a lid. »
Together with vitamin C, vegetables and fruits contain vitamin P. The effect of this vitamin on the walls of blood vessels has been studied - it reduces their permeability (hence its name P - permeability - permeability). To a large extent, vegetables and fruits provide the body with vitamin A. This vitamin is necessary for the normal condition of the skin and mucous membranes, in particular for the epithelium lining the respiratory tract. Therefore, with its deficiency in the body, catarrhs of the upper respiratory tract easily occur. With hypovitaminosis A, vision is impaired. There is a phenomenon called "night blindness". A person loses visual acuity, which is especially evident at dusk.
Vegetables and fruits contain mainly provitamin A-carotene (yellow pigment), which in the human body turns into vitamin A. Carotene is found in the green parts of plants, as well as in vegetables and fruits that are colored red, orange and yellow. The largest amount of this vitamin is found in red carrots, red peppers, sorrel, green onions, as well as tomatoes and apricots. Therefore, widely available vegetables such as carrots and green onions can provide a consistent source of this vitamin throughout the year.
It should also be remembered that in order to preserve carotene, vegetables should not be left in the light for a long time in a crushed state. They should be stored in a dark room or in a sealed container.
Vitamin A is a fat-soluble vitamin. Its absorption and assimilation occurs better in the presence of fat. Therefore, it is justified to add oil to vegetables.
The green parts of plants contain vitamin K. Especially a lot of it in spinach, white cabbage, red cabbage, cauliflower, and also in nettle leaves. This vitamin is directly involved in the processes of blood clotting. A manifestation of its insufficiency in the body is a tendency to bleeding. A healthy person does not need to specifically introduce this vitamin into the body, but in those cases when a medical need arises, it is possible to recommend the introduction of vegetables with food, where it is contained, along with vitamin K preparations. As for other vitamins, mainly B vitamins (B1, B2, B6, PP, biotin, choline), vegetables, fruits and berries are much inferior to other products in terms of the content of these vitamins. However, in some vegetables and fruits, various vitamins of this group are present in sufficient quantities. So, leguminous vegetables are rich in them (beans, peas, beans, green pea), asparagus, turnips, peaches, cabbage, and potatoes, which, in terms of vitamin B content, are equivalent to such a product as black bread and wholemeal bread.
With a deficiency of B vitamins, there are disorders of the digestive function, hematopoietic functions; the activity of the nervous system is disturbed - people become irritable, insomnia appears, neuromuscular pains are typical for this condition (neuritis, myositis, radiculitis). Significant damage to the skin and mucous membranes. The skin becomes dry, flaky, cracks and ulcers appear in the corners of the mouth and on the oral mucosa. Often the mucous membrane of the eyes becomes inflamed, which is accompanied by painful sensations and lacrimation.
The value of vitamins for the body is enormous. Each of them, in addition to a specific, individual action, takes part in the metabolism - the metabolism of protein, fat, carbohydrates, mineral and water metabolism. Vitamins are necessary for the synthesis of enzymes - substances without which the basic processes of the body's vital activity are impossible. In some vegetables and fruits, a new vitamin has recently been discovered, which is designated as factor u. There is an opinion that this substance prevents the development of duodenal ulcers and can give good results in the treatment of this disease. Factor u is found in large quantities in the juice of cabbage, strawberries, and potato juice.
The benefits of vegetables and fruits for health is very large, not without reason they are the basis of a healthy diet. Today we have to figure out what is benefits of fruits and vegetables for our body.
So, you have decided to embark on the path of a healthy diet, choose the right one, pay due attention, reduce the consumption of foods containing to a minimum, and finally begin to pay attention to.
From an early age, we only hear - eat more vegetables, eat more fruits. What for? No one explains this, but in vain. Sometimes understanding the process makes you look at it from a different perspective. For example, I have never been a fan of fruits. I was lucky to some extent - I don’t like sweets at all (probably, an excessive passion for them in childhood, and, accordingly, various diatheses and allergies, affected), therefore, I always treated fruits coldly. With vegetables, for some reason, things were much easier.
