6 Essential Foods should be in Spring Dietadmin
At the beginning of the warm season, our body especially needs proper nutrition and sufficient intake of nutrients.
After a long winter, during which our body suffers from a lack of vitamins, macro- and microelements, it is worth starting to pay special attention to diet. In the spring, it should be based on products that help restore nutrient deficiency and improve the body as a whole, fill it with vital energy and adjust the emotional background. Verba Mayr, a dietitian at the Austrian Health Center, shared with us what products are best purchased at the supermarket in the next few months.
1. Germinated grain
Whole grains of cereals and seeds themselves are a very useful product, but in the process of germination they acquire unique properties that make them a real “live” food. The main storage material for seeds is polysaccharide starch. In the process of grain germination, special natural enzymes are activated in it, leading to the breakdown of starch into short fragments. Such sugars are easier to digest and serve not only as light sources of energy, but also as the basis for the formation of many useful substances.
In the sprouted grain, the ratio of carbohydrates to proteins changes in favor of the latter. Under the action of enzymes, biologically active substances, vitamins E and C, are formed in the grain, which accelerate metabolism, stimulate the immune system, increase physical activity, and improve the condition of the skin, hair and nails. Useful fiber normalizes intestinal function and microflora balance.
Germinated wheat grains can be considered not only a female product, but also a male one, since they are rich in zinc and are necessary for the fertilization process. To get the most out of this valuable product, you need to eat it only fresh, 2 tablespoons daily in the morning or at lunch, adding to salads, soups, side dishes, smoothies.
Microgreens can be considered real spring superfood. It includes sprouts of edible vegetables and herbs (arugula, spinach, parsley, basil, cereals, etc.), which only produce cotyledons and first leaves. How are they useful? In all young plants, the concentration of nutrients (precisely at this stage of growth) is ten times higher than in adult plants.
In addition, the microgreen synthesizes cytokinins – natural stimulators of cell growth and division. The composition of microgreens is rich in vitamins C, E, K, B, carotenoids. They also have a high content of potassium, magnesium, calcium, iron, phosphorus and healthy essential oils. The fresher the microgreen, the more beneficial it is. Heat treatment is not shown to her.
3. Vitamin D3 Products
A “sunny” vitamin or D-hormone can be obtained not only in the sun, but also as part of the food consumed. The officially recommended daily intake of vitamin D is 400-800 IU, but a much larger amount of this vitamin is needed to maintain the health of the body. What foods are especially rich in them? For comparison: 100 g of oysters contains 640 IU of vitamin D, in 100 g of salmon – up to 380 IU, in 100 g of sardines – up to 200 IU, and in one egg yolk – 42 IU. Also, an excellent food source of vitamin D is the liver of fish – 1 tablespoon of fat from halibut or cod liver contains up to 1360 IU.
Pistachios are a fruit bone that has all the beneficial properties of nuts. Among all the nuts and seeds, they will contain the lowest number of oxalatras, a lot of potassium, phosphorus, necessary for the synthesis of ATP – a universal source of energy for all biochemical processes. Pistachios are rich in zinc, which is involved in the synthesis of all enzymes; vitamin K 1 involved in blood coagulation; vitamins B6, B1, normalizing metabolic processes and reducing stress; folates controlling DNA synthesis; antioxidants, carotene, chlorophyll, magnesium, as well as healthy fats.
5. Products with Omega 3
In the spring, our brain needs to be fully fed. To improve its functions, foods containing docosahexaenoic acid (DHA) must be included in the diet. This is one of the omega 3 fatty acids, which is the main structural component of the brain that improves the transmission of impulses between nerve cells.
A lack of DHA can impair cognitive ability, memory, concentration, and the development of spring depression. Record holder for the content of DHA is red caviar – up to 3400 mg per 100 g of product. Less DHA is found in Atlantic mackerel, in anchovies, wild salmon, salmon, herring, chinook salmon. For vegans or fasting people, the source of Omega 3 can be microalgae and flax seeds ( see also : “Top 5 most useful seeds that should be added to the diet” ).
Frozen summer (raspberries, strawberries, blueberries, cherries, currants, blueberries) and winter (cranberries, lingonberries, mountain ash, rose hips) berries, thanks to shock freezing or drying methods, retain all important vitamins, minerals, antioxidants, organic acids, pectins and tannins substances. They can be added to yogurts, cottage cheese, cereals, to make smoothies, infusions, desserts from them. It is not only useful, but also very tasty! Fill your spring plate with healthy and organic food only