Because of our harsh climate, the people have two myths. The first was born in the era of the Soviet deficit: fresh vegetables and fruits can be eaten only in season, and at other times of the year - homemade supplies are better - pickles, jams, compotes. The second myth sounds more scientific: since our distant ancestors ate only what they mined in their native lands, then human metabolism is closely related to the area of residence. Since there were no fresh gifts of nature in winter (and even more tropical), it means that they are harmful to us.
Potatoes are not ours
If you think so, then first of all it is necessary to give up not bananas and citrus fruits, but from the main national product - potatoes, - explains Viktor Konyshev, nutrition expert, MD... - They began to plant it, like coffee, only under Peter I, that is, only 300 years ago. From the point of view of evolution, this is a negligible period of time during which no adaptation of metabolism to the product can occur.
On the other hand, even if you eat only what your 6 acres bring, then such food will not be ideal either. Why?
Experts from the World Health Organization (WHO) recommend at least 400 grams of vegetables, fruits and berries for the prevention of diseases every day, - explains Viktor Konyshev. - Each fruit is endowed with useful substances inherent only to it, therefore it is better to combine different gifts of nature. Cranberries, for example, are inferior to black currants, sea buckthorn and kiwi in terms of vitamin C content. But it contains a lot of resveratrol (protects against atherosclerosis). Sea buckthorn and avocado, unlike other fruits, contain many beneficial unsaturated fatty acids. It is often believed that fruit is the source of all vitamins. But this is not the case. Basically, they contain only vitamin C, folic acid and beta-carotene (from which vitamin A is formed). The need for other vitamins must be replenished with food of animal origin and cereals. For example, in winter, vitamin D is especially important to us - there is not enough sun for its production in the body. There is no this vitamin in fruits; eggs, butter, cod liver, caviar will help fill the need for it.
On the recommendation of WHO, information campaigns promoting fruits and vegetables have been carried out in many countries. If Russia had heard this call, then our slogan would have sounded like this: "5 times a day!" This means that everyone needs to eat at least 5 servings of vegetables and fruits per day, each serving is 80-100 grams. But in some countries, the recommended dose was increased up to 6-12 times a day. In addition, people were taught to eat fruits of different colors. The "game" with colors has a serious scientific basis - the color of fruits and vegetables is given by the most useful substances with a powerful antioxidant effect. They protect us from diseases of the heart, blood vessels, even many types of cancer.
Let's live without pineapples?
What to look for when going to the store?
Carrots, beets, cabbage, turnips, radishes and onions are the only Russian vegetables that can be preserved throughout the winter without preservation. But they are not enough. We also need tomatoes, colored peppers, zucchini, eggplants, salads, etc. Tomatoes can be replaced with tomato juice.
Domestic fruits do not survive the winter. Therefore, do not disdain gifts from warm regions. Of course, you can do without pineapples and mangoes. But the body needs the usual oranges and tangerines.
Pickles, preserves and compotes are no longer useful gifts of nature, but ... to put it mildly, their imitation. But there is one exception - sauerkraut. True, it is more correct to refer it not to pickles, but to fermentation products like kefir and wine. After fermentation, nutrients from it are absorbed much better. When stewing cabbage, they are partially destroyed.
Freeze summer berries, vegetables and fruits in the freezer. So, unlike jams and pickles, useful substances will be preserved. Strawberries and cherries should not be considered seasonal delicacies - they are healthy all year round. But, on the contrary, raise pickled cucumbers to the rank of a special delicacy - it's really tasty, but it's better to eat it less often.
Add dry herbs a pinch to different dishes. In terms of useful properties, it is not inferior to fresh.
Potatoes are almost the only herbal product that is not considered healthy. Vitamins, antioxidants and other necessary substances in it "the cat cried", and there is a lot of starch. Substitute vegetable side dishes.
It is impossible not to say about greenhouse vegetables and greens grown by the hydroponic method - in pots or on artificially simulated soil. Of course, soil is better. But these will do, too.
Avocado as gloves?
In fact, there are no harmful vegetables and fruits - there are only individual contraindications to them.
For example, an allergy to citrus fruits. Often it happens in early childhood, therefore, mothers who are breastfeeding should avoid these fetuses, - Konyshev continues his story. - Many people like to lower blood pressure with black chokeberry. But due to the high content of vitamin K, these berries increase blood clotting, which is undesirable for the elderly, and it is they who are more likely to suffer from hypertension. It is important to consider this feature of black chokeberry, and for those who take medications that reduce blood clotting (warfarin and other vitamin K antagonists), their usual dose may be ineffective. For many diseases of the digestive system, sour fruits will not work. People who are allergic to the latex glove material, due to the similarity of latex protein to that of certain fruits, often have the same reaction to avocados, pineapples, bananas, melons, figs, kiwi, papayas, peaches, tomatoes, and chestnuts.
On the shelves, they lie like glossy pictures on the pages of various magazines. But "All that glitters is not gold" says a well-known proverb. So you need to know and be able to choose not only the most beautiful, but also the most beautiful ones.
Researcher of the Academy of Nutrition of the Republic of Kazakhstan, sports medicine doctor, nutritionist told the correspondent of the media portal how to choose the right vegetables and fruits.
- What vegetables and fruits are good for a person to eat in winter?
In winter, you can eat any fresh vegetables and fruits, as long as they contain a minimum amount of pesticides. We, near Almaty, have farms that are engaged in their cultivation. It is safe to buy vegetables there, as they are grown in an ecologically clean area.
You can also eat fresh frozen vegetables and fruits. With a sharp freeze, all vitamins and vegetables such as broccoli, cauliflower, carrots are preserved - they are also useful for consumption.
The main component of healthy nutrition is their thermal treatment.
If, when cooking vegetables, throw them into boiling water, then 15 percent of nutrients are lost. If you put vegetables such as carrots, beets, potatoes in cold water, then 65 percent of vitamins are lost, for example, in a multicooker, only five percent. When preparing vegetables, you need to be careful.
- Is it healthier to eat vegetables raw or is it better to boil them?
Depends on what. For example, you won't eat broccoli and cauliflower raw. It depends on the origin of a particular vegetable crop. If we look at the example of tomato, then it is a good antidepressant and antioxidant. If it is stewed or baked in the oven for 15 minutes, then its beneficial properties are reduced by about 30 times.
- What advice do you have in choosing the right vegetables?
The best way would be to carry an eco-test with you. In our country, it is brought to order, in Russia it is sold even in pharmacies, I hope it will soon appear on the free market in our country too.