And, of course, like any child, I heard a million times that you need to eat fresh fruits and vegetables, that they have a lot of vitamins, that they are very useful. So what? And nothing…
Everything changed radically when I learned why it is necessary to eat vegetables and fruits, and how this is connected with. A simple understanding that this is important for health was not enough for me, but the answer to the question - how exactly this will help my body, turned out to be key.
So, one of the main ones is: eat more vegetables and fruits! Let's see what it gives us, and what it consists of benefits of fruits and vegetables.
Firstly, vegetables and fruits are really a storehouse of vitamins, minerals, and antioxidants necessary for the functioning of our body. Grandmothers didn’t deceive us, they just didn’t agree on everything. The great benefit of these products is that they contain much-needed dietary fiber - fiber, which is an integral component of a healthy diet. It is she who guarantees good digestion and mood, protects against a number of diseases and helps to lose weight painlessly.
Nutritionists strongly recommend not to forget to accompany any meal with fruits and vegetables. Wherein Special attention should be given to the use of green vegetables that are rich in calcium, magnesium, iron, zinc and vitamins A, C, E and K (broccoli, Chinese cabbage, all kinds of lettuce, arugula, celery, cucumbers, zucchini and others).
Secondly, due to the fact that fruits contain sucrose, they are excellent substitutes for sweets, and in their natural form. Any cookie, candy or cake can easily be replaced with fruit or even sweet vegetables such as corn, pumpkin, sweet potatoes or beets. You just need to show a little imagination - and a natural healthy treat will allow you to avoid harm from artificial sugared products.
There is one small but: if possible, avoid cheap fruit drinks that contain more than 10% sugar, as well as fruits canned in syrup - these are additional sources of sugar that your body does not need.
Thirdly, whatever one may say, both vegetables and fruits contain a large amount of water that can supplement the amount of water that we drink per day to the norm. Just remember that even if for some reason you cannot drink the amount of water your body needs, try to eat fruits and vegetables throughout the day. Well, if you don’t remember, then the body itself will tell you, because the lack of fruits in your diet can cause severe thirst, quenching which with a lot of water, we increase the load on the heart and kidneys.
And, finally, they are products that have a low calorie content, but at the same time remain quite satisfying, thanks to the fiber they contain, and are able to satisfy any feeling of hunger. However, do not forget that even when using them, one should observe the main thing - moderation.
Start enjoying it simple rule when compiling your diet, and you will take a big step towards healthy eating. Also, try to simply and clearly explain the importance of daily consumption of vegetables and fruits to your children, and they may not have to look for these reasons for themselves in adulthood in order to return to a healthy diet.
One plate of vegetable salad and a bunch of greens, as well as a couple of fruits (it is desirable that one of them be citrus) is an indispensable minimum in the daily diet of every adult.
Useful properties of some fruits and vegetables:
A pineapple
Pineapple contains bromelain-enzyme complex, which is called "fat burner". Regular consumption of pineapple cures muscle and joint pain. In addition, pineapple reduces blood viscosity, which makes it useful for prevention, as well as for hypertension.
Thanks to their useful properties pineapple is useful for people of all ages, its regular consumption will keep your health and beauty.
Watermelon
Watermelon sugars are represented mainly by fructose, which predominates, and sucrose. Watermelon juice contains pectin in large quantities and is very valuable as a cholesterol-removing agent. Of the organic acids, malic and citric acids predominate. Watermelon is not very rich in vitamins, with the exception of folic acid. Watermelon juice is used for atherosclerosis, in folk medicine - for hemorrhoids.
Watermelon juice is a strong diuretic, it also has a choleretic property. It is indispensable for diseases of the kidneys and urinary tract, cardiovascular system, gallbladder and bile ducts.
The juice of the white pulp of watermelon, which is located just under the crust, has an even more healing diuretic effect than the juice of pink pulp. It can be mixed with apple juice which will give a pleasant and refreshing taste to the drink. But drinking more than 0.5 cups at a time, even mixed with other juice, should not be: too strong a remedy.
