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Autumn is coming to an end, but we can continue to enjoy its gifts in the winter months. We suggest you find out which products will bring the most benefits in the autumn-winter periodNutritionists have listed the most wholesome autumn foods that are available to everyone. And we made the top of the most useful of them.

1. Apples

Antioxidants and procyanidin lower the level of bad cholesterol in the body and improve the microflora of the digestive system. Apples also reduce the risk of heart and vascular disease.
How to use? Best fresh. But many also love baked apples - cut washed apples in half, sprinkle with sugar and cinnamon, then send to the oven. You can also make juices, fresh juices and smoothies from apples.

2. Beets

The components of beets positively affect the immune system, protect the body from diseases, and cells from destructive processes. Eating beets will help cleanse the liver and blood.

How to use? The most useful way to consume beets is to add them raw to a salad. Juice is also made from beets, but it is worth consuming such juice in small portions and in the form diluted with water. You can also bake beets or boil and cook, for example, salad vinaigrette.

3. Broccoli

Broccoli contains glucosinolates, which help deal with stressful situations. The vegetable also contains antioxidants and vitamin C, so broccoli is known for its anti-cancer properties. Yet this type of cabbage is not inferior to milk in terms of calcium content - in 100 g. boiled cabbage contains 180 mg of calcium, while in one glass of milk with a volume of 100 ml. - 120 mg.

How to use? In baked or boiled form. But try not to expose broccoli to a long heat treatment - you can boil for a maximum of 7 minutes in order to maintain useful properties to the maximum. Before cooking, it is important to cut the vegetable in advance and let it lie for a while, so that anti-cancer substances can develop.

4. Carrots

Carrots saturate the body with vitamin A. It positively affects vision and overall health. Scientists believe that a vegetable reduces the risk of stomach cancer.

How to use? As well as in the case of beets - preferably in raw form - on their own or add to salads, make juices. But you can boil and bake.

5. Sauerkraut

Sauerkraut contains vitamins A, E, B, and C. The product includes probiotics that improve digestion. The dish also alleviates the condition for allergies.

How to use? You can eat sauerkraut on your own, seasoned with olive oil and onions.

6. Cranberries


Cranberries are rich in vitamin C and antioxidants. It improves blood circulation and the state of blood vessels.

How to use? Cranberries have a characteristic sour taste, so the best option for eating this berry is to add it to smoothies and teas with honey. Cranberries also make delicious jams and jams.

7. Citrus

Autumn and winter are the hot season of the appearance of citrus fruits in our country. Lemons, oranges, tangerines and grapefruits are rich in vitamins and minerals. And the fiber they contain improves digestion and promotes weight loss. Citrus fruits also strengthen the immune system.

How to use? Citrus fruits are consumed fresh, peeled. Of these, you can also make fresh, fruit salads, add to teas.

8. Artichoke


Artichoke stimulates the growth of probiotics in the digestive system. Its use reduces the risk of chronic diseases and colds. The artichoke has a pronounced unique taste, it is versatile in cooking and very rich in nutrients.

How to use? Young artichokes can also be consumed raw, but in most cases they are still boiled in water with the addition of vinegar or lemon juice. Before cooking, several upper layers of leaves are removed from the artichoke, then the inner layers are cut to the middle. Leaflets are torn off the finished artichoke, starting from the outside, the leaf is clamped between the teeth and, tightly clenching the teeth, they drag the leaf of the artichoke between them, thus eating the flesh. The external hard part will remain in the hand - it is not suitable for food (because it is hard).

9. Pears

Pears have fiber and vitamin C. It is not only a healthy fruit, but also a good snack.

How to use? In its raw form, preferably separately from other foods.

10. Viburnum


Viburnum berries contain a huge amount of vitamin C. Thanks to this, viburnum tea is the best assistant in the fight against colds. Also, the use of viburnum triggers the mechanisms of blood renewal.

How to use? Add to tea in fresh, frozen or dried form. You can make preparations for the winter by mixing viburnum with honey and store in the refrigerator.