And if without a device, then you should rely only on your instinct and smell. For example, a tomato should smell like a tomato, the smell should go at the base of the stalk. 
The next step is to cut it, if there are white fibers, then the vegetable is full of nitrates, then it should be elastic, its pulp should be homogeneous. The same goes for cucumber, it should smell like cucumber. The cucumber should not be dark green, it should be light green. The so-called pimples on his skin should not be tough.
As for greens, it is not so easy to visually determine the degree of saturation of nitrates, but if it is soaked in water, then their amount can be neutralized.
Zucchini and eggplant are best chosen medium in size and naturally smooth.
- Size matters?
Yes. The smaller the fruit, the less it contains chemical fertilizers.
- What is the basis for choosing fruits?
It is better to buy fruits that are grown in our country. Because fruits sent to us from abroad are processed with chemicals in order to maintain their freshness.
To give them a marketable appearance, producers or sellers of vegetable crops often resort to some tricks, for example, rub vegetables and some fruits with paraffin for shine. Is it harmful to the body?
There is such a thing. Usually rubbed with wax and sulfur. Of course, this is harmful, this is not a food product, it is unnatural for the human body.
- Can vegetables and fruits contain GMOs?
Oh sure.
- How to protect yourself from this?
According to the law of the Republic of Kazakhstan, the manufacturer is obliged to indicate the level of nitrates and various chemicals on the product. You should always keep track of what is included. Of course, it is more difficult with vegetable crops in this regard.
- How much can a person eat vegetables and fruits in a daily diet?
Everything is purely individual, it is influenced by many different factors. Depends on the age, gender and weight of the person. Even human activity must be taken into account. But, as in everything, a measure is needed. It is advisable to consume as much fruit as will fit in your palm.
Top 10 Healthiest Fruits and Vegetables.
1:592 1:601What foods do you need to eat in winter to get vitamins?
1:709Winter is a period of cold weather, snow and vitamin deficiency. Laziness, apathy, lethargy, poor skin and hair - all this is from a lack of vitamins.
1:946 1:955Most people immediately associate the word "vitamins" with a pharmacy. Because at the slightest ailment, people run to pharmacists. But what if the necessary vitamin complex can be obtained simply by eating certain foods? It's much easier and more enjoyable than swallowing medicine. After all, when the body lacks something, the appearance of a person suffers first of all: hair dulls, nails break, complexion worsens, teeth crumble and much more. If the deficiency of vitamins is not replenished in time, then this will not lead to anything good.
1:19501:8
Persimmon
2:540The orange color of its pulp indicates a large amount of beta-carotene. This substance, a derivative of vitamin A, strengthens vision, stimulates the renewal of cells in the lungs and bronchi.
2:860A milkshake with persimmon will help soften a cough (whisk half a liter of milk with two peeled ripe fruits in a blender).
2:1102Persimmons also contain a lot of niacin (vitamin PP), which helps fight fatigue and is involved in the production of the hormone serotonin, our natural antidepressant.
2:1430But the main "trick" of persimmons is vegetable sugars, which are good for the heart and at the same time do not harm the figure. Scientists from the University of Munich have found: persimmon helps to normalize blood pressure at the initial stage of hypertension without the use of drugs.
2:1884 2:103 2:112
Apples
3:646On a cold morning, the body will wake up faster if you drink tea infused with Antonovka slices. When baked, apples improve stomach function. Apple juice stimulates metabolism.
3:983Sweet and sour green apples are high in iron. This trace element is very important for blood, fights fatigue and anemia.
3:1226The seeds of "winter" apples, for example, Antonovka, contain a lot of iodine: 5-6 apple seeds cover the daily requirement. Iodine helps to overcome hypersensitivity to cold.
3:1558Antonovka has been used for a long time as a remedy for winter beriberi: by spring it retains up to 90% of vitamin C, while in other fruits its content drops to 40-30%!
3:327You need to eat 2 large apples or 3-4 smaller ones a day.
3:426 3:435
Garnet
4:969Eating one pomegranate or drinking a glass of pomegranate juice a day is a great way to cleanse your blood after colds and flu. It contains enzymes that help in the production of red blood cells - red blood cells.
4:1391Pomegranate contains four essential vitamins: C - strengthens the immune system, P - blood vessels, B6 - the nervous system, and B12 improves blood count.
4:1622The astringent substances in pomegranate help relieve the excruciating cough associated with bronchitis and also stimulate the pancreas. But with increased acidity of the stomach, pure pomegranate juice is contraindicated - it is better to dilute it with carrot juice.
4:463But the cores should not drink this juice in a concentrated form - it increases blood clotting and, if prone to thrombosis, can damage.
4:740You can eat one ripe pomegranate per day or drink a glass of pomegranate juice.
4:885 4:894
Citrus
5:1436Grapefruit juice helps to gently lower blood pressure. For hypertension, it is recommended to take 1/4 cup of grapefruit juice 20-30 minutes before meals. Also, this fruit contains the substance bromelain, which enhances lipid metabolism, in other words, helps to “burn” fats.
5:1962Orange juice lowers cholesterol levels in the body.
5:109Choking on the subway? Buy a bottle of grapefruit essential oil at the pharmacy - it relieves attacks of lightheadedness and dizziness.
5:340Oranges, tangerines and grapefruits contain: beta-carotene or vitamin A, which is important for the skin and digestion, B6, which fights against dermatitis, ascorbic acid, as well as a lot of folic acid, which is important for hormonal metabolism.
5:743Immunologists advise to eat half a grapefruit a day or two oranges a day in winter to prevent colds.
5:982 5:991
Cranberry
6:20Scientists call her the "snow queen" among the berries. Still: if she is hit with frost, there will only be more vitamin C in the marsh berry!
6:291So, when frozen, it does not lose its beneficial properties at all.
6:421Acids are found in cranberries, which act like real antibiotics. Cranberry juice helps to fight kidney inflammation, to recover faster after influenza and SARS.
6:754Cranberry juice is beneficial for preventing kidney stones. And soaked cranberries relieve fever, quickly relieve fever. So be sure to keep a bag of frozen cranberries in the refrigerator in case of winter colds.
6:1174In addition to ascorbic acid, it contains a lot of potassium, which is important for the heart, vitamin H, which is necessary for immunity, and phosphorus, which gives muscle tone and strength to bones and teeth.
6:1461It is advisable to drink half a liter of cranberry juice per day, made from
6:1601a couple of glasses of fresh or frozen cranberries.
