How should fruits and vegetables be consumed in spring?
For example, boiling or steaming broccoli, which is rich in vitamin C, for just 3-4 minutes reduces the vitamin C value by about 25%. Cooking longer (10-20 minutes) causes the loss of 50% of the vitamin. For this reason, it is recommended to consume fruits and vegetables raw or very little cooked to get the full amount of the vitamin. Vegetables sold pre-cooked and frozen contain only 1/3 of the normal value of vitamin C.
Dr. Fevzi Özgönül continued his words as follows;
For this reason, consuming vegetables that can be eaten in the form of salads without cooking, and eating fresh fruits with meals, allows us to get much more vitamins with food.
As for the vegetables we will use in meals;
Green leafy vegetables are popular in the spring.
Together with vegetables such as lettuce, spinach, parsley, basil
Carrots, asparagus, artichokes, broad beans, peas, arugula, purslane, fresh garlic, rosemary, cress, thyme and spring onions are on the table.
While tangerines and oranges breathe their last, bananas and apples keep their place on the table.
With the rising of the sun, tomatoes are among the vegetables that can be eaten.
Vegetable dishes with lots of greenery are among the most popular dishes of the spring months.
I definitely recommend slathering peas, broad beans, asparagus, kidney beans, broccoli, liver-friendly artichokes 6 days a week.
Paprika, watercress, parsley, carrot, sun-drenched tomato and arugula, which we will use with every meal, should not be missing from the tables.
Due to the very short season, I recommend cooking the artichoke along with the Aegean leaves to take advantage of almost every grain of the liver-friendly artichoke. Only the lower part can be nutritious, but if you teach small individuals to scrape off the undersides of their leaves, they will also give extra support to their immune system and liver by digesting the valuable parts stuck there. In addition, they recommend being frugal at a young age and taking advantage of every aspect of the food they eat.
Meat, chicken or ground peas are also a very good meal. With a tasty rice, they get both energy-rich and nutritious food and experience the revival of the spring months in their body.
Taking protein as well as vitamins and minerals in the spring also contributes to strengthening the body in changing weather conditions. Therefore, we should not miss the protein to be taken in meals. Because small individuals need a lot of energy to play outside in the spring.
Seasonal variants with yogurt, broad beans and lots of tomatoes are also a good alternative.
Another important food that helps both our children and us to be energetic in the spring months is almond, walnut and hazelnut, which we consume raw and which we will not miss as an alternative to bread except in the morning.
Let’s not miss these nuts, which are both energy and omega 3 sources, in meals.
Nowadays the gut is often referred to as the 2nd brain. Probiotic bacteria are the hardest working individuals of our gut and digestive system in general. If we are going to evaluate the spring months as the months of restructuring our body, just like nature, we should not forget about the probiotic support in these months, in addition to nutrition, so that the food we eat can be digested in a healthy way. In addition to many probiotic foods such as sauerkraut, garlic, onion, cheese and yogurt, we can also consume ready-to-use probiotic supplements that are available as a supplement in our pharmacies.