Benefits of watermelon juice chronic insufficiency circulation. In the case of this disease, as well as in diseases of the liver, kidneys, gallbladder, hypertension, it is good to arrange unloading watermelon days. It is advisable to prescribe them on the recommendation of a doctor, since the frequency and variation of such days (from 2 times a week to 1 time in 10 days) depends on the patient's condition. During unloading day eaten 1.5 kg of mature, peeled watermelon - in 5 doses.
eggplant
Eggplant lowers blood cholesterol. If you have - eat eggplant! They are also useful in diseases of the liver, kidneys and gout.
Bananas
Although bananas are practically not used in medicinal purposes they are very tasty and healthy. Bananas contain a daily amount of vitamin B6, which helps to increase hemoglobin levels and normalizes metabolism. Bananas are especially recommended to include in the diet of women taking oral contraceptives.
Cherry
This berry helps to reduce cholesterol and blood sugar and fats in the liver, lowers oxidative stress and increases the production of a molecule that helps the body properly organize the absorption of fats and sugars.
According to doctors, the consumption of cherries can stop the formation of risk factors for heart and diabetic diseases - its action is aimed at improving the ability to neutralize the destructive molecules produced in the body during metabolism.
Garnet
Pomegranate juice is a high-vitamin product, so it is recommended to drink it in case of exhaustion, anemia, atherosclerosis, respiratory infections, bronchial asthma, tonsillitis, and radiation exposure.
The juice of sweet varieties of pomegranate has proven itself as a restorative agent after infectious diseases and operations, and gastrointestinal disorders.
Juice of sour varieties helps with diabetes.
If there are no special recommendations, then pomegranate juice is prescribed in a glass with the addition of one tablespoon of honey three times a day.
Attention: pomegranate juice is contraindicated in gastric ulcer, gastritis with high acidity of gastric juice!
Grapefruit
Grapefruit has high dietary and medicinal qualities. Grapefruit fruits improve appetite, help normalize digestion processes and reduce functional disorders of the liver, lower blood pressure, and help restore strength in case of fatigue. Glycosides contained in grapefruit fruits have anti-sclerotic properties.
Grapefruit fruits contain 90% water, 4-7% sugars, 1-2% organic acids, pectin. 100 g of grapefruit juice contains up to 45 mg of vitamin C, as well as vitamins B, D, P.
Grapefruit is rich in fiber, contains antioxidants - vitamin C and vitamin A. Grapefruit is one of the fruits and vegetables, the use of which reduces the risk of cancer and diseases of the cardiovascular system (coronary insufficiency, hypertension).
Potato
Potato contains all the substances necessary for our body - carbohydrates, amino acids, vitamins and salts of many metals.
In medicine, fresh potato juice is used as a remedy for gastritis, gastric and duodenal ulcers, and constipation. They also drink it. Baked potatoes help lower blood pressure, just eat them with the crust.
Potato juice is recommended to rinse the mouth and throat when inflammatory processes. And with angina and a strong cough, potatoes are used for inhalation.
In folk medicine, freshly ground tubers are applied to the inflamed area of the skin in the treatment of burns, eczema, felons and non-healing wounds.
Potatoes are useful for diseases of the kidneys, cardiovascular system. If your stomach hurts hyperacidity- drink potato juice. But avoid potato dishes for obesity, diabetes.
Strawberry
Strawberries normalize the body's metabolism, help with cardiovascular diseases, diseases of the gastrointestinal tract - stomach ulcers, cholecystitis, pancreatitis, gallstones, intestinal infections, kidney and urinary tract diseases.
In folk medicine, strawberries were used as an antimicrobial agent, for the treatment of beriberi, gout and uterine bleeding. As an antiseptic, an aqueous infusion of berries is used, they are gargled with sore throats and mouth with. Strawberry juice whitens and softens the skin.
