Is it worth it to buy fresh vegetables in winter for a child. Sweet vitamins: the main winter fruits Fruits and choose in winter

In vegetables and fruits, we are interested not only in taste and smell, but also in vitamins. Hence the rule (valid not only for winter) - fruits should be eaten recently and not far away. Why recently? Any vegetables and fruits, even if properly stored, lose about 15–20% of vitamins per month (if they don’t rot earlier). The fresher the fruit, the healthier it is. (Minerals and fiber in fruits remain unchanged, for which we love, for example, dried fruits.) Why "not far"? The closer the 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 it is still green, and upon arrival treat it with the so-called "banana gas", a mixture of nitrogen and ethylene, which speeds up the ripening process. There will be some vitamins in such a fruit-vegetable, but, of course, less than in a plucked ripe one. A more terrifying move is the treatment with "apple botox", a toxic substance called diphenyl, which mummifies the fetus so that it retains its ruddy appearance for months and even years.

We have selected for you those fruits that ripen in late autumn or early winter, travel from nearby warm countries and are rich in vitamins, primarily 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 there is no benefit from them, at best - the taste of cucumbers and tomatoes. The same story with tropical fruits: spoil quickly, carry far. The best choice- this 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. Antonovka did not come up with anything better in this matter - it is perfectly preserved until spring.

Why eat White cabbage has 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, 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 urinating, but the essence is almost the same). Of all the harvesting methods, 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 a lot of brine.

Citrus

Why The regions closest to Russia where citrus fruits grow are the Mediterranean and Transcaucasia (Abkhazia, Georgia, Azerbaijan). Keep an eye on the timing: by the end of October - the beginning of November, the harvest ripens in Transcaucasia and Africa (Morocco and Tunisia), Spanish and Turkish fruits appear in December, and boldly take fruits from Italy and Greece in January-February. Some varieties are harvested until April, including the famous Sicilian red oranges.

Why eat 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, sore throats and other similar winter muck.

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 are just lost from boiling water. Add cognac and rum at your own peril and risk, we are not advisers here.

Persimmon, quince, feijoa

Why Just because winter is the season for these fruits, finding them in summer is a great success. Persimmon in the Caucasus and in Central Asia 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 have a lot of useful things, and ignoring them in favor of some plastic Uruguayan blueberries from a pretentious supermarket is real stupidity.

Why eat For the sake of vitamins A and C, which are rich in persimmon and quince. The latter also contains a lot of B vitamins and pectins that improve digestion. Feijoa is also rich in pectins, vitamin C and E.

Bonus Minerals (a large amount of iron in persimmon, potassium in quince and iodine in feijoa) are not destroyed during drying, so in a less fertile time than winter, you can safely buy dried persimmon, which is sold in the markets all year round. Dried quince and feijoa are less common.

Sea buckthorn and Brussels sprouts

Why Both cultures are not harvested on an industrial scale. before the first frosts. Soft sea buckthorn berries, until they are frozen, are very difficult to remove from thorny branches. Brussels sprouts from frost only become tastier and sweeter, so the cabbages are specially kept until the first cold weather and only then they are removed.

Why eat Sea buckthorn has almost all vitamins from A to PP, and it has more vitamin C than lemon. It’s just that it is stored fresh, God forbid, for two or three weeks, so you need to eat it right away and with appetite, freshly picked in December-January. Brussels sprouts contain 2-4 times more vitamins C, K, P and B than other varieties of cabbage, it is also the champion in protein content among its fellows.

Bonus You can freeze not only Brussels sprouts, but also 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 to frost at night. Ice crystals destroy the cellular structure of cabbage, which makes it more tender and sweet.

Onion and garlic

Why These vegetables are perfectly stored and in quite decent form survive until spring. And the closer spring comes and the less vitamins remain in scarce fruit and vegetable stocks, the more you need these natural antibiotics.

Why eat For the antiseptic properties of these odorous bulbs. Onions and especially garlic contain antiviral and antibacterial components, which, of course, are weaker than pharmacy ones, but with regular, preferably daily, use, they protect you from winter diseases like the flu.

Bonus Keep onions and garlic in the same compartment with potatoes, carrots and other vegetables - this way you will increase the shelf life of the latter.