11. Persimmon


The fruit contains a lot of calcium, due to which the condition of bone tissues improves. Persimmon components also reduce the risk of cardiovascular disease. Persimmon contains a lot of vitamin A, which is an important antioxidant.

How to use? The best option is to eat fresh persimmons. The main thing is not to eat unripe fruits that have an astringent taste.

12. Pumpkin

The pumpkin pulp contains the most important trace elements - potassium, calcium, magnesium, phosphorus. And vitamins B1, B2, B12, PP. But pumpkin is especially rich in provitamin A - beta-carotene. Fiber contained in pumpkin normalizes the amount of sugar in the blood and fills the body with energy.

How to use? There are a lot of options for eating pumpkin: raw (certain varieties taste like melons), make fresh juices, bake, cook, prepare side dishes and mashed soups.

13. Brussels sprouts


This kind of cabbage reduces the likelihood of oncology, since it contains glucosinolates. Also, regular consumption of this type of cabbage helps lower bad cholesterol.

How to use? Boiled cabbage brussels sprouts are used in the preparation of main dishes, salads, soups, side dishes for fish and meat, for frozen mixtures of vegetables, for pickled assorted vegetables.

14. Salmon


Salmon contains omega-3 fatty acids. The product reduces the risk of stroke and heart attack. It improves blood vessels and the state of the central nervous system.
How to use? The most useful option is to bake the fish by sprinkling it with lemon juice.

15. Walnuts

Nuts have antioxidants, healthy fats, proteins, and fiber. The product normalizes blood pressure and reduces the risk of developing chronic diseases. Walnuts also improve mental performance.
How to use? To maintain health, it is recommended to eat 7 walnuts daily. And so that they are well digested, they can be soaked in water for 30 minutes - so they will be better absorbed.

The listed products are an accessible method for everyone to improve their health and protect themselves from unsafe diseases. Use the gifts of autumn, and the body will definitely say “thank you”

“Wash your hands before eating,” “sleep 7 hours a day,” “eat vitamins and minerals,” “avoid fast foods,” “don't poison yourself with alcohol and tobacco,” “do your exercises in the morning.” I think everyone is familiar with these and other health recommendations. However, there are a number of tips that not everyone can know about. Keep in mind that 90 percent of happiness depends on health. Even if you happen to buy a house in the Maldives, for example, you will not get real pleasure from it if your health is lost ...

Useful health tips, watch and remember

01. Squatting - holding blood

With this sitting, veins and blood vessels are pinched. The bend angle of your legs should be at least 90 degrees. Otherwise, you risk getting varicose veins, thrombosis, or another disease associated with the circulatory system.

02. The use of hot destroys a person from the inside

Hot food fights germs, as everyone knows. However, we are talking not only about harmful bacteria, but also beneficial ones that help the body develop fully. Moreover, taking into account the fact that many tissues of the human body are quite delicate, hot food can affect them not for the better. This is especially not in favor of the thyroid gland. This can cause bad breath. After all, are you aware that even at 43 degrees of the body a person does not survive? The maximum temperature of a food or drink should not be higher than 45 degrees Celsius.

03. Sunbathing - no more than half an hour a day

Why sunbathe more? So that the skin ached then a day or two? I do not recommend it. And by the way, before going to sunbathing, I recommend taking vitamin E, because the skin under the influence of ultraviolet light ages much faster than without it. Pay more attention to the skin behind the ears: there it looks 10-15 years younger, because the sun comes out very rarely there.

04. Cutting your hair short is also not a good thing


Any hairline is protection, especially on the head. Otherwise, why did nature give us hair? So we cut them every time? The hair on the head protects in the summer from sunstroke, and in winter from the cold. And from other problems including. 







05. Do not boil water more than once


Boiling water loses its properties, and the more it boils, the more it harms the body when used. Ideally, do not boil water at all, but use water filters of the highest degree of purification. By the way, I also do not recommend drinking water from wells: recently, arsenic has been found there, and this is poison to our body.

It should also be noted that for full assimilation of the body, you should drink at least 2 liters of water per day. But no more! Otherwise, it will begin to wash off not only harmful substances from your body, but also useful ones. And more precisely, you should drink 30 ml per kilogram of weight. For example, if you weigh 70 kg, drink 2 liters of water, and at 80 kg drink 2.5 liters.