Onion
Onions are rich in potassium, vitamin C, folic acid, sulfur. It contains up to 10% sugars, as well as protein substances, fiber, calcium and phosphorus salts, some trace elements and essential oils. Pro-vitamin A, vitamins B1, B2, PP were found both in the bulb and onion. Moreover, all these vitamin riches are preserved in significant quantities even after heat treatment. 70 g of green onions fully satisfy the body's daily need for ascorbic acid.
Onion stimulates gastric secretions. With diseases of the gastrointestinal tract, liver and kidneys, it is dangerous to eat onions.
Raspberry
Ripe raspberries per 100 g contain 87.0 g of water, 0.8 g of proteins, 9.0 g of organic acids; 224 mg potassium, 19 mg sodium, 40 mg calcium, 37 mg phosphorus, 22 mg magnesium, 1.6 mg iron, 0.20 mg provitamin A, 0.02 mg vitamin B1, 0.05 mg vitamin B2, 0.60 mg of vitamin PP, 25 mg of vitamin C. There are also cobalt, copper, manganese, folic acid in raspberries; the content of vitamin P in it reaches 40 mg, tannins - 0.3 g.
Raspberries are useful for anemia, diseases of the gastrointestinal tract, atherosclerosis, kidney disease, hypertension. Raspberry phytoncides destroy yeast and mold spores.
For a long time, traditional medicine has used raspberries and raspberry juice as an antipyretic and diaphoretic. The ability to bring down the temperature of raspberries is due to salicylic acid, which is contained in it in a fairly large amount.
A decoction of raspberry branches was used for annoying coughs.
Attention: raspberry juice is not recommended for gout and some kidney diseases (for example, with uric acid diathesis). May cause a severe allergic reaction!
Carrot
Carrots are useful for diseases of the kidneys, liver, hypertension, salt deposits and constipation. And with colitis, exacerbation of peptic ulcer - it is contraindicated.
Carrots improve appetite, digestion and tooth structure. Nursing mothers are advised to drink up to 0.5 liters of carrot juice - milk becomes better from it. Children begin to give this juice already in the first month of life as a means of improving the development of the body.
Carrots are also an excellent healing agent for stomach and duodenal ulcers. It is very important that its juice increases the body's resistance to infectious diseases. He strengthens nervous system and perhaps unparalleled for boosting energy. In addition, this juice is essential for our eyes to improve vision. Do not forget: carotene, for which carrots are so valuable, is absorbed by the body only together with fats. Pour the carrots with sour cream, or better - with vegetable oil.
cucumbers
Cucumber contains vitamins (C, B1, B2, PP), sugar, mineral salts. In addition, cucumber juice cleanses the body, removes toxins and toxins. Experts note that potassium, which is present in significant amounts in cucumbers, normalizes blood pressure, has a beneficial effect on the functioning of the heart, and helps to remove fluid from the body. , present in cucumbers in an easily digestible form, is necessary for normal functioning. Sulfur contained in cucumbers improves the condition of human teeth, nails and hair. As a result of numerous studies, it has been established that cucumbers contain: compounds of fluorine, zinc, molybdenum, as well as iron and aluminum, folic acid. In addition, an enzyme similar in nature to was found in cucumbers. This circumstance is important for people with diabetes.
walnuts
Walnuts contain a lot of vitamins: C, A, E, group B. Recommended for chronic constipation, atherosclerosis, diseases of the cardiovascular system, liver, anemia, obesity. With enterocolitis, refrain from using them!
Parsley
Useful properties of parsley - the ability to drive with dropsy, have a diaphoretic and choleretic effect, alleviate the condition with nephrolithiasis, hypertension, polyarthritis and other diseases
Parsley is useful in urolithiasis, but in acute kidney diseases it should be excluded from the diet.
Her medicinal properties are explained by the presence of a complex of vitamins and mineral salts, which are in the optimal ratio.
Tomatoes
They contain potassium (good for the heart, helps to remove excess fluid from the body), magnesium (helps the body adapt to cold), iron (recommended for anemia), zinc (needed for the growth of skin cells, hair and wound healing), calcium (strengthens bones ), phosphorus (participates in metabolic processes). Tomatoes contain a large amount of organic acids that our body needs to function properly.