6:95 6:104
Sauerkraut
7:657Salted cabbage for 2-3 days, which is most often sold in stores, is not very useful. But real sauerkraut contains the most vitamin C and antioxidants among winter preparations. It is better to eat sauerkraut no earlier than 10 days after salting (during this time, harmful compounds - nitrites - break down in it). There is more vitamin C in sauerkraut than in fresh!
7:1362And scientists also call white cabbage a "minus-high-calorie" product. This means that the body spends more energy on its processing than it receives calories from it!
7:1682Also in cabbage (in both common white cabbage and broccoli) there is a lot of unique vitamin K, which helps our immune system to defend against cancer. But this vitamin is fat-soluble, that is, it is absorbed by the body only with fats. So cabbage salad is best seasoned with vegetable oil.
7:533To get your daily intake of vitamin K, you need to eat about 250 grams of fresh or sauerkraut per day.
7:739 7:748
Pumpkin
8:1280Its freshly squeezed juice is good for metabolic disorders, diabetes mellitus. A glass of juice drunk on an empty stomach will help get rid of heart or kidney edema. There are a lot of zinc salts in pumpkin, and they increase male potency (so often treat the faithful with pumpkin pancakes). Vitamin E smoothes and moisturizes the skin.
8:1869Pumpkin seeds are a recognized choleretic agent. Helps the liver if you overeat or drink. In addition, pumpkin pulp contains a lot of vitamin D, which is especially valuable on a short daylight hours. It is needed for the strength of bones and teeth and is produced by the body only under the influence of sunlight.
8:542Eat up to 250 grams of pumpkin pulp per day or drink 2 glasses of pumpkin juice.
8:691 8:700
Tomatoes and tomato juice
9:1265The best source of the antioxidant lycopene. Moreover, it is better absorbed not from fresh fruits, but from stewed, baked, and also from tomato paste. The daily prophylactic dose of lycopene is 10-15 mg. It can be obtained from a choice of: 200 g of tomatoes in their own juice, 2 glasses of tomato juice, or 3-4 tablespoons of natural tomato sauce.
9:1875Tomatoes in all varieties are very rich in potassium, and this is good for the cores (the daily requirement of potassium is contained in a glass of tomato juice).
9:245Tomato juice gently reduces arterial and intracranial pressure, it is useful to drink it for hypertension and glaucoma.
9:452But tomatoes are high in fiber and acids. Therefore, you should not eat a lot of tomato dishes for gastritis with high acidity and inflammation of the gallbladder.
9:737Drink a glass of tomato juice a day or eat two or three tomatoes in your own juice.
9:898 9:907
Radish
10:1441Our natural "antibiotic" is rich in antimicrobial agents. The bitterness contained in it has an anti-sclerotic effect, that is, it is involved in the breakdown of "bad" cholesterol. The radish is well stored and holds the title of champion among vegetables for the safety of vitamin C over the winter. It also has a diuretic and properties, which is useful for vascular edema and high blood pressure.
10:2173Grated radish with honey is one of the best cough recipes. To cope with winter asthenia (loss of strength) will help a salad of green radish (daikon) with sunflower oil and carrots.
10:346But because of the bitterness, radish is contraindicated in inflammation of the stomach, pancreas and kidney stones.
10:528To mimic immunity during the vitamin deficiency season, it is enough to eat 150 grams of radish salad per day or take two tablespoons of radish juice with honey.
10:819 10:828
Green pea
11:1379In addition to magnesium, zinc, proteins (by the way, there are more of them than in potatoes), niacin PP, which is important for the heart, green peas contain a lot of two important B vitamins.
11:1702B1 (thiamine) strengthens the nervous system, participates in the production of the stress hormone - adrenaline.
11:169B2 (riboflavin) supplies energy to the cells. This is important for maintaining normal thermoregulation, including our response to cold. Its lack causes chilliness, a feeling of lack of air.
11:512These vitamins are lost during long-term storage, but are retained during conservation. So if you get cold and come home from work on your nerves, open a jar of your favorite peas from Soviet times, and under a glass. It was then that the soul and warmer.
11:928 11:937Ten foods you shouldn't eat in winter
11:1029 11:1040During the winter holidays, we all allow ourselves to finally relax and eat for our pleasure, and that is why after their end we want to cleanse our body, including in the diet foods that, as it seems to us, are just right for the winter period. But, according to experts, many of these products are not only a waste of money, but also a complete lack of benefit and even harm - after all, many non-seasonal products can cause a decrease in immunity and colds.
11:195111:8
Dairy products
12:563Milk, cottage cheese and yogurt are not the best options for winter food. Firstly, in winter, more so-called reconstituted milk, which contains the minimum amount of nutrients necessary for the body, comes to the shelves. And secondly, according to oriental medicine, many dairy products have a cooling effect, which means they can aggravate a number of classic winter diseases: tonsillitis, bronchitis, inflammation of internal organs.
12:1418 12:1427
13:8
Salmon
13:29Oddly enough, but it is better to forget about salmon until the end of winter. Its catch is allowed from February to August, which means that all the fish that are sold under the guise of wild salmon the rest of the time is smuggled into the market stalls and it is not known where. Of course, this does not apply to farmed salmon - you can buy it all year round.
13:695 13:704
Tomatoes
14:1238In January, bright and firm tomatoes, although they seem outwardly appetizing and juicy, are unlikely to taste the same. In addition, the vitamins in winter tomatoes are negligible. Therefore, save money, and alternatively use homemade tomato juice or canned tomatoes - you can eat them just like that or make sauces and gravies based on them.
14:192714:8
Peaches
15:544It is tempting to buy a couple of peaches to pamper yourself or loved ones. But do not rush to do this: since winter is not the season for these fruits, they may well turn out to be tasteless and loose. So it's better to wait until summer, but for now buy winter apples - they are affordable, tasty and very healthy.
15:1083 15:1092
Strawberry
16:33If in winter you saw strawberries on the market or in a store, then with almost one hundred percent probability it came to us from afar, for example, from Israel. However, soft berries deteriorate very quickly and can be crumpled during transportation, so there is a risk that you will find pretty crumpled and stale strawberries under the beautiful and seemingly whole strawberries. So either be extremely careful when buying, or wait for summer when local strawberries appear on the shelves.
16:871 16:880
Sugar
17:1412In cold weather, you want to warm up with sweet hot tea or a cup of cocoa. And of course, we do not regret sugar for these drinks. However, doctors say that high sugar consumption lowers immunity, which is why sweets are more likely to get sick. Try replacing the usual refined sugar with honey - it is both tastier and healthier.