Fruits and vegetables are an important part of the human diet. They not only stimulate the intestines, but are also a source of vitamins and minerals. Especially fruits and vegetables are needed in the winter to strengthen the immune system, maintain health, and rejuvenate the body as a whole.

The most useful are:

• Apples;
• Nuts;
• Carrot;
• Cranberry;
• Kiwi;
• sauerkraut;
• Cauliflower;
• Black olives and olives;
• sunflower seeds;
• Rowan chokeberry;
• Bananas;
• Garlic.

Apples

They are rightfully considered the "kings of fruits", as this is a real treasure trove of vitamins and nutrients. Everything is useful in them - from the peel to the bones. Thanks to apples, excess water and salt are removed from the body. The fruit is recommended to be eaten with high blood pressure and headaches. They are a good remedy to solve problems with the intestines. These fruits are useful for mental stress, improve appetite, and the iron contained in apples increases the level of hemoglobin in the blood. In addition, they are low in calories, so they contribute to weight loss.

nuts

Contains B vitamins that strengthen nervous system prevent irritability. With high mental activity walnuts are also helpful.

Persimmon is rich in potassium, which has a beneficial effect on the heart. It also contains a lot of glucose and fructose, which is useful for people with heart disease. The body uses sugar only to feed the heart muscle.

Carrot

It is rich in vitamin A and beta-carotene, which prevents the formation of colon cancer. Vitamin A is good for the skin, promotes cell renewal. It is advisable to eat carrots in raw form, as well as in the form of juice, but not purchased, but squeezed at home.

Cranberry and lemon

They contain ascorbic acid (vitamin C) and potassium salts. Can be used both raw and
the form of fruit drinks and with honey.

Kiwi

It is a source of potassium and magnesium, which is good for the heart. Also contains the daily rate of ascorbic acid for an adult.

Sauerkraut

Rich in ascorbic acid. You need to store it correctly otherwise you will lose most of the useful things.
c: at a temperature of +1-40C, pressed and filled with brine.

Cauliflower

Contains vitamin C, besides, it has a lot of fiber and healthy sugars, which is good for the intestines, and it is a preventive agent against cancer. Can be consumed raw and cooked.

Black olives and olives

Fresh or pickled, they contain sodium salts. They help support yu normal state and do not allow dehydration in the heat, as salt retains moisture in the body.

Sunflower seeds

They are useful for people who are addicted to cigarettes. They are rich in vitamin E, which is an antioxidant vitamin.

Rowan chokeberry

Contains a huge amount of antioxidant substances, which
They prevent the occurrence of cancer. It is also a source of vitamin C.

Banana

Rich in potassium, which reduces the risk of heart attack and stroke. It also normalizes the functioning of the gastrointestinal tract, since the pectin substances and fiber contained in its pulp improve digestion. Banana is an excellent source of energy for humans, which is why it is so often eaten by athletes. But bananas have few vitamins, like other fruits. Scientists have found only vitamins C, B1, B2 and PP.

Garlic

It is considered exclusively a "winter" vegetable, as it is eaten for colds and as a prophylaxis against them. It helps to strengthen the human immune system. It contains a lot of protein, thanks to which antibodies are produced in the body that protect against negative influences. environment. Of course, garlic is inferior to antibiotic drugs, but it does not cause dysbacteriosis and addiction in microbes. Among other things, it inhibits the growth of tumor cells and helps lower blood pressure. It is most useful to eat garlic raw; during heat treatment, many beneficial features are lost.

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Top ten healthiest fruits and vegetables.

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What foods do you need to eat in winter to get vitamins?

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Winter is a period of cold weather, snow and beriberi. Laziness, apathy, lethargy, bad skin and hair - all this is due to a lack of vitamins.

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For most people, the word "vitamins" is immediately associated with a pharmacy. Because at the slightest ailment, people run to the pharmacists. But what if the necessary complex of vitamins can be obtained simply by eating certain foods? It's much easier and more pleasant than swallowing drugs. After all, when the body lacks something, it suffers first of all appearance of a person: hair grows dull, nails break, complexion worsens, teeth crumble and much more. If you do not make up for the deficiency of vitamins in time, then this will not lead to anything good.

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Persimmon

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The 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 lung and bronchial cells.

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Help relieve cough milk shake with persimmon (whisk half a liter of milk with two peeled ripe fruits in a blender).

