The benefits of fruits and vegetables. The healthiest vegetables and fruits. What are the special benefits of vegetables and fruits for the body?

Probably every person has heard about the norms and rules of healthy eating, even if they did not strive to introduce them into their lives. Therefore, we all know that certain foods should be present in the daily diet: fish and meat, dairy products, cereals, as well as vegetables and fruits. Let's talk in more detail on this page www.site about why we need fresh vegetables and fruits, what benefits and harm can be to our body from consuming them.

WHO experts say that it is possible to prevent the development of a third oncological diseases and diseases of cardio-vascular system only possible through frequent consumption of fruits and vegetables. In the summer-autumn season, each of us has the opportunity to include such products in our daily diet, regardless of having a good financial income.

In summer and autumn, doctors strongly recommend that their patients eat those fruits and vegetables that grow in their latitudes. Such food will be best absorbed by the body. Therefore, it is better to eat cheap apples and carrots than expensive grapefruits and kiwis. It is also worth systematically preparing salads from fresh cabbage or beets.

In our latitudes it is worth paying attention special attention for apples. They are a source of significant amounts of organic acids, which can strengthen blood vessels and reduce blood pressure. blood pressure and improve immunity. Also, this fruit contains quite a lot ascorbic acid, which is unable to accumulate in our body. In other words, such an important antioxidant must be consumed daily by a person in sufficient quantities.

You should not consider vegetables and fruits as a panacea for all ailments. However, a diet rich in such foods can prevent many pathological conditions. At various ailments It is worth paying attention to the various gifts of nature.

For example, with atherosclerosis or coronary disease hearts, it is worth including eggplants in your diet, which have pronounced cholesterol-lowering properties. In addition, it is worth filling the menu with fruits and vegetables containing iodine, for example, apples, persimmons, potatoes, green peas, oranges and bananas.

The presence of heart failure is an indication for the active consumption of potatoes, grapes, apricots, plums and again bananas, which contain a lot of potassium, which is beneficial for the heart muscle.

For hypertension, it is worth emphasizing eating beets and beet juice, watermelons, jacket potatoes and dried fruits. Apricots, which contain potassium and magnesium salts, help quickly remove sodium and excess fluid from the body, optimize metabolic processes in the heart muscle and increase its contractile function. It is also worth enriching your diet with lettuce, sorrel, beans, persimmons and watermelons, which contain quite a lot of magnesium.

Fresh vegetables and fruits are a real find for those people who suffer from disabilities digestive tract, namely from constipation. Almost all products of this type can speed up peristalsis, because they are a source of significant amounts of fiber. To relieve constipation, you should eat salads seasoned with vegetable oil, beets and cabbage, plums and strawberries, etc. have an excellent laxative effect.

Raw vegetables and fruits will be useful to all those who want to get rid of excess weight. Such people should fill their diet with various types of cabbage, tomato and cucumber salads, zucchini, squash, sweet peppers and carrots. It is also recommended to eat different fresh fruits, excluding bananas, grapes, figs, persimmons, sweet pears, peaches and apricots.

The presence of fresh vegetables and fruits in the diet will help get rid of depressive states, activate brain activity, cleanse blood vessels of cholesterol. Such food is a source of a huge amount of vitamins and minerals, which are extremely necessary for the full functioning of all organs and systems. Eating fresh vegetables and fruits will help remove a variety of waste and toxins from the body, as well as fecal stones.

Harm of fresh vegetables and fruits

It is worth considering that many fresh fruits and vegetables can be harmful to health if a person has certain health problems. So, if there are disturbances in the activity of the liver and gall bladder, you should give up those foods that contain a lot oxalic acid, as well as essential oils. These are vegetables such as spinach, rhubarb, radish, garlic, horseradish and onions. Also, with such ailments, you should not eat sour varieties of berries and fruits.

Particular care should be taken with pancreatitis. With this pathological condition It is not recommended to eat many vegetables and fruits, especially turnips, radishes, rutabaga, onions, garlic, rhubarb, white cabbage, legumes, etc.

Raw vegetables and fruits can cause harm to the body if a person suffers from ulcerative lesions of the stomach or duodenum. In these cases, it is better to eat such products boiled or baked. The only exceptions are some sweet berries and fruits, which can be consumed raw, one hundred grams per day.

Excessive consumption of fruits and berries can cause enamel destruction. After most of these products, it is better not to brush your teeth immediately, but to rinse your mouth with water.

To a healthy person You need to eat at least half a kilogram of fresh vegetables and fruits per day.

The benefits of vegetables and fruits for health is very great, it is not for nothing that they are the basis of a healthy diet. Today we have to figure out what it is benefits of vegetables and fruits for our body.