17:199417:8
Watermelon
18:540Now buying a watermelon in winter, as well as other fruits and berries, is no longer a problem. But is it necessary? The striped berries brought from hot countries have a different taste and a different aroma, and they cost almost like a plane. But hunting is worse than captivity, and if you nevertheless decide to buy a watermelon, then take note: the best watermelons are brought to us in winter from Costa Rica.
18:1144 18:1153
19:8
Green beans
19:55Green beans have a very delicate taste and many useful properties. However, when frozen, as it is sold in winter, it is quite tough and fibrous. In addition, according to oriental medicine, beans, like other legumes, belong to the category of cooling foods, so it is better to refrain from eating them in winter.
19:661 19:670
Cayenne pepper
20:1221It will help you clear a stuffy nose, but it will cause a stomach storm. Avoid cayenne pepper if you have a cold or flu - it irritates the inflamed mucous membranes of the respiratory tract and increases their swelling. As an alternative to cayenne pepper in winter, ginger is suitable: it relieves nausea and soothes the stomach, and warm ginger tea warms up in January frosts.
20:190020:8
Corn
21:552In winter, fresh corn is extremely difficult to find. But if you nevertheless met it, most likely it is the thawed remnants of the last season - such corn is tough, tasteless and there are practically no nutrients left in it. Try replacing corn with Brussels sprouts, which can be fried or baked in the oven.
What vegetables to eat in winter in order to maintain a figure and at the same time get enough? Part 2. Root crops
Beet. Caloric content - 40-43 kcal / 100g. Vitamins - E, PP, C, group B. Minerals - phosphorus, iron, potassium, calcium, cobalt, sulfur, magnesium.
Beets, or beet, like all vegetables, are unusually rich in coarse insoluble fiber. Acts on the intestines like a brush. The enzymes contained in beets are involved in redox reactions, glucose metabolism. Quite simply, it participates directly in the process of using sugar by the body (not granulated sugar, but sucrose and its “derivatives” - glucose and fructose). This means that by consuming beets on a regular basis, you stimulate glucose utilization. With a lack of glucose (read carbohydrates) in food, the body begins to transform stored fat for energy and life support, and this is where we lose weight.
Beetroot is also rich in folic acid, which helps to create new cells. And this is the health of all organs and our appearance. Firmer skin, healthy hair and strong nails.
Carrots ... Carrots. Caloric content - 32 kcal / 100g. Rich in carotene, flavonoids. Contains in small amounts amino acids and many useful elements, the names and properties of which are widely available on Wikipedia. For us, girls and women, it is important to know that 40-50 g of carrots cover the daily need for vitamin A. This is one of the main vitamins that ensures the health and beauty of skin, hair and nails. Since it actively participates in the creation of new cells (like folic acid - B9). Remember that this is a fat-soluble vitamin and will be absorbed well if you consume it with fats such as olive oil, homemade cottage cheese, 1 tsp. sour cream or a little butter.
In addition to vitamin A, the importance of carrots is determined by the presence of a large amount of B vitamins - B1, B2, B9.
The orange color of carrots is due to the presence of flavonoids. This is a large class of polyphenols, about which we wrote HERE, plant pigments. They take an active part in removing toxins and cleansing the body. The most important property of flavonoids for the human body is a decrease in the permeability of capillary fragility and an increase in the elasticity of erythrocytes. Which, in simple terms, means the correct blood flow through the vessels. At the same time, blood performs its function of supplying cells with oxygen and nutrients, as well as transporting “waste” blood to the liver and kidneys for further purification. As they say, the “butterfly effect” - one “small” function affects the state of the body as a whole.
In addition to these super ingredients, carrots are the richest source of fiber. And both raw and boiled. The difference is that the fiber of raw carrots is tough, while that of cooked carrots is soft. They affect the intestines in different ways. Raw - this is an emery for the intestines, boiled - gently cleanses. Thanks to their fiber, carrots are quite satiating and very low in calories - ideal for weight loss.
Turnip. Caloric content - 30 kcal / 100g. Contains carotene, as well as vitamins A, B1, B2, B5, B6, B9 (folic acid), K, C and PP, salts of potassium, magnesium, calcium, phosphorus, iron, sulfur, copper, sodium, manganese and iodine. In addition to a diverse set of micro- and macro-elements, it is rich in fatty acids - folic, linoleic and linolenic, oleic, palmitic.
Thanks to the potassium and magnesium in turnips, the body absorbs calcium much better. This means that muscles after fitness or any other workout will recover faster. The cramps, if any, will disappear. Hair, nails, teeth and gums will become stronger and healthier. The skin will be firm and smooth. In addition, potassium, as we already know, promotes the elimination of fluids from the body - edema will go away.
Like beets and carrots, turnips are rich in fiber to keep you feeling full. This is certainly not pasta or potatoes, but in any case, it will saturate for 1.5-2 hours, and most importantly, there are much more usefulness.
Japanese radish daikon, also other names - white radish, muly, baylobo, sweet radish). Caloric content - 21 kcal / 100g. Contains vitamins A, B1, B2, B5, B6, B9 (folic acid), K, C and PP, potassium, magnesium, calcium, phosphorus, iron, sulfur, copper, sodium, manganese and iodine salts.
Daikon contains an enzyme - an enzyme that helps digest starchy foods.
Regularly including this type of radish in the diet, gradually the body will become stronger and more resilient. It cleanses the kidneys and liver, removes toxins from the body, has antibacterial and antiviral effects.
Thanks to potassium, it also has a pronounced anti-edema effect.
However, if you have a delicate stomach, consume raw daikon in moderation.
Due to the high fiber content, it is quite aggressive on the gastrointestinal tract.
Jerusalem artichoke. Caloric content - 61 kcal / 100g. Contains 1/4 of the daily value of iron (3.4mg) per 100g, vitamins C, E, B1, B2, B3, B5, B6, B9 (folic acid), pectins, essential amino acids, manganese, zinc, potassium, sodium, silicon.
Particular attention is paid to the composition of essential amino acids - valine, leucine, isoleucine, lysine, methionine, arginine, histidine, threonine, tryptophan and phenylalanine. Of course, 100 g of Jerusalem artichoke will not cover the daily rate of amino acids, but cover by 2-6%.
Also, an earthen pear contains antioxidants: Omega-3 - 0.067 g, which is about 7% of the daily requirement.
Jerusalem artichoke is a source of large amounts of inulin, it is a natural analogue of insulin, which has the ability to lower blood sugar levels.
