Grocery basket: what to add to the diet in the fall
ABOUTYour diet should include foods rich in vitamins, minerals, and antioxidants. Irina Popova, a nutritionist and head of the consultative and diagnostic department of the Austrian health center Verba Mayr, told BeautyHack what seasonal vegetables and berries should be paid special attention to.
An important point: according to the principles of Mayer therapy, for maximum benefit, these products are best consumed fresh during the day, and after heat treatment in the evening.
The # 1 autumn product is bell peppers. It is considered the record holder among vegetables for the content of vitamin C, which is a strong antioxidant and boosts immunity. So, the use of an average fruit size provides 150% of the daily requirement for this vitamin. In addition, capsanthin, violaxanthin, lutein, quercetin and luteolin, which are part of pepper, have antioxidant properties. Also, bell peppers contain vitamin B6 necessary for the formation of red blood cells and vitamins important for health such as K, E, A, folate and potassium. Regular consumption of bell peppers can improve eye health and reduce the risk of anemia. This vegetable works well as a side dish with meat products to improve iron absorption.
The advantage of this autumn vegetable is the combination of a high content of vitamins and minerals and a low calorie content. Pumpkin is high in beta-carotene, which is a source of vitamin A. Like bell peppers, pumpkin is rich in antioxidants that help protect the body’s cells from free radical damage. The supply of vitamins C, E, iron and folate helps to strengthen the immune system. The lutein and zeaxanthin in pumpkin help maintain good eyesight and keep the skin healthy. The high amount of fiber in pumpkin can help cleanse the intestines and make you feel full. In addition to pulp, you can eat pumpkin seeds, which are rich in zinc.
This root vegetable is extremely low in calories. There are only 20 calories per 100 g. Of turnip. 50% of turnip carbohydrates are fiber. Dietary fiber regulates metabolism, digestive function, and blood sugar levels. 100 g of turnips provides half of the daily requirement for vitamin A, 30% of the daily requirement for folate and 15% of the requirement for calcium and manganese. It also contains iron and vitamin K, which are essential for the normal process of hematopoiesis. Enough 30 g of turnips per day to meet the general body’s need for these substances. A large amount of flavonoids helps to reduce the risk of diabetes mellitus, cardiovascular diseases, and reduce the severity of inflammatory reactions. Turnip is a versatile side dish and can replace potatoes in many dishes.
This low-calorie vegetable is rich in vitamins, minerals and antioxidants like sulforaphane and kaempferol. These substances help reduce inflammation, including in the intestines. Green and red cabbage are excellent sources of vitamin C. Consuming 100 g of cabbage provides 90% of the daily value of this vitamin. This vegetable is rich in insoluble fiber, which helps maintain a healthy digestive system and is food for beneficial bacteria in the large intestine. Red cabbage contains anthocyanins, which can help lower blood pressure and the risk of heart disease. The potassium it contains is essential for the proper functioning of the heart. Cabbage vegetable fibers and phytosterols reduce the absorption of cholesterol from the intestines. Also, the vegetable is an excellent source of vitamin K.
Sea buckthorn and sea buckthorn oil
Sea buckthorn is rich in various vitamins, minerals and nutrients. The fruits are high in quercetin, a flavonoid that can lower blood pressure and the risk of heart disease. Berries contain potassium, calcium, magnesium, iron and phosphorus. In addition, sea buckthorn is a source of folate, biotin, vitamins B1, B2, B6, C and E. More than half of the fats contained in sea buckthorn oil are polyunsaturated fats containing omega-3, omega-6, omega-7 and omega-9 fatty acid. Sea buckthorn berries help lower blood sugar levels by increasing insulin secretion and increasing sensitivity to it. Sea buckthorn oil accelerates skin regeneration, including after sun damage, as well as improves elasticity and protects against dryness. Sea buckthorn flavonoids strengthen the immune system and increase disease resistance. The ingredients in sea buckthorn oil help keep the liver healthy, prevent stomach ulcers and dry eyes. Another interesting fact: eating sea buckthorn can help reduce depression.