06. Do not boil yourself. Anger and sadness - somewhere far away

A bad mood weakens the immune system, because of which the body becomes more vulnerable to various kinds of diseases, and anger causes serious stress in the body, and this harms the cardiovascular system and respiratory system. Live positively. You should not create problems for yourself or for others. And if it is still created, it should be decided. And the sooner the better. Also keep in mind that anger accelerates the aging of the body. Evil people do not live long.

07. Eat nuts - they prolong life

It is advisable every day. They contain vitamin E, as mentioned above: they slow down the aging process. The most healthy nuts are walnuts. But no more than 100 grams per day, otherwise you will get harm, not benefit. :-) You can get by with sunflower seeds, but do not overdo them: they harm your teeth. Ideally, brush them with your fingers.

08. Do not use gas stoves

If you have a gas stove at home, replace it with an electric one. Keep in mind that gas does not completely disappear during combustion: it begins to settle, soot forms. The same not so pleasant mass gets into the lungs. And the gas stove is fraught with an explosion, however, as everyone knows.

09. Bathing every day is also not good. 


Especially with soap. Thus, we wash off the protective fat layer that protects the body from infections and premature aging. Wash yourself with a soap 1-2 times a week, no more, and on other days you can just rinse. Better yet, do not use soap, but shower gel.







10. A surge of adrenaline will give you a sunny mood

You should not live gray everyday life, especially if you live by the principle of "home-work-home." Thus, you will lose interest in life, because you will miss the positive emotions. We all need a thrill, at least sometimes: relaxation, distraction from problems at work and other things. For example, go to the rides and ride, if possible, but do not overdo it. You can try to jump with a parachute or fly on a flyboard, only it will be much more expensive. Riding, you will feel how your mood will noticeably improve and you will sparkle with positive!

11. Supplements. Should I use them?

Only those who have not tried them, or those who do not accept them as expected, do not believe in their positive action. And from myself, as from the author of this article, I want to inform you that they personally positively affect me. And if you live in the northern latitudes, where there is little sunlight, I especially recommend eating mountain calcium. In any case, it will be missed, even if you often consume dairy products. Calcium supports the strength of bones and teeth.

12. Movement is life!

It seems that everyone knows that movement enhances immunity, but, unfortunately, not everyone is given the opportunity to move as intended. However, this can be avoided, especially if you do not live on the first floor. Forget the elevator. Walk if you do not live very high. And if you get to the house by transport, get off at one stop earlier, and overcome the rest of the way at your own expense.


Recommend these good health tips to your loved ones and more. Be healthy!

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It is believed that the addition of herbs (parsley, basil, dill, spinach) in a dish 10 times reduces the risk of incidence of arterial hypertension and atherosclerosis. In addition, greens are so good in taste that they are recommended to be added to dishes, because it can replace excessive salting of food with its special flavoring properties.

Currently, nutritionists recommend consuming 5 fruits or 5 vegetables per day. However, do not focus on these indicators. The more fruits and vegetables you eat per day, the better.

Nutritionists increasingly recommend eating spinach because of its high vitamin C content. This vitamin is capable of immunostimulation and anti-inflammatory effect. It is especially useful for patients with arterial hypertension and atherosclerosis. It is very important to eat at least a few leaves of spinach every day.

Healthy fruits


Of the summer fruits, apples come first in terms of useful properties, since they contain a large amount of potassium, vitamin C and soluble fiber, which is found not only in the peel, but also in the pulp. Apples are recommended for use in atherosclerosis, arterial hypertension, and in case of diabetes, only acidic varieties can be used.


In second place are pears. They do not have much vitamin C, but a high content of fiber and potassium. To diversify your summer table, eat pears.

Berries



Let's move on to the berries. They are called a source of health and longevity, because they contain a lot of useful substances. A handful of berries will saturate the body with useful nutrients.

In the first place among the berries is cherry. It contains coumarin. This is a substance that prevents thrombosis. Cherry is recommended for patients with coronary heart disease, atherosclerosis, and arterial hypertension.