Tomatoes contain (in different amounts) quite a lot of vitamins - B1, B2, B3, B6, B9, E, but most of all they contain vitamin C. 100 g of ripe tomatoes cover a quarter of an adult's need for it.
Tomatoes treat not only the body, but also the suffering soul. They have “ready-made” serotonin, called the hormone of happiness, and tyramine, an organic compound that turns into serotonin already in the body. Thanks to this, tomatoes improve mood, and in stressful situations they work as antidepressants.
Radish
Radish improves digestion. It is not recommended for peptic ulcer, gastritis, liver and kidney diseases, gout (as it contributes to the deposition of salts). The same can be said about the radish.
Beet
The beneficial properties of beets are due to the presence in the roots of various vitamins (C, B, PP, etc.), betaine, minerals (iodine, magnesium, potassium, calcium, iron, etc.), bioflavonoids. It is used as a tonic, improves digestion and metabolism.
Beets help the body absorb vitamin B, and are rich in vitamins themselves.
Boiled beets, beetroot broth - and. Raw beetroot juice is useful for hypertension.
Plum rich in vitamins, organic acids, mineral salts. For constipation, prunes are recommended.
Pumpkin and pumpkin juice with honey will help you sleep.
apples
Apples contain pectins, phytoncides. For diabetes and obesity, sour varieties are recommended, and for gout, cardiovascular diseases, and a tendency to stone formation, sweet varieties are recommended.
The peel of an apple contains a large amount of antioxidant, which, together with vitamin C, prevents free radicals from having a harmful effect on the body. The insoluble fiber in apples prevents constipation and removes harmful substances from the body, thereby reducing the chance of colon cancer.
Apple helps to normalize digestion.
In addition, apples boost the immune system and help keep blood sugar levels constant. Apples are best eaten raw, but even after a little heat treatment they retain most of their nutrients.
Modern scientists propose a new rule for a healthy diet - eight servings of vegetables and fruits daily. But nutrition expert and obesity researcher Zoe Harcomb says that the myth about the benefits of vegetables and fruits is too inflated.
Of course, vegetables and fruits are delicious and colorful and go well with any meal. However, in terms of health and digestion, they have little to offer, the author argues.
According to Harcomb, the advice to consume fruits and vegetables eight servings a day only exacerbates one of the biggest health mistakes, writes The Daily Mail.
In particular, the author relies on data that were obtained during a European study that covered 300,000 people from 8 countries. It has been claimed that people who eat eight or more servings of fresh food a day are 22% less likely to die from heart disease.
However, during the study period, 1636 participants died of heart disease, which is 0.5%. A minority of the deceased belonged to the group of subjects who consumed more vegetables and fruits. However, as the researchers noted, these people could generally lead healthy lifestyle life like being less likely to smoke, eating less processed foods, being physically active.
So, what should not be done is to "jump" from connection to cause. It's not fair to say that "eating more fruits and vegetables reduces the risk of dying from heart disease," Harcomb notes.
This idea is confirmed by another 8-year study, in which half a million people took part. It proved that fruits and vegetables do not protect against breast, prostate, colon and lung cancer. The consumption of these foods has no effect on the likelihood of developing this disease.
The myth of the miraculous properties of vegetables and fruits was born in 1991, as a marketing campaign by the US National Cancer Institute and has been a great success, says the researcher.
People believe that fruits and vegetables are an extremely rich source of vitamins and minerals. However, the truth is that of the existing 13 vitamins, fruits can only give us plenty of vitamin C. They also contain vitamins A and K1 - but our body can only get them if they are mixed with fats, such as butter or olive oil . Together, A (retinol) and K2 can only be found in animal products.
In terms of minerals, fruits are a good source of potassium, iron, and calcium, but meat, fish, eggs, and dairy are definitely higher in the latter two. By the way, there is much more vitamin A in the liver than in an apple.
