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”
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