Fiber and inulin work together to remove toxins and heavy metals from the body, which is especially important for residents of large cities.
Jerusalem artichoke can be consumed in any form. The most useful is raw. For those who have a delicate stomach or a tendency to gas formation in the gastrointestinal tract, it is worth using baked or boiled.
Not surprisingly - overseas fruits (with the exception of citrus fruits), as a rule, are not rich in vitamins, and besides, they are stuffed with fertilizers and all that kind of stuff. Yes, they look like the picture. But the benefits can be hotly debated.
No matter how trite it is, in winter you should turn your gaze primarily to vegetables containing phytoncides.
With regular use, onions and garlic can protect a weakened body from colds, raise immunity and help "hold out" until the first spring greens.
Onions, especially green ones, are a real storehouse of nutrients in off-season. It is a living source of vitamins C, E, B, carotene, thiamine, nicotinic and folic acids, as well as mineral salts. In addition, both onions and garlic are excellent anti-sclerotic agents that can suppress cholesterol synthesis and regulate blood pressure. The anticancer activity of onions is also known. According to the recommendation of the GUO Research Institute of Nutrition of the Russian Academy of Medical Sciences, the rate of onion consumption per year for an adult is 10 kg, of which 2 kg is in the form of fresh herbs.
Just do not forget: fresh onions and garlic in large quantities are not recommended for peptic ulcer, liver, gall bladder and pancreas diseases. For those who do not tolerate onions, leeks can be offered, it does not contain many essential oils and is considered dietary.
White cabbage is another irreplaceable crop in winter. In fermented form, it is the leader in the content of ascorbic acid among vegetables. The antiulcer vitamin U was first found in cabbage, and the leaves contain tartonic acid, which prevents the conversion of carbohydrates into fats. Carotene, despite the fact that it is most in carrots, is absorbed better from leafy vegetables (which include cabbage). Plus, this vegetable is rich in sugars, fiber, and potassium. Therefore, cabbage can rightfully be considered a medicinal culture. To get the maximum benefit, it should be consumed fresh or fermented, since after heat treatment, some of the vitamins are destroyed. It is not worth getting carried away with the cabbage diet in case of exacerbation of peptic ulcer and kidney diseases. In other cases, it is advisable to eat 300 g of cabbage per day. As an alternative to white cabbage, Peking, or Chinese, cabbage is suitable. "Horseradish and radish, onion and cabbage will not be allowed to dashing" - says a Russian proverb. Horseradish, although it belongs more to spices, can rightfully be attributed to the most useful winter vegetables. Rhizomes are rich in vitamins C, B1, B2 and PP, have a pleasant burning taste, stimulate appetite and are a proven antiscorbutic and bactericidal agent. Horseradish activates the secretion of gastric juice, so it is used as a seasoning for fatty protein foods.
Radishes are useful to all, without exception. In winter, most often you can find traditional black radish, Margelan radish with dark green pointed roots and daikon. Roots contain a lot of vitamins C and B1, they are rich in potassium and magnesium, phytoncides and essential oils (especially black radish). Good "rare" cuisine for gout, kidney stones and high cholesterol in the blood. And black radish juice with honey is a well-known folk recipe for coughs and colds. Do not get carried away with radish only for diseases of the stomach and intestines, liver and heart.
Provided they are stored correctly, vitamins are stored for a long time in the root crops of carrots, beets, celery, and also in pumpkin.
I. Kapustin
Winter vegetables.
It is not easy to live a healthy life in winter. It's cold, fruits are getting more expensive, I want hearty food, but I really don't want to gain extra pounds. In addition, vitamin deficiency is slowly making itself felt. In general, winter is not an easy time of the year. However, we have good news for those who try to eat healthy food even in cold weather.
We will tell you a little about the vegetables of the autumn harvest - they will saturate you and enrich your body with a mass of useful and necessary substances, such as vitamins and microelements. At the same time, you can easily keep your summer slenderness and the contents of the wallet practically unchanged.)))
Let's start with the most common.
So potatoes are an important supplier of starch, fiber, and organic acids. Its essential amino acids are in the most favorable ratio, due to which it is fully absorbed. Vitamins: C, D, E, K, H, P, PP, group B, carotene, pantothenic acid, as well as iron, phosphorus, calcium, sodium and especially a lot - more than any product - potassium. Therefore, it is recommended for those who suffer from cardiovascular diseases, because potassium improves the contractility of the heart muscle. Potato tubers, as well as their juice, have a diuretic, antispasmodic and anti-inflammatory effect, are effective in gastritis and gastric ulcer and duodenal ulcer.
Now the cabbage. An equally valuable vegetable containing B vitamins, carotene, pantothenic and folic acids, plus phosphorus, zinc, iron and enzymes. Lots of fiber. The most important element in cabbage is the so-called vitamin U. This substance, isolated from cabbage juice, promotes epithelialization of the gastric mucosa and thereby prevents the development of the ulcerative process. Cabbage also contains such a thing as tartronic acid - it prevents the conversion of sugar into fat in the body, that is, it directly opposes obesity. Tartronic acid is preserved only during salting and fermentation - and is destroyed during heat treatment.
In addition, in the cabbage itself, the sugar content is insignificant.
The third pillar of winter nutrition is carrots. Just an abyss of provitamin A - carotene, and also vitamins C, B1, B2, B6, K, PP. In addition to the main trace elements, it contains cobalt, copper, boron. Carrots increase the body's resistance and normalize carbohydrate metabolism, has an antiseptic effect and helps with constipation. Carrot activates lactation in nursing mothers, lowers blood pressure, relieves pain and soothes.
And finally, the bow. More than 18 different elements! - including almost all water-soluble vitamins and essential oils. The latter have a tear effect. Volatile substances of onions, phytoncides, kill fungi and microbes. If you abuse onions on an empty stomach, you can earn dysbiosis. Action: anti-influenza, expectorant, diuretic, wound healing, hypotensive, anti-sclerotic. Improves digestion and increases potency. So that's it!
Where there is onion, there is garlic. Vitamins: a lot of C, group B. Essential oils, including the bactericidal substance allicin, which is important in the prevention of colds. Action: improves metabolism, suppresses fermentation and putrefaction in the intestines, increases appetite, dilates blood vessels, removes cholesterol, antihelminthic. Helps with insomnia.
Beets are an ideal product, one might say. Contains proteins and fats, not just carbohydrates, but also magnesium, potassium, iron and iodine. Vitamins: C, almost all from group B, folic and pantothenic acids. There are a lot of pectin and fiber - they remove salts of heavy metals. Apple, oxalic and citric acids of beets improve the functioning of the gastrointestinal tract. Beets have anti-atherosclerotic effects and help relieve constipation.