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Also, persimmon contains a lot of nicotinic acid (vitamin PP), which helps fight fatigue and is involved in the production of the hormone serotonin, our natural antidepressant.

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But the main “trick” of persimmon 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 found: persimmon helps with initial stage hypertension to normalize the pressure without the use of drugs.

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Apples

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On a cold morning, the body will wake up faster if you drink tea infused with Antonovka slices. In the baked form, apples improve the functioning of the stomach. Apple juice stimulates metabolism.

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Green apples of sweet and sour varieties contain a lot of iron. This trace element is very important for blood, fights fatigue and anemia.

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In the seeds of "winter" apples, for example, antonovka, there is a lot of iodine: 5-6 apple seeds cover the daily requirement. Iodine helps to overcome hypersensitivity to cold.

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Antonovka has long been used 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%!

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On the day you need to eat 2 large apples or 3-4 smaller ones.

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Pomegranate

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Eating one pomegranate or drinking a glass of pomegranate juice a day is a great way to “cleanse” the blood after a cold and flu. It contains enzymes that help the production of erythrocytes - red blood cells.

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Pomegranate contains four essential vitamins: C - strengthens the immune system, P - blood vessels, B6 - the nervous system, and B12 improves the blood count.

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Pomegranate astringents help to get rid of a painful cough in bronchitis, and also stimulate the pancreas. But with increased acidity of the stomach, pomegranate juice in its pure form is contraindicated - it is better to dilute it with carrot juice.

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But the cores in a concentrated form should not drink this juice - it increases blood clotting and can damage if prone to thrombosis.

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On the day you can eat one ripe pomegranate or drink a glass of pomegranate juice.

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Citrus

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Grapefruit 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.

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Orange juice lowers cholesterol levels in the body.

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Out of breath on the subway? Buy a bottle from the pharmacy essential oil grapefruit - it relieves attacks of lightheadedness and dizziness.

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Oranges, tangerines and grapefruits contain: beta-carotene or vitamin A, which is important for skin and digestion, B6, which fights derpessia, ascorbic acid, and also a lot of folic acid, which is important for hormonal metabolism.

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Immunologists advise eating half a grapefruit a day or two oranges a day in winter to prevent colds.

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Cranberry

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Scientists call it the "snow queen" among berries. Still: if it is hit with frost, there is only more vitamin C in the marsh berry!

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So when frozen, it does not lose any useful properties.

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Cranberries contain acids that act like real antibiotics. Cranberry juice helps fight inflammation of the kidneys, recover faster after the flu and SARS.

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Cranberry juice is useful for preventing the formation of kidney stones. And soaked cranberries relieve fever, quickly relieve fever. So be sure to keep a bag of frozen cranberries in the fridge in case of winter colds.

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In 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.

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It is advisable to drink half a liter of cranberry juice a day, made from

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a couple of glasses of fresh or frozen cranberries.

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Sauerkraut

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Cabbage 2-3 day salting, which is most often sold in stores, is not very useful. But real sauerkraut has the most vitamin C and antioxidants among winter preparations. It is better to eat sauerkraut not earlier than 10 days after pickling (during this time, harmful compounds - nitrites - break down in it). There is more vitamin C in sauerkraut than in fresh!

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And scientists also call white cabbage a “minus-calorie” product. This means that the body spends more energy on its processing than it receives calories from it!

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Also in cabbage (and in ordinary white cabbage and broccoli) there is a lot of unique vitamin K, which helps our immunity 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.

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To get your daily requirement of vitamin K, you need to eat about 250 grams of fresh or sauerkraut per day.

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Pumpkin

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Its freshly squeezed juice is good for metabolic disorders, diabetes. A glass of juice drunk on an empty stomach will help get rid of cardiac or renal edema. There are a lot of zinc salts in the pumpkin, and they increase male potency (so treat the missus with pumpkin pancakes more often). Vitamin E smoothes and moisturizes the skin.

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Pumpkin seeds are a recognized choleretic agent. Helps the liver if you overeat or drink too much. In addition, the pumpkin pulp contains a lot of vitamin D, which is especially valuable in 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.

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Eat up to 250 grams of pumpkin pulp per day or drink 2 glasses of pumpkin juice.

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Tomatoes and tomato juice

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The 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 preventive 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.

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Tomatoes in all forms are very rich in potassium, which is good for the core (the daily requirement of potassium is contained in a glass of tomato juice).