So, you have decided to take the path of healthy eating, you have chosen the right one, you are paying due attention, you have reduced to a minimum the consumption of foods containing, and you have finally begun to pay attention to.

From a young age, all we hear is: eat more vegetables, eat more fruits. What for? Nobody explains this, but in vain. Sometimes understanding the process makes you look at it from a different perspective. For example, I have never been a fan of fruit. I was lucky to some extent - I don’t like sweets at all (probably it affected overindulgence them in childhood, and, accordingly, various diathesis and allergies), which is why I always treated fruits coldly. For some reason, the situation with vegetables was much simpler.

And, of course, like any child, I heard a million times that you need to eat fresh fruits and vegetables, that they contain a lot of vitamins, that they are very healthy. And what? And nothing…

Everything changed radically when I learned why it is necessary to eat vegetables and fruits, and how it relates to. Simply understanding that this is important for health was not enough for me, but the answer to the question - how exactly this will help my body - turned out to be key.

So, one of the main ones is: eat more vegetables and fruits! Let's figure out what this gives us and what it consists of benefits of vegetables and fruits.

Firstly, vegetables and fruits are truly a storehouse of vitamins, minerals, and antioxidants necessary for the functioning of our body. The grandmothers didn’t deceive us, they just didn’t tell us everything. Huge benefit These products are that they contain much-needed dietary fiber for the body - fiber, which is an integral component of a healthy diet. It is she who guarantees good digestion and mood, protects against a number of diseases and helps to lose weight painlessly.

Nutritionists strongly recommend not to forget to accompany any meal with fruits and vegetables. Wherein Special attention You should pay attention to eating green vegetables that are rich in calcium, magnesium, iron, zinc and vitamins A, C, E and K (broccoli, Chinese cabbage, all types of lettuce, arugula, celery, cucumber, zucchini and others).

Secondly, due to the fact that fruits contain sucrose, they are excellent substitutes for sweets, and in in kind. Any cookie, candy or cake can easily be replaced with fruit or even sweet vegetables such as corn, pumpkin, sweet potatoes or beets. You just need to show a little imagination - and a natural, healthy treat will allow you to avoid harm from artificially sugared products.

There is one small but: if possible, avoid cheap fruit drinks that contain more than 10% sugar, as well as fruits canned in syrup - these are additional sources of sugar that your body does not need.

Thirdly, whatever one may say, both vegetables and fruits contain a large amount of water, which can supplement the amount of water we drink per day to the norm. Just remember that even if for some reason you cannot drink the amount of water your body needs, try to eat fruits and vegetables throughout the day. Well, if you don’t remember, then your body will tell you, because a lack of fruit in your diet can cause extreme thirst, quenching which with a large amount of water, we increase the load on the heart and kidneys.

And, finally, they are products that have a low calorie content, but at the same time remain quite filling, thanks to the fiber they contain, and are able to satisfy any feeling of hunger. However, we should not forget that even when consuming them, the main thing should be observed - moderation.

Start using it simple rule when planning your diet, and you will take a big step towards healthy eating. Also, try to simply and clearly explain the importance of daily consumption of vegetables and fruits to your children, and perhaps they will not have to look for these reasons for themselves in adulthood to return to a healthy diet.

The benefits of fruits and vegetables are truly invaluable, and hardly anyone can argue with this statement. Scientists have long proven that daily use Eating them (preferably raw) helps strengthen the immune system, improve the functioning of the heart and blood vessels, and saturate the body with vitamins and minerals. That is why it is worth taking a closer look at what these products contain and what properties they have.

The benefits of fruits and vegetables

It is believed that to maintain normal operation The body needs to eat at least 600 g of these products daily. What are the benefits of fruits and vegetables? To answer this question, it is worth considering their unique composition.

• First of all, we should mention the high content of vitamins. These biologically active substances are necessary for the functioning of the body, as they participate in almost all metabolic reactions. For example, the benefit of lemon and orange, as well as kiwi and black currant is that they contain a huge amount of vitamin C, which is so necessary for work immune system. Carrots and blueberries are sources of beta-carotene. Pumpkin, sorrel and spinach are rich in vitamin K, while green peas and cauliflower contain folic acid.
• These products also contain a huge amount of useful macro- and microelements, in particular calcium and phosphorus (necessary for strengthening bones and teeth), magnesium, sodium and copper. Apples and bananas contain large amounts of iron and potassium, which ensure hematopoietic processes and regulate myocardial function.
• Fresh fruits and vegetables are rich in antioxidants. These are biological active substances that protect cell membranes from negative impact free radicals. Thus, regular consumption of these products helps slow down the aging process, improves blood circulation, and has a positive effect on work nervous system. The most famous natural antioxidants include vitamins A, K and C. By the way, white cabbage is rich in them (the benefits and harms of this product will be described below).
• In addition, fruits and vegetables contain pectins, phytonutrients, phytohormones and other beneficial substances.