Rosehip is recommended for use, due to the high content of vitamin C, which does not decompose in this berry, even when cooked. Rose hips can be brewed, infused, or a few berries added to tea. The body will be saturated with anti-inflammatory and immunostimulating vitamin C.



Another useful berry is gooseberry, it is also called “northern grape”. It contains a lot of soluble fiber and vitamin C. Gooseberries are recommended for diabetes due to the low content of fructose, the abundance of fiber and vitamin C.




Raspberries are also good. It prevents aging. It is called the longevity berry. It is recommended for use in arterial hypertension, atherosclerosis, coronary heart disease. However, you should not get carried away with this berry for diabetes because of the high content of fructose in it.



A few words about blackcurrant. This berry is a leader in the content of vitamin C. It is recommended for all patients with cardiovascular diseases, including lipid metabolism disorders, because vitamin C has anti-inflammatory and immunomodulating properties. Leaves are also useful in black currants. They tone well, relieve fatigue. Blackcurrant is especially recommended for patients with diabetes.



Strawberries and strawberries have the properties of other berries, but are characterized by a high content of vitamin C and magnesium, which is very useful for the heart, especially those who suffer from arrhythmia.

You can diversify the vegetarian part of the diet as follows: you can drink fruit and vegetable juices, especially carrot juice, which can be mixed with apple or celery juice. There is not recommended to mix more than two varieties of  and vegetables & fruits in juices.

I would like to pay special attention to beetroot juice. It is considered very useful because it relieves fatigue, tones well. Doctors believe that it slightly reduces blood pressure, but it is not recommended for beginners to drink it a lot, as it can cause dizziness and palpitations. Beetroot juice is best mixed with carrot or apple juice.

Currently, mixtures of fruits and berries, crushed by a mixer, are very popular. They are called the "vitamin bomb." They are so diverse that during the summer you can come up with a lot of combinations of berries and fruits, they will have no end, and you rarely happen again, especially with a plentiful summer harvest.

Eating vegetables, berries and fruits is an easy way to improve your health. Doctors advise to try all seasonal fruits, because everyone has a unique useful composition.
The dietitian said that about 350-400 g of fruits and 400-500 g of vegetables should be eaten per day - this amount will give the body all the necessary substances. The expert explains the usefulness of certain fruits.


Cucumber


It is saturated with fiber, contains provitamin A, vitamins C, B1, B2, B3, calcium, phosphorus, potassium, magnesium, iron. Potassium in the composition has a beneficial effect on the work of the kidneys, thyroid gland, blood vessels and heart.

A tomato
It contains organic acids, fiber, calcium, potassium, iron, sodium, sulfur, iodine; which ensures the effectiveness of the fetus in the prevention and treatment of vascular and heart diseases, gastritis, memory problems, anemia, loss of strength. These properties do not disappear when heated and processed, so juice and pasta are no less useful than fresh tomatoes.


Eggplant
In its composition, among other things, there is nicotinic acid. Therefore, those who want to quit smoking should eat eggplants - this will help to more easily tolerate the habit of smoking from tobacco.






Squash
Overweight people should include zucchini in the diet. It contains organic acids, B vitamins, potassium, carotene, iron, vitamin C. Zucchini is low-calorie, easy to digest, so it’s good for a diet menu.



Apricot
With a potassium deficiency, it is worth eating apricots. Fruits have a high concentration of this trace element, and also contain beta-carotene, magnesium and phosphorus. Apricots help prevent cancer, heart disease, improve memory.



Peach
Peaches contain the following vitamins: C, B vitamins, E, PP, K and carotene. These fruits fight diseases of the cardiovascular system, kidneys, liver and gall bladder.



Watermelon
Low-calorie berry fights many diseases due to the presence of fiber, vitamins, folic acid, carotene, pectin polysaccharides, magnesium, potassium, iron, calcium, phosphorus and sodium. Helps cure cystitis, nephritis, pyelonephritis and other urological diseases. Watermelon is also useful for chronic gastritis. The berry has diuretic properties, therefore, it helps to eliminate harmful substances from the body.

which of these fruits do you like more?