And the last gift of autumn is beans. Without it, nowhere, because it contains a lot of useful vegetable protein and at the same time is not deprived of fiber. Vitamins: C, B, carotene, PP. Action: normalizes salt metabolism, antihypertensive.
But do not forget to take into account: all the vaunted properties of vegetables are inherent in their original appearance, so there is no need to heat them unnecessarily. Freshly cooked borscht, which has been left on a hot stove for 6 hours, retains only 10% of the vitamins originally present in raw vegetables. Therefore, try not to fry vegetables, devote as little time as possible to cooking and cook today for today, and not for future use - when storing a dish, vitamins evaporate at a fantastic rate.
Horseradish is a perennial plant of the cabbage family that grows in vegetable gardens and in a feral form. Distributed throughout Europe, in the Caucasus and even in Siberia.
Young leaves of the plant can be added to salads, and hardened together with the roots are used in pickles and marinades - they add spice, elasticity, and protect against mold. The roots contain phytoncid mezzanine, protein, fiber, ascorbic acid, many mineral salts (K, Ca, Mg, Fe, Cu, P, S, etc.), as well as essential oils (the main one is allyl mustard).
Grated horseradish seasoning (without vinegar) was used in the days of Kievan Rus. The rhizomes were rubbed for 1-2 days, no more - a spicy seasoning was obtained, soft in taste, but very "prickly", beating in the nose with a smell, from which tears welling up. Those who knew the "secret" of horseradish did not jump up at the table, bursting into tears: they had to take it in their mouth, already holding there a slightly chewed piece of meat or fish. This seasoning was used only for cold dishes (for hot ones they prepared others - hot brews): jellied meat, fried and boiled meat, aspic and boiled fish; cold cakes.
Horseradish has always protected against colds, scurvy, intestinal diseases.
In Europe, horseradish was made less "evil" by softening it with sour cream and vinegar. It could be stored for up to a month. Horseradish with sour cream was added before serving in hodgepodge and pickle, and later - in salads that appeared: in raw - from carrots, radishes, apples, and boiled - vinaigrette.
You can make delicious spices with horseradish (with salt, sugar, apple or beet juice, mayonnaise), put it in cottage cheese, pickled vegetables.
As a remedy, it is mentioned in the 13th century herbalist. Interestingly, horseradish powder was worn for eye diseases and even used as a love potion.
Until now, horseradish is used:
- with low acidity of gastric juice, as a choleretic;
- as a diuretic, especially for prostatitis, prostate adenoma, dropsy;
- to regulate the menstrual cycle (reduces pain and discharge);
- for diseases of the respiratory system, purulent wounds and ulcers, purulent otitis media, kidney stones;
- with radiculitis (like mustard plasters) and headaches (in the form of compresses);
- with rheumatism, gout, especially in the elderly, drink water infused with horseradish (it relieves pain, dissolves bumps);
- with increased mental work, take horseradish diluted with a glass of red wine or beer.
Due to its sharp and hot properties, it is not recommended for gastritis with high acidity, peptic ulcer disease, hepatitis, enterocolitis.
Be healthy!
family doctor Tatiana Andrushchenko
Are winter fruits and vegetables healthy?
Great Lent began. How to make your food during this period varied, full of vitamins, and at the same time moderate. How useful are winter vegetables and fruits, or are they completely empty in terms of nutrients? How to choose and store winter vegetables - potatoes, beets and carrots. All this was explained by our permanent expert, director of the Volga Federal Center for Health Nutrition, Vladimir Ignatiev.
Darkness and less air
Winter and spring vegetables and fruits, of course, are less saturated with biologically active substances, including vitamins. By February-March, vegetables and fruits stored in the fall are deprived of some vitamins by 50% or more. True, trace elements (except for Iodine, Chlorine and Fluorine) are preserved almost in full. “Vitamins C (the most unstable of vitamins), B2, B6, A, beta-carotene, K and E evaporate the fastest. Losses depend on the type of product, as well as on the duration and storage conditions. It is known that vitamins are easily destroyed under the influence of light, atmospheric oxygen, heating, strong cooling, contact with moisture, metals. So, during normal storage, potatoes lose a third of vitamin C after three months. Even faster, within 2-3 days, vitamin C is destroyed in unprocessed leafy vegetables and greens. Vitamins are best preserved in fruits with a dense skin.
Therefore, it is very important to store vegetables correctly during the winter, ”says Vladimir Ignatiev. For example, if you store potatoes in the light and warm, they will lose most of their vitamin C in a few days. In addition, they will quickly turn green, germinate and become wrinkled. Each vegetable and fruit has its own storage conditions. And the more competently you approach this issue, the more fortified your dishes will be. The less oxygen in the environment, the less vitamins potatoes, beets and carrots will lose. Therefore, these vegetables should be stored in a cool, dark place, slightly buried in dry sand. Wet sand will spoil vegetables. Store fruit in a dry, dark and cool place. During storage, it is important not to freeze fruits and vegetables, it is better not to expose them to temperature changes, and occasionally sort them out. Otherwise, they simply will not lie for a long time.
Onions and garlic are the healthiest
Strong temperature changes greatly affect the safety of nutrients. Do not move vegetables abruptly from cold to warm. Root crops will begin to sprout. The process of disintegration of biologically active substances is accelerated by improper transportation, when they hit each other, crush under the load. The most picky vegetables in terms of storage are onions and garlic. The main thing is not to keep them damp and to sort out the onions at least a couple of times a month. Since these vegetables retain all the beneficial properties as much as possible until almost spring, nutritionists recommend adding them to salads: healthy, tasty, aromatic. An excellent salad, a real storehouse of vitamins, is grated cabbage with carrots and garlic, seasoned with sunflower oil.
In early spring and during fasting, it is important to diversify your diet, as the body does not receive many vitamins. You should not abuse your favorite potatoes, since it contains a lot of carbohydrates - starch and practically no dietary fiber - fiber, when stored in it, the content of biologically active substances (primarily vitamin C) is steadily reduced, most vitamins, enzymes and other useful substances are found directly under the skin of the potato, and in winter we cut off this layer.