Positive effects on the cardiovascular system

As already mentioned, fresh fruits and vegetables contain vitamins, minerals and antioxidants that improve myocardial function and provide elasticity vascular walls, activate hematopoietic mechanisms.

It has been proven that people who eat 8 servings of fruits and vegetables a day are less likely to develop diseases of cardio-vascular system. As a result of research, it was also found that in hypertensive patients, whose diet mainly consists of vegetables and fruits, blood pressure noticeably decreases.

How do fresh fruits and vegetables affect the digestive tract?

The benefits of fruits and vegetables for the digestive tract are simply enormous. As is known, the movement of a bolus of food through the esophagus is ensured by peristalsis (contraction) of the walls of the stomach and intestines. The only mechanical stimulator of peristalsis is fiber, which is present in abundance in fresh vegetables and fruits.

Moreover, cellulose is used beneficial bacteria digestive tract, which has a good effect on the functioning of the whole body. Some products, in particular beets, the health benefits and harms of which will be described below, are used to combat constipation.

Cure for diabetes and cancer

It is worth noting that studies conducted by the World Cancer Fund have proven that regular consumption of fruits and vegetables reduces the likelihood of developing oncological diseases. To the list healthy products include garlic, onions, Chinese cabbage, zucchini, broccoli, tomatoes.

Studies were conducted on the mechanisms of development of diabetes mellitus, during which scientists were able to find out that regular consumption of large amounts of fresh fruit (in particular, blueberries, apples, grapes, bananas) reduces the risk of developing type 2 diabetes mellitus. By the way, during the same tests it was proven that constant consumption of fresh juices from the same fruits and berries, on the contrary, is harmful to the pancreas.

The benefits of green vegetables and fruits

Not everyone knows that vegetables and fruits of the same colors, as a rule, contain the same substances. For example, red foods contain lycopene, white foods contain sulforaphane, but the most healthy vegetables and green flower fruits are rich in vitamin K, potassium, folic acid, carotenoids and Omega-3 fatty acids.

This group includes cucumbers, green leafy salads, asparagus, kiwi, avocados, artichokes, celery, peas, olives, peppers, and some varieties of apples and pears. Regular use These products improve hematopoietic processes, help normalize weight, have a positive effect on the condition of the skin and hair, and are an excellent prevention of cancer and diabetes.

The healthiest fruits

Of course, all fruits are healthy. But some of them have a more saturated composition.

The healthiest vegetables

Of course, it is difficult to select the most useful products from this category. However, scientists managed to compile a list.

As you can see, fruits and vegetables are really healthy. They should make up the lion's share of the daily diet.

Nature has endowed vegetables and fruits with a considerable amount of vitamins, micro- and macroelements so necessary for the body. Please note that those fruits that are orange are rich in vitamin A, which has a positive effect on blood vessels and the heart. If you want to improve their performance, then eat enough healthy apricots, oranges, peaches. C is a cholesterol fighter, a vitamin that can strengthen the immune system. You will find it in black currants, kiwis and, of course, citrus fruits. Cucumbers will rid the body of toxins. It is important to know exactly how fruits and vegetables affect the body in order to properly adjust your diet.

Vegetables and fruits for health

Cucumber

This vegetable consists almost entirely of water; it cleanses the body by removing toxins, as well as dangerous toxic compounds. Cucumbers are those vegetables that perfectly cleanse the stomach, intestines and kidneys. In addition, they contain tartronic acid, which prevents the conversion of carbohydrates into fats. Therefore, you can consider these vegetables a means for weight loss, unless, of course, you consume it in the form of a salad generously seasoned with mayonnaise. Those who want to rejuvenate their skin will like cucumber masks. Cut the vegetable into thin slices and wipe the skin; this “tonic” gives a lifting and whitening effect. If you make a paste from a vegetable and add a couple of drops of oil (olive) and lemon juice to it and apply it to your face for a few minutes, you can skip the extra trip to the beauty salon, and your skin will become much better after such a home procedure.

Tomato

Tomatoes improve digestion and contain lycopene, which prevents the formation of cancerous tumors. Please note that this substance is better absorbed in combination with vegetable oil. Tomato juice has a beneficial effect on the cardiovascular vascular system. These vegetables also have anti-inflammatory effects. By regularly eating tomatoes, you will preserve your vision, improve brain activity, give your body protection from sun radiation, and prevent cancer.