Harcomb warns that adding five, especially eight servings of fruits and vegetables to your diet can be counterproductive. After all, fruits contain a lot of fructose, which is not metabolized by the body in the same way as glucose. This is a biochemical fact that few agree to believe - fructose is sent to the liver where fat is stored.
Another traditional argument in favor of vegetables and fruits is that they are a “source of antioxidants”. According to this theory, we need as many antioxidants as possible in our diet so that they can counter the oxidants that damage our cells.
Another common dietitian's attitude is to eat less fat. Of course, when it comes to artificial trans fats found in cakes and cookies, they should be banned. But in pursuit, you should not demonize the natural fats found in eggs, fish and meat, the expert says.
As for the healthier dietary fiber, the human body can't digest it at all, says Harcomb.
Finally, the author offers his own list of useful products to include in your diet. This is the liver, which has plenty of all vitamins and minerals, sardines - where there is vitamin D and calcium, eggs - vitamins A, B, D, E and K, as well as iron, zinc, calcium, etc.
Seeds will also be useful, which will give you magnesium, zinc and vitamin E, and dark green vegetables rich in vitamins C, K and iron - broccoli or spinach. For the sake of calcium and vitamins A and D, you should drink milk, and from oatmeal you will get magnesium, zinc and vitamin B. Magnesium, along with zinc, is also found in cocoa.
The benefits of vegetables and fruits are undeniable, but there are a number of misconceptions that you should know and take into account.
The misconception about the benefits of organic products
The so-called organic fruits and vegetables that are grown in organic farms contain more vitamins than those grown in the usual way.
The main advantage of fruits and vegetables, the so-called organic farming, is that organic fruits and vegetables contain less nitrates and pesticides.
However, no increase in the amount of minerals, trace elements and vitamins was found with this method of cultivation. Organic farming does not affect the biological value of fruits and vegetables.
The Frozen Food Misconception
Frozen vegetables contain fewer vitamins than fresh vegetables.
Researchers from the Austrian Consumer Society compared the nutritional value of frozen and fresh vegetables imported in winter from Italy, Turkey, Spain and Israel. The vitamin content of frozen peas, cauliflower, beans, corn and carrots was higher than that of imported fresh vegetables. It should be remembered that fresh vegetables available in stores in winter are most often imported from southern Europe or northern Africa and contain much less vitamins and minerals than local vegetables in season.
The results of such studies serve as the basis for the development of dietary recommendations. So, in the UK, frozen and canned vegetables and fruits are included in the set of products that are recommended to be consumed daily in winter.
Frozen fruits and vegetables, if they were not subjected to additional freezing and thawing, were stored in accordance with the rules, are almost not inferior in quality to fresh ones, Boris Sukhanov, Doctor of Medical Sciences of Russia, confirmed during an online conference in RIA Novosti. What's more, the researchers believe that fresh-looking vegetables that travel a long way before hitting the shelves in winter contain little to no vitamins and minerals. Frozen vegetables, on the other hand, are usually processed within a few hours after being harvested, and their nutritional value is preserved.
Frozen vegetables in terms of their nutritional value and content of water-soluble vitamins are practically not inferior to fresh ones. The freezing process (we are talking about an industrial process, which is a sharp decrease in temperature) is well developed and allows you to save vitamins, minerals, trace elements and dietary fiber in vegetables. Freezing leads to a slight decrease in the initial level of only vitamin C - ascorbic acid. The content of vitamins B1 and B2 in frozen foods does not change.
Sometimes it's much better to use frozen food than to buy wilted fruits and vegetables that keep in the fridge for several days.
The misconception about food freshness
Fresh and boiled vegetables and fruits contain the same amount of vitamins.
Of course, the content of vitamins B1, B6, folic acid or vitamin C is partially volatilized during heat treatment. Therefore, regularly eating fresh, raw fruits and vegetables is very beneficial. However, this is not always the case, because there are, for example, such useful substances as carotenoids contained in carrots, tomatoes, etc., which can be absorbed much better if these vegetables are heated in oil.