The more varied the meal, the more our body receives vitamins, minerals and other useful substances. Don't forget about celery and cabbage. Vladimir Ignatiev advised adding frozen berries and dried fruits to salads. You can make a sweet dried fruit salad with honey. Moreover, "our" dried fruits from pears, apples, dried apricots are preferable to overseas candied fruits - melon, passion fruit, pineapple, dates. The latter contain a lot of sugar. And they are not suitable for people who scrupulously follow their figure. Diabetics should be very careful about them. However, candied fruits contain many vitamins and minerals, and they are very useful. It is very good to add them to cereals, cottage cheese, yoghurt or use them with cereals in the form of muesli.
Add onions and carrots to the garnish - tasty and healthy
It is important to purchase a non-tainted, non-frozen fruit or vegetable. First of all, it is worth talking about the most common vegetables in winter - beets, potatoes and carrots. Dents, black spots, sprouts, and a wrinkled surface indicate their decay. Fresh vegetables are susceptible to spoilage and rotting.
The only way to preserve fruits and vegetables, provided by nature itself, is drying. Of course, when dried, some of the vitamins evaporate, especially with strong and prolonged heating.
Therefore, you need to use gentle techniques. At home, the optimal drying mode is on a Russian stove or in a dry, ventilated barn. In recent years, electric thermoplates of the Dobroe Teplo type have proven themselves well. In industrial conditions, sublimation and cryotechnology are used, when the raw material is dried in vacuum at low temperatures. Almost all biologically active substances are preserved in such products. Dry fruits and vegetables can be eaten like this, or you can cook all kinds of dishes. The main thing is, again, to diversify your diet, because there are a great many of them - dried apricots, raisins, prunes, pears, apples, figs, dates, etc. It is very good to replace sweets with dried fruits. This is both useful and good for the figure.
Freezing is another optimal way of preserving. Frozen fruits, vegetables and berries also lose some vitamins, but with proper freezing, storage and defrosting, the losses are insignificant, therefore, they are useful. In fasting, frozen vegetables can be used as a side dish. Fortunately, there are now a great many of them - and lecho with tomatoes, onions and aromatic peppers, and frozen mushrooms with rice and carrots. It is very important to defrost food correctly. In the case of vegetables, this means as quickly as possible, otherwise they will turn into "porridge", darken, and an unpleasant taste and smell will appear.
Frozen food must not be washed - water washes away vitamins and spoils their taste. In the event that frozen fruits and berries will be served "fresh", they must be defrosted in the package or laid out on a plate and covered from light. You can use a microwave oven. If you are going to use berries and fruits as a filling, you do not need to defrost them at all. The same is true if you intend to boil or fry them. By the way, frozen food is cooked twice as fast. In addition, it should be remembered: the less water vegetables are boiled, the more vitamins and microelements are stored in them. Therefore, the most ideal way to prepare frozen food is to use a double boiler.
All the advantages of frozen vegetables will only be if your home defrost is the first. How can you tell if vegetables have already been defrosted and frozen again? “If you see a bag of frozen vegetables in a store that is already softened, do not take it: it is not known how long it was and how many times the vegetables, fruits or berries in it were defrosted and frozen again. If you use frozen foods, look at the date they were frozen on the packaging: the longer they sit, the less vitamins remain. Sometimes products that are 2-3 years old are sold. When buying frozen food, look at the appearance of the package: if the vegetables were frozen once and then maintained at a temperature regime, they will be crumbly and non-sticky. If the vegetables turned into one large frozen lump, it means that they were defrosted, and how many times this happened, no one knows. You can eat them, it's not scary, but there won't be much benefit.
Many housewives add fresh onions, garlic and carrots when stewing vegetables. This will enrich the dish with vitamins. All this is now inexpensive and is in many homes.
Traditionally, beets are boiled for making salad. Just like pumpkin. But it turns out that all these vegetables can be eaten raw - they have a lot more vitamins. You can also eat raw celery, radishes, radishes. It is great to add pumpkin to millet porridge. To enter fasting or fasting, you can use beets and carrots - they make an excellent salad that can be seasoned with vegetable oil. But such a dish is not suitable for patients with the gastrointestinal tract.
It is more efficient to boil vegetables in a double boiler. Vegetables boiled in water lose more than 50% of nutrients, which "go" into the broth. The most gentle way of cooking is steam. Then comes baking and stewing.
Sauerkraut instead of fresh vegetables
The markets sell greenhouse and imported tomatoes and cucumbers. “Almost all of them contain much less vitamins and more harmful substances - both. Most state farms grow vegetables on artificial soil that is fertilized. According to the Japanese National Institute of Nutrition, the content of vitamin C and carotene in high-yielding varieties of vegetables and fruits, incl. in citrus fruits grown using intensive agricultural practices, using fertilizers, herbicides, fungicides, abundant irrigation, artificial soil, 10-20 times lower than in wild fruits. - says Vladimir Alexandrovich. He noted that under good storage conditions, fresh cucumbers and vegetable marrows from the garden can survive until February-March. Vigorous sauerkraut and pickled cucumbers and tomatoes are actively on the market now. In cabbage (both fresh and sauerkraut), many vitamins and microelements are stored, therefore brine is very useful.
However, a serious risk factor for the consumption of salty and canned foods is an increased salt content, which is undesirable for patients with hypertension, for people with diseases of the gastrointestinal tract and overweight. “People here love to eat hot potatoes fried to the crust with salted cabbage and cucumbers. But all of this can only be consumed in moderation. And then only if you do not have the above problems, ”our expert noted. However, sauerkraut and pickled vegetables are healthier than winter tomatoes and cucumbers in a number of ways, as they are made from summer vegetables filled with vitamins.
It is better to buy vegetables where you can choose. So this is a market or a supermarket. Imported fruits and vegetables are often sprayed with special preservation solutions. Most often these are citrus fruits and apples. It is better to rinse these fruits home with warm water, which washes away the wax deposits. If the fruit has a matte coating, they shine beautifully, without wormholes, it is better not to take them. “It's better to buy apples that are slightly crumpled, with specks, than bright, mouth-watering, but“ chemical ”apples, says Vladimir Alexandrovich. It is better to buy traditional vegetables of domestic production. This information should be on the price tag. It will help you understand what is in front of you - domestic or Colombian potatoes.
Healthy recipes from Vladimir Ignatiev
Vegetable cutlets
You will need:
300 g. White cabbage, 300 g. Carrots, 300 g. Beets, 3 eggs, bread crumbs, 200 g. Sour cream, vegetable oil for frying, salt to taste. Finely chop the cabbage with a sharp knife. Grate beets and carrots separately on a medium grater. Salt carrots, beets, cabbage. Add 1 egg each. Form cutlets. Roll cabbage, beetroot and carrot cutlets in breadcrumbs. Place the cutlets on a baking sheet greased with vegetable oil at a distance of 3-4 cm from each other. Heat the oven to 180-200 degrees. Pour over cutlets with sour cream and bake for 10-15 minutes. You can add some finely chopped boiled chicken to cabbage cutlets.
