By: Ozren Podnar |
How to overcome vitamin deficiency with fresh fruits, vegetables and nuts |
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During winter, the body is supplied with nutrient reserves accumulated during summer and fall.
In early spring, those reserves are nearly exhausted, which is one of the causes of spring fatigue.
On top of a lack of vitamins, you can also struggle because of the change in life rhythm and the transition to daylight savings time, which "steals" from us one precious hour.
Therefore, despite the beauty of spring, you can suffer from fatigue and bad moods and be more susceptible to diseases.
But you can strengthen your body with vitamins and other nutrients, with more rest and regular sleep, and you will handle the onset of spring without any problems.
If during winter you did not make sure your body is full of vitamins, it's time to do it now. Fresh food will help you with that.
We bring you tips for spring revival with the help of the freshest foods rich in vitamins.
Eat green and light food
Put green leafy vegetables in the focal point of your spring diet plan. Eat them raw, lightly cooked or stewed.
Light food is the key of spring cuisine. Avoid eating when you're not hungry and take some pressure off your digestive system.
Eat foods that energize you, instead of those that exhaust you.
Apricots
Apricots are a great way to satisfy your sweet cravings.
They are full of carotenoids and phytonutrients that offer large amounts of antioxidants.
In addition, they contain lycopene and beta-carotene, which is converted into vitamin A in the body.
In addition to supporting eye health, vitamin A reduces the buildup of plaque in the arteries and protects the heart.
Peas
This is an exciting spring vegetable that offers great health benefits. An excellent source of vitamins A and C.
Young peas can be eaten raw. If you still want to cook them, do not overdo it, because long cooking destroys valuable vitamins.
Basil
Because of its strong flavor, it is a favorite ingredient in Italian dishes and sauces for pasta, but also a tasty addition to many salads.
It contains vitamin A and a unique mixture of flavonoids, which helps protect cell structures and chromosomes from radiation and oxidative damage.
Asparagus
This is not only a divinely juicy vegetable, but is also good for your health.
Asparagus is an excellent source of folic acid, which is important for heart and brain health.
Although folic acid (vitamin B9) is present in many foods, its deficiency is very common. One cup of asparagus provides 67 percent of the daily recommended amount of folic acid.
Swiss chard
Swiss chard is undoubtedly one of the most nutritious vegetables. It has a high proportion of vitamins A and E, which are very effective antioxidants.
It contains a number of other vitamins, minerals and fibers.
It is rich in flavonoids such as anthocyanins and carotenoids, which provide protection against free radicals.
Spinach
Spinach is full of nutrients. It is rich in vitamins A, C, K, and B9, as well as in minerals iron, magnesium and potassium.
To get the most benefit, eat it fresh and raw
If you replace green salad with spinach, you will receive additional boost of vitamins. You can also use it as an ingredient of green puree juice.
Carrot
Good old carrot is an excellent vegetable which must become a part of your diet.
It contains vitamins A, C and fiber, and can be eaten raw or cooked.
Lettuce
Speaking of vegetable salads, they are not all equal.
Green salad is known for its large amount of vitamin C and beta-carotene, which is converted into vitamin A in the body.
Also, green salad is one of the few vegetables that possess significant amounts of chromium - a mineral that regulates blood sugar levels.
Fennel
A less known member of the vegetable family, fennel resembles a stalk of celery, but tastes like licorice.
It is rich in vitamin C, potassium and fibers. Cut the head in half and eat it raw, steam or bake it.
Citrus fruits
Orange, lemon, lime, tangerine and grapefruit are gold mines of vitamin C, whose role in boosting immunity and vitality has been proven in studies
Consume at least one serving of these fruits every day.
This can be one whole orange, one whole grapefruit or two tangerines.
When calculating the serving size, include the juice made of the whole orange, grapefruit or lemon.
Nuts
If you are exposed to increased mental stress, we recommend that you eat five to ten almond, walnut or hazelnut kernels a day.
They are extremely rich in nutrients, especially essential omega 3 and omega 6 fatty acids.
Cereals
Your spring diet should include whole grains. Particularly useful is corn (non-GMO), barley, rye, buckwheat and wheat germ mash.
They contain all the necessary nutrients for the nervous system, which is exhausted and unstable in spring.
Citrus fruits energy drinks
If you're exhausted, you could use a fruity energy drink.
Make a drink of lemon, orange, grapefruit juice and hot water in equal proportions. Add two teaspoons of honey into the drink.
Drinking these juices will fill you with vitamin C, return your strength and elevate your mood.
Green smoothies
Do not forget to drink every morning your green pulp juice made according to Boutenko recipes, which provide a wealth of energy and health.
You can make them using a very simple and easily available ingredients, and more recipes can be found here.
Plenty of fluids
In the spring you have to do everything to facilitate the absorption of nutrients and rid the body of toxins accumulated during the winter.
Do yourself a favour by drinking two to three liters of fluid per day, which includes water, freshly squeezed fruit juices and vitamin drinks.
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