But the longer the cooking process was, the more vitamins and minerals will be lost: up to 40% of nutrients are lost when vegetables are boiled in water for a long time. Therefore, in order to preserve the vitamins in vegetables and fruits, quick cooking methods or, best of all, steaming are always recommended.
Misconception about the presence of vitamins
Many mistakenly believe that the white veins and stalk of a lettuce or cabbage head are the parts that contain the most vitamins.
Most often, vitamins are concentrated in those parts of fruits and vegetables that are more intensely colored. In lettuce, therefore, it is green leaves.
If you want to get a lot of vitamins, you should give preference to brightly colored vegetables and fruits: yellow melon, carrots, apricots, mangoes, red, yellow and green bell peppers, broccoli. All red, orange, and green vegetables are rich in carotenoid pigments, which, when combined with vitamin C, protect us from harmful effects free radicals.
The raw food misconception
Eating too many raw fruits and vegetables is very healthy and cannot cause digestive problems.
Crude fiber is important for digestion, with unprocessed vegetables and fruits, vitamins enter the body. However, everything is good in moderation. Too much raw vegetables in the diet can cause bloating, heartburn, and other problems. The optimal ratio of raw and boiled vegetables and fruits is 2:3, in extreme cases 1:1.
In order to facilitate digestion, it is recommended that when eating raw fruits and vegetables, take time to chew them slowly. Or consume fresh fruits and vegetables in the form of purees, smoothies, in cocktails or pureed cold soups. An example of such a pureed cold soup is gazpacho.
If raw fruits cause digestive problems, train yourself to eat them 15-20 minutes before meals, and not after, as is customary. Fruits that enter our body after eating are blocked in the intestines and fermented there, which causes bloating. Fruits eaten before meals easily pass through the intestines and do not linger in it, so the likelihood of their fermentation is significantly reduced.
If the advice to eat fruits before meals does not help you avoid problems, try baking or steaming fruits and vegetables, when cooked, dietary fibers soften and irritate the intestines less.
The misconception about the benefits of all fruits
All fruits are equally useful and low-calorie.
This is not entirely true. You have not noticed why many diets allow you to eat any vegetables except grapes and bananas. Their calorie content, respectively, is 70 and 89 kcal per 100 grams. This is not a little, considering that we are not limited to 100 grams of fruit per day. In addition, these fruits contain a lot of sugars, which, when overabundant, are very quickly deposited in the form of body fat.
More useful for the figure will be citrus fruits, green apples, pineapples. Grapefruit and pineapple, in addition to being very tasty, contain substances that help break down fat faster.
When shopping for fruits, don't forget the other side of the coin, such as pesticides and various coatings that give them a sheen. Wash fruit thoroughly with a brush under hot water, and buy them from trusted people.
Misconceptions about the benefits of juices.
Juice is a natural and healthy product, so you can drink it as much as you like.
1. The fact is that juice and juice-containing drinks contain a lot of sugar. Experts have found that the sugar content in them can sometimes reach up to six teaspoons of sugar per 250-gram package. Therefore, they are high in calories. So, a liter of grape juice contains about 1100 kilocalories, and a liter of apple juice contains about 900. In addition, most juices increase appetite. And all this, as we understand it, contributes to the addition of extra pounds. In addition, excessive consumption of sugar can lead to diabetes.
2. Some of the drinks are labeled "no added sugar" or "low sugar". But in this case, you should not deceive yourself either - the sugar in them is replaced by artificial sweeteners - saccharin, aspartame (E951), acesulfame-K (E950), which, although they do not contain extra calories, are still no better than sugar.
3. In addition, the juice contains a lot of acid, which contributes to the destruction of tooth enamel. In addition, very acidic juices bind calcium and remove it from the body, so with osteoporosis, you need to use such juices very carefully.
4. Drinking too much juice can lead to chronic diarrhea.
5. Also, do not forget that there are contraindications to the use of juices, such as ulcerative colitis, gastritis with increased secretory activity, pancreatitis, peptic ulcer and others.
Misconception about the possibility of losing weight on fruits.
You can lose weight if you eat only fruits.