Here's the lean recipe
Chop the carrots with cabbage, put the grated garlic there and season with vegetable oil. You can make a sweet salad of carrots with dried apricots or raisins. Only you need to fill it with sour cream.
In vegetables and fruits, we are interested not only in taste and smell, but also in vitamins. Hence the rule (true not only for winter) - there should be fruits harvested recently and nearby. Why recently? Any vegetables and fruits, even with proper storage, lose about 15–20% of vitamins per month (if they do not rot earlier). The fresher the fruit, the healthier it is. (Minerals and fiber in fruits are preserved in the same quantity, for this we love, for example, dried fruits.) Why "not far"? The closer a fruit grows to your store or market, the less need for fraud to preserve its presentation.
A common move is to pick the fruit while still green, and upon arrival treat it with the so-called "banana gas", a mixture of nitrogen and ethylene, which accelerates the ripening process. There will be some vitamins in such a vegetable-fruit, but, of course, less than in ripe ripe. The move is more terrible - treatment with "apple botox", a toxic substance biphenyl, which mummifies the fetus so that it retains a ruddy appearance for months and even years.
We have selected for you those fruits that ripen in late autumn or early winter, come from the nearest warm countries and are rich in vitamins, first of all, vitamin C, which is necessary for the normal functioning of the immune system and therefore is especially valuable in winter. Nobody forbids you to eat cucumbers and tomatoes grown in greenhouses, just know that they are of no use, at best - the taste of cucumbers and tomatoes. It's the same story with tropical fruits: they spoil quickly, carry them far. The best choice is ...
Apples and cabbage
Why It was these fruits that were the main sources of vitamins in winter in northern countries like Russia before the invention of refrigerators and transoceanic liners. Buy apples of late varieties (for example, Antonovka or Aport) - they ripened not so long ago, at the end of October. Better Antonovka in this matter did not come up with anything - it is perfectly preserved until spring.
Why is there White cabbage contains a lot of fiber, vitamins C, K, P, group B, potassium, calcium, phosphorus and magnesium. It improves the functioning of the stomach and intestines, strengthens blood vessels, and promotes the breakdown of fat. Apples contain the same vitamins C and B, pectins, malic and citric acids - they reduce the risk of cancer and lower blood cholesterol levels.
Bonus Apples and cabbage are fermented for the winter (in the case of apples, this is called urination, but the essence is practically the same). Of all the methods of harvesting, fermentation is the most delicate in relation to vitamins - it retains up to 70% of their original amount for 2-3 months (if the cabbage is completely covered with brine). For comparison: drying and cooking kill half of the vitamins, freezing (or rather, subsequent defrosting) - from 40 to 60%. Good sauerkraut should be yellowish-golden, firm, and there should be plenty of brine.
Citrus
Why The regions closest to Russia where citrus fruits grow are the Mediterranean and Transcaucasia (Abkhazia, Georgia, Azerbaijan). Keep track of the timing: by the end of October - early November, the harvest ripens in Transcaucasia and Africa (Morocco and Tunisia), Spanish and Turkish fruits appear in December, in January-February, boldly take fruits from Italy and Greece. Several varieties are harvested until April, including the famous Sicilian red oranges.
Why is there In oranges, lemons and tangerines, in addition to vitamin C, which is especially valuable in winter, there is beta-carotene (for vision), vitamin PP (for brains and digestion) and essential oils - additional protection for the body against flu, tonsillitis and other similar winter nasty things.
Bonus Citrus fruits (especially lemon) contain a more stable form of vitamin C than other vegetables and fruits. It is not destroyed by short-term exposure to high temperatures, so drinking tea with lemon is not only tasty, but also healthy. By the way, the third component of winter cold drink - honey - is better to eat separately: its beneficial substances from boiling water are just lost. Add cognac and rum at your own peril and risk, we are not advisors here.
Persimmon, quince, feijoa
Why Just because winter is the season for these fruits, finding them in summer is a great success. Persimmons in the Caucasus and Central Asia are harvested from October to December, quince, in the same regions - from September to November, feijoa (which is also grown in Mediterranean countries, for example, in Israel) - in November – December. These fruits are full of useful things, and to ignore them in favor of some plastic Uruguayan blueberries from a pretentious supermarket is sheer stupidity.
Why is there For vitamins A and C, which are rich in persimmon and quince. The latter also contains many B vitamins and pectins that improve digestion. Feijoa also contains a lot of pectins, vitamins C and E.
Bonus Minerals (a large amount of iron in persimmon, potassium in quince and iodine in feijoa) are not destroyed during drying, therefore, in a less fertile time than winter, you can safely buy dried persimmons, which are sold in markets all year round. Dried quince and feijoa are less common.
Sea buckthorn and Brussels sprouts
Why And that, and another culture on an industrial scale is harvested not earlier than the first frost. The soft sea buckthorn berries are very difficult to remove from the thorny branches until they freeze. Brussels sprouts from frost only become tastier and sweeter, so the heads of cabbage are specially kept until the first cold weather and only then removed.
Why is there Sea buckthorn contains almost all vitamins from A to PP, and it contains more vitamin C than lemon. But it is only kept fresh, God forbid, for two or three weeks, so you need to eat it immediately and with appetite, freshly picked in December-January. Brussels sprouts have 2–4 times more vitamins C, K, P and B than other cabbage varieties; they are also the champion in protein content among their brethren.
Bonus You can freeze not only Brussels sprouts, but any cabbage in general: this, in fact, is the basis for the preparation of the famous daily cabbage soup, when boiled cabbage is taken out in the cold overnight. Ice crystals destroy the cellular structure of cabbage, making it more tender and sweeter.
Onion and garlic
Why These vegetables are perfectly stored and live in quite decent form until spring. And the closer the spring and the less vitamins remain in the meager fruit and vegetable reserves, the more you need these natural antibiotics.
Why is there For the antiseptic properties of these scent bulbs. Onions and especially garlic contain antiviral and antibacterial components, which, of course, are weaker than pharmacy ones, but when used regularly, preferably daily, they protect you from winter illnesses like the flu.
Bonus Keep onions and garlic in the same compartment with potatoes, carrots and other vegetables - this will increase the shelf life of the latter.
