What vitamins are important to take during autumn, recommends a nutritionist

The rich and generous autumn harvest is rich in vitamins, so it’s the right time to enjoy these bounties. It is best to strengthen immunity for the long winter period with seasonal fruits and vegetables.

What products should definitely be brought to the table this season, says certified nutrition specialist, Rimi Children’s expert Olga Lubina. The specialist recommends eating a variety of foods and using natural products grown in Latvia.

Yellow berry – pumpkin contains many minerals and vitamins, such as vitamins B1, B2, C, E, PP, as well as minerals – potassium, calcium, magnesium, zinc, fluorine and many others. Pumpkins also contain a lot of beta-carotene, which acts as a provitamin of vitamin A and also as an antioxidant, which will improve immunity, protect the body from stress and reduce inflammatory reactions in the body. Pumpkin seeds are also useful for our body. They contain zinc, vitamins E and C, which are important for strong immunity. Pumpkin seeds contain phenolic compounds that have antifungal and antiviral properties. Pumpkin seeds are also rich in selenium, which is good for the body.

Cranberries contains both vitamin PP and vitamins C, K, B1 and B2, contains organic acids, flavonoids, pectin substances of garlic in high concentration. Cranberries also contain a natural preservative – benzoic acid, which allows the berries to be stored for a long time without heat treatment. Contains tannins, therefore also protects the human body from infections. Pick your own or buy enough cranberries to last the entire cold season!

Cranberries, like cranberries, can be stored for a long time without heat treatment, because they contain benzoic acid. Cranberries are an excellent source of vitamin C, which will keep immunity at a good level. There are also blueberries
copper and iron.

Garlic immune-stimulating properties are well known to everyone, so autumn is the right time to enrich your menu with this herb. Garlic has antifungal, antiviral and anti-inflammatory properties. Phytoncides also have antibacterial properties. Recent studies also prove that substances in garlic can activate the activity of several immune cells (phagocytes, macrophages and T-lymphocytes). The substance contained in garlic – allicin, which is produced when garlic cells collapse, acts as an antioxidant, thus protecting the human body and improving its immunity.

Mushrooms is a symbol of autumn. They are delicious and beautiful, but can they be included in a small child’s menu? Since mushrooms contain chitin – a substance that is difficult to process – nutritionists do not recommend giving mushrooms to babies at least until they are 3-4 years old. However, Rimi For Children expert Olga Lubina reminds that when a child starts eating mushrooms, it is good to think about where they were picked. Mushrooms are like a sponge that absorbs all the toxins that are in the soil and air, so you should definitely eat those mushrooms that have been collected in a clean environment far from highways. It should be remembered that mushrooms can contain heavy metals and other toxic substances.

Of course, mushrooms also contain valuable substances. They contain a lot of antioxidants, selenium, which reduces the inflammatory response, and they contain a lot of fiber. Mushrooms contain riboflavin B2, folic acid B9, thiamin B1, pantothenic acid B5 and niacin B3. It should be remembered that vitamins of group B are thermally unstable, that is, during heat treatment, most of the vitamins will be lost, while raw mushrooms are not recommended for consumption.

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