Actually. Naturally, fruit is better than a hamburger. But not every fruit automatically becomes a non-calorie food. The sweeter it is, the more fructose it contains. And, judging by the results of new research, it is deposited on the waist and on the hips in the same way as white sugar.
What will really help? Grapes, cherries, and bananas are high in sugar, so these fruits are best eaten in moderation. But apples and citrus fruits, indeed, you can eat as much as you like. They, on the contrary, satisfy hunger, and having had an apple before dinner, you can already calmly eat at the table much less than you intended without feeling hungry.
According to the materials of the Internet.
Original entry and comments on
Hello dear readers! Once I promised to write more about the special benefits of fruits and vegetables. Let's see why it's important to include them in your diet regularly.
- Fruits and vegetables are helpers in cleansing the body. They contain a lot of fiber, which is so necessary for the proper functioning of the intestines, besides, they help to remove toxins and harmful substances from the body.
- Fruit contains a natural fluid that is beneficial to our cells.
- Fruits and vegetables are a storehouse of valuable vitamins and minerals necessary for the smooth functioning of internal organs.
- They contain substances that can prevent the onset of many serious diseases.
- They contain the maximum useful substances and at the same time a minimum of calories, it is The best way get full and not gain weight
Separately, green leafy vegetables can be distinguished, such as, for example, parsley, celery, dill and many others. You can learn about the benefits of greens and drinking green smoothies in the article "Add greens to your racton!"
Various studies confirm:
- Vegetables and fruits protect against all types of cancer if consumed in large and sufficient amounts. This is confirmed by hundreds of scientific studies.
- Raw vegetables have the strongest anti-cancer properties of the foods.
It is very good for the body to consume more fruits, green vegetables and beans. This is the key to both losing weight and improving health.
Studies have found that those who eat more fruits and vegetables have stronger bones.
Green leafy vegetables are also very effective in reducing the number of hip fractures,
they contain a lot of not only calcium, but also other useful substances, such as
like vitamin K, it is he who makes the bones stronger.
Separately, I would like to say about fruits
Fruits are vital to our health. They provide the strongest protection against cancer, especially cancer of the digestive system.
Studies show that fruits contain special substances that act as a prophylactic against the aging process of the brain.
Sweets are necessary for our body, but instead of sugar and other sweets, we should eat more fresh fruits and other healthy plants, from which we get not only a source of energy, but also many other elements that help prevent many health problems.
“I recommend eating large portions of salad and at least 4 fresh fruits a day.
When you add more fresh fruits and vegetables to your diet, weight and blood pressure drop by themselves without difficulty.”
Joel Furman - Dr. med. Sciences, international
recognized nutrition expert.
"Live" salads - a storehouse of nutrients!
I highly recommend adding so-called "live" salads to your daily diet. Due to such super healthy ingredients in them, like sprouted mung bean, milk thistle or amaranth flour, these salads are several times more useful than usual ones.
Where can I get the necessary ingredients for "miracle salads"? I usually order them online from a special health food store. The choice of "usefulness" there is the widest.
Beets with garlic and mayonnaise
Grate raw beetroot thinly. (It is possible on a grater for Korean carrots).
Top with cashew mayonnaise:
Soak the nuts in water for 0.5-1 hour, beat in a blender with a little water in a puree, add chopped garlic.
Salad with sprouted mung bean
Sprouted mung bean - 1 tbsp
Beets or 2-3 carrots
green onion or garlic
linseed oil - 1 tsp
sesame - 1 tsp
Chop the beets in a blender or on a grater, finely grate the garlic or in a crush, mix with the rest.
How to germinate mash? This is done very easily. It is enough to rinse, soak in clean water for several hours. When it is soaked well, you can drain the water and spread it on a flat surface. Make sure to stay moist. But it can also germinate in water. It is better to store as it sprouts in the refrigerator.
Salad with green buckwheat
Cabbage fresh or sauerkraut
green onion
linseed oil - 1 tsp
milk thistle or amaranth flour - 1 tsp
sesame - 1 tsp
dry seaweed - 1 tsp
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