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Tomato juice gently reduces arterial and intracranial pressure, it is useful to drink it in case of hypertension and glaucoma.

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But tomatoes are high in fiber and acids. Therefore, you should not eat a lot of tomato dishes with gastritis with hyperacidity and inflammation of the gallbladder.

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Drink a glass of tomato juice a day or eat two or three tomatoes in their own juice.

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radish

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Our natural "antibiotic" - it is rich in antimicrobial substances. The bitterness contained in it has an anti-sclerotic effect, that is, they are involved in the breakdown of “bad” cholesterol. The radish is well stored and holds the title of champion among vegetables in terms of preservation of vitamin C over the winter. It also has diuretic properties, which is useful for vascular edema and high blood pressure.

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Grated radish with honey - one of best recipes From cough. Cope with winter asthenia (failure) will help green radish (daikon) salad with sunflower oil and carrots.

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But because of bitterness, radish is contraindicated in inflammation of the stomach, pancreas and kidney stones.

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To support immunity during the beriberi season, it is enough to eat 150 grams of radish salad per day or take two tablespoons of radish juice with honey.

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Green pea

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In addition to magnesium, zinc, proteins (there are more of them, by the way, than in potatoes), nicotinic acid PP, which is important for heart function, there are a lot of two important B vitamins in green peas.

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B1 (thiamine) strengthens the nervous system, is involved in the production of the stress hormone - adrenaline.

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B2 (riboflavin) provides cells with energy. This is important for maintaining normal thermoregulation, including our response to cold. Its lack causes chilliness, a feeling of lack of air.

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These vitamins are lost during long-term storage, but are preserved during conservation. So if you are frozen and come home from work on your nerves, open a jar of your favorite peas from Soviet times, but under a glass. This is where it gets warmer.

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10 foods you shouldn't eat in winter

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During the winter holidays, we all allow ourselves to finally relax and eat for our own pleasure, and that is why after they end we want to cleanse our body, including in the diet products that, in our opinion, are just right for the winter period. But, according to experts, many of these products are not only a waste of money, but also complete absence benefits and even harm - after all, many off-season products can cause a decrease in immunity and colds.

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Dairy

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Milk, cottage cheese and yogurt the best option for winter food. Firstly, in winter, a larger amount of so-called reconstituted milk, which contains a minimum amount of necessary for the body useful substances. 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.

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Salmon

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Oddly 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 is sold under the guise of wild salmon the rest of the time is smuggled to the market stalls and caught in no one knows where. Of course, this does not apply to farmed salmon - you can buy it all year round.

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tomatoes

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In January, bright and resilient tomatoes, although they seem appetizing and juicy on the outside, are unlikely to taste the same. In addition, vitamins in winter tomatoes are negligible. So save your money and alternatively use homemade tomato juice or canned tomatoes- they can be eaten just like that or cooked on their basis sauces and gravies.

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Peaches

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The temptation is great to buy a couple of peaches to treat 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 the summer, but for now, buy winter apples - they are affordable, tasty and very healthy.

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Strawberry

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If you saw strawberries in the market or in the store in winter, then with almost one hundred percent probability they came to us from afar, for example, from Israel. However, soft berries deteriorate very quickly and can be wrinkled during transportation, so there is a risk that under beautiful and outwardly whole strawberries you will find pretty wrinkled and stale ones. So either be extremely careful when buying, or wait for the summer when local strawberries appear on the shelves.

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Sugar

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In 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 increased consumption of sugar reduces immunity, which is why sugary people get sick more often. Try replacing the usual refined sugar with honey - it's both tastier and healthier.

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Watermelon

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Now 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 an airplane. But hunting is worse than bondage, and if you still decide to buy a watermelon, then take note: the best watermelons are brought to us from Costa Rica in winter.

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string beans

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String beans have a very delicate taste and a lot of useful properties. However, when frozen, in which 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 products, so it is better to refrain from eating them in winter.

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Cayenne pepper

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It will help you clear a stuffy nose, but it will make your stomach churn. 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, ginger is suitable in winter: it relieves nausea and soothes the stomach, while warm ginger tea warms in January frosts.