Potato

This vegetable is rich in phosphorus, potassium and iron. It has a positive effect on metabolism due to the fact that it removes salts and fluid from the body. However, the caloric content of potatoes is quite high, and they should not be abused, especially for those who are taking care of their figure. Potatoes, unlike many other vegetables, are one of our favorites. It is very important to cook vegetables correctly so that these products bring maximum benefits. To do this, bake the potatoes in the oven, or stew them in small quantity water with other vegetables, such as carrots, garlic, beans and onions, these foods are also beneficial.

Broccoli

This delicious cabbage increases immunity, enhances resistance to various pathogens. Since the strength of the immune system is dependent on the lymphatic system, two-thirds of the tissues of which are located in the intestines, the fiber contained in this vegetable frees the intestines from the burden of toxins and wastes and strengthens the body from the inside.

The healing properties of broccoli make it a beneficial food for those suffering ulcerative lesion stomach. Due to its chromium content, broccoli has a positive effect on the pancreas, stabilizing insulin production and regulating the amount of sugar in the blood. Broccoli is one of those vegetables whose taste is in no way inferior to its healthiness.

Beet

Contains a unique set of useful elements. Unlike many other vegetables, beets practically do not lose their beneficial properties after heat treatment. Salads made from it are products containing a lot of folic acid, which is so necessary for pregnant women. Beets have gained popularity among other vegetables due to their ability to settle fat metabolism, this is very important for those who suffer from liver diseases, as well as obesity.

Beetroot copes with chronic constipation, it is often given to children. It can enhance intestinal motility and improve the metabolic process. It also contains iodine, so it is indicated for ailments related to the functioning of the thyroid gland. It is also indispensable in the diet of those who are elderly and suffer from atherosclerosis or hypertension.

Zucchini

Is popular dietary vegetable, which has a beneficial effect on the condition skin And digestive system. The composition includes phosphorus, potassium, necessary for the body magnesium. Also contains C, B1,2. These vegetables are able to normalize water, salt metabolism, have a diuretic effect. Get rid of fat accumulation, excess water and salts. Zucchini is the food that is recommended for hepatitis, gallstone disease, hypertension, chronic colitis, pyelonephritis, atherosclerosis, as well as chronic nephritis. Caviar prepared from zucchini in compliance with “dietary” technology is indicated for urolithiasis, violation metabolic processes, with gout, problems with overweight. Eating food containing a considerable amount of these vegetables is recommended as part of comprehensive recovery measures after poisoning.

Eggplant

It turns out that eggplants originally came to us from India itself. In this country, the usefulness of vegetables has been known for four thousand years. Eggplant – low calorie foods, in which, in addition to the necessary fiber, there are very important minerals(potassium, iron, phosphorus, magnesium and others). In addition, eggplants are a storehouse of the antioxidant anthocyanin, which is essential for productive brain function. According to scientists, consuming enough of these vegetables will reduce the risk of dementia and stroke.

Orange

This citrus is rich in vitamins and microelements necessary for those who suffer from anemia. Healthy fruits quench thirst during fever. Orange has antioxidant properties. Has a rejuvenating effect. Removes metabolic products and toxins from the body, prevents aging of the body.

Bananas

They differ from other fruits in their high starch content. At the same time, they are useful for those who suffer from gastrointestinal diseases. Bananas are shown to improve heart function. Contains fiber and pectin.

Pomegranate

The beneficial properties of these fruits have been sung since ancient times. The juice of the fruit is diuretic, choleretic, analgesic, anti-inflammatory and antiseptic. The pomegranate fruit has positive effect for coughs, colds, malaria. Is tonic when exhausted, improves blood quality.

Grapefruit

The beneficial properties that the fruit has are explained by the presence of vital elements B2, P, C, carotene, potassium, calcium, and organic acids. Freshly squeezed juice strengthens the central nervous system, it is useful during periods of physical and mental overload. It is also believed that grapefruit helps to get rid of excess weight.

Figs

Figs are rich in sugars, vitamins and proteins, as well as pectin, fiber, and microelements. It contains no less iron than apples. Since it is rich in salts and potassium, it has a wonderful effect on heart disease, venous insufficiency, and as a preventative against hypertension. These fruits are stimulants of metabolic processes and improve digestion.

Kiwi

The beneficial properties of the fruit include the presence of a large amount of vitamin C, the ability to free blood vessels from blood clots, thereby prolonging life. According to experts, the body will be especially grateful if you pamper it by eating one kiwi fruit a day in the spring.

Pomelo

Scientists have established that pomelo increases vitality, gives stamina and performance, and also