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Corn

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In winter, fresh corn is extremely difficult to find. But if you still met it, most likely, these are the thawed remains of the last season - such corn is tough, tasteless and there are practically no useful substances left in it. Try replacing the corn with Brussels sprouts, which can be fried or baked in the oven.

There were few on the shelves in the summer, but now there is none left at all. Appetizing-looking foreign fruits travel to our stores from the farthest corners of the world. Which of them is more useful and safer for health?

The general rule for all vegetables and fruits is the same - it is better to buy those fruits, the way of which to the store counter was as short as possible. This means that they were covered with a minimum amount of preservative gas, which helps to store grapes for six months, and fruits in hard skins - up to 12 months.

Vegetables and fruits from Abkhazia, Azerbaijan, Uzbekistan, Tajikistan, Moldova, as a rule, are not treated with chemicals - they can make a short trip to Ukraine.

By the way, it is generally accepted that there are fewer vitamins in vegetables grown in greenhouses than in their counterparts from open ground. This is not true! The amount of vitamins is the same. But the taste qualities are different: those that grew under the sun have a richer and more multifaceted taste than fruits that are forced to be content with a light bulb.

Imported fruits, as a rule, are removed a little earlier than natural ripening in order to bring them in good condition. Because of this, most of them contain too much nitrate. The leaders in the content of nitrates in winter are greens and green onions, followed by cabbage, cucumbers and tomatoes, potatoes. To get rid of nitrates, greens and vegetables should be washed with soap and soaked in boiled water for 30-40 minutes.

It is optimal to leave them soaked in a transparent three-liter jar standing on the windowsill. Under the influence of daylight, the output of nitrates will be maximum. It would be useful to first remove the skin from potatoes and cucumbers. Do not cook potatoes in the same water in which they soaked!

By the way

Buying dried fruit is even more difficult than buying fresh fruit. It is necessary to choose the most nondescript samples, dry, with a matte surface. Wet dried apricots, prunes are soaked in different solutions - from harmless soda to toxic chemical. Brilliant fruits are rubbed with oil. The right dried fruit knocks on the table, it must be soaked before eating. Pay attention that there is no black mold on the dried fruit - this is Aspergillus, which causes severe poisoning. It is impossible to cut it. Less dangerous penicillin gray-green mold. If it is, it is enough to choose fruits that are not affected by the fungus - they can be eaten.

Before eating, thoroughly wash all citrus fruits - oranges and those with red barrels are often ... washed! If so, do not give them to children without peeling - a dye prohibited for human consumption may be applied to the peel. Imported apples always need to be cleaned - most often they are treated not with expensive wax, as we used to think, but with cheap synthetic paraffin. Not a single detergent composition is able to erase this paraffin from the peel. And once in the stomach chemical substances may cause poisoning. It is also important to wash thoroughly hot water and with soap: before selling, their green skins are treated with the notorious banana gas - a mixture of nitrogen and ethylene, so that they turn yellow.

Where are you from to us?

Potato

The main suppliers are Israel 1, Egypt 2, less often potatoes come from Europe (France 3, Belgium 4) and Pakistan 5.

Important: If the potato does not germinate for a long time, the eyes of the tubers are sunken in, closed, which means that it has been treated with anti-growth chemistry. If the tuber does not darken at the incision site, most likely the vegetable is genetically modified.

Cabbage

Its main suppliers are Poland 6, China 7.

Important: It is definitely better to choose domestic heads of cabbage, especially since they are stored all winter. The longer the cabbage lies, the less nitrates it contains. In addition, all imported varieties are not suitable for sourdough.

Citrus

The sweetest tangerines are red-skinned fruits from Morocco 8, followed by Abkhazia 9, followed by Spain 10. In the backyards - from Egypt 2, Turkey 11 and South America 19.

Important: You need to rub the ruddy barrel of citrus with a damp cloth. If it is painted - the seller is deceiving you.

Cucumbers, tomatoes

Israel 1, Poland 6, Turkey 11, Greece 12, Holland 13, Spain 10 and other European countries.

Important: If there are no Ukrainian ones, it is better to choose fruits from Israel: there the warm season lasts the longest. Guaranteed sweet cherry tomatoes and small brunch tomatoes from any country. Among cucumbers, a win-win option is small European cucumbers with soft skin without pimples. Run your fingernail across the peel and choose the thinnest ones.

Apples

They come to us from all over the world. It is best to choose fruits from nearby places - Israel 1 or Lebanon 17. Behind them - Turkey 11 and Europe.

In winter, on the shelves of shops you can find a lot of imported and greenhouse vegetables and fruits. But not all of them are equally useful. Let's figure out which gifts of nature are better to eat in the cold season.

Which fruits to choose

In winter, the risk of developing acute respiratory diseases increases. Not the last role in this is played by a decrease in immunity. Therefore, when choosing fruits, you should pay attention to those that contain plenty of vitamin C, which helps to strengthen the body's defenses.

• Citrus fruits (oranges, tangerines) are an affordable source of ascorbic acid, although not a champion in its content. In addition, oranges are recommended to be used to normalize bowel function and cleanse the liver.
• Avocado - in addition to vitamin C, this fruit contains unsaturated fatty acids. A nice bonus: if you eat avocados, you will notice that the skin dries much less in winter.
• Quince - is rich not only in vitamins, but also in many microelements. With regular use of this fruit, you can not be afraid of winter beriberi.
• Pomegranate - contains a large amount of vitamin C and fruit acids. The main useful properties are strengthening of immunity, normalization of metabolism, strengthening of the walls of blood vessels.
• Banana - it contains B vitamins, carbohydrates, potassium, carotene. This very high-calorie fruit is useful during the recovery period after an illness.

Of course, no one says that in winter you can eat only these fruits, and postpone all the rest until the summer. Just the above products will be especially useful in the cold season.

Which berries to choose

In addition to fruits, berries help fight winter beriberi. Some of them are real natural multivitamin complexes.

• - contains vitamins C (a lot!), A, K, E, B1 and B2, as well as folic acid and flavonoids. Rose hips have powerful antioxidant and anti-inflammatory effects.
• Black currant- practically a champion in the content of vitamin C. Perfectly strengthens the immune system and increases the body's resistance to infections.
• Black elderberry - contains not only vitamins, but also anthocyanins. Thanks to this, the berries have an antifungal effect, which is important in the cold season.

In winter, it is very difficult to buy fresh berries, so it is better to harvest them in the warm season. Dried and frozen fruits will save the situation. Berries preserved by shock freezing practically do not lose their useful properties.

Which vegetables to choose

It is impossible to talk about good nutrition without including vegetables in the diet. In winter, you also need to choose them carefully, taking into account the basic needs of the body.

• Garlic is considered a natural antibiotic. It not only reduces the body's susceptibility to various infections, but also helps to cope with an already developed disease.
• Cabbage - in winter it is better to use sauerkraut. Such a dish can replace a multivitamin complex: it contains vitamins A, C, K and group B, as well as rutin. In addition, sauerkraut contains lactic acid bacteria necessary for proper bowel function.
• Black radish - like garlic, it contains phytoncides - substances with antifungal and antibacterial action. In winter, it is recommended to use it to strengthen the immune system and increase the body's resistance to infections.
• Beets - helps fight beriberi. This vegetable also helps to increase red blood cells in the blood and improves the general condition of the blood.
• Onion - not only helps fight diseases, but also increases the body's resistance to colds, and also improves the functioning of the digestive tract. In winter, this vegetable must be included in your diet.
• Red bell pepper - contains more vitamin C than any other vegetable. It will be a healthy and tasty addition to a fresh salad.

Vegetables can be consumed both fresh and after a little heat treatment. The main thing is to include them in your daily menu, and then you can not be afraid of winter colds.

How to choose fruits and vegetables in winter

When buying fruits and vegetables in the store in winter, you should pay attention to their seasonality. It is in seasonal fruits that contains the greatest amount of vitamins and minerals.

• In December, it is better to buy quince, pomegranates, oranges, persimmons.
• In January, you can add avocados, lemons, kiwi to this list.

Many supermarkets sell local fruits preserved from autumn. But in the case of long-term storage, their useful properties decrease. Therefore, apples and pears are not always useful in winter as well as in summer.

When choosing fruits, you need to pay attention to their appearance. Sometimes, due to improper transportation and storage, they deteriorate, and then instead of being useful, you can get health problems. For this reason, it is also not recommended to buy fruits in large quantities: we cannot always provide the right storage conditions at home.

Vegetables and fruits must be included in the winter diet. Regular consumption of wholesome plant foods will help you survive the cold season in a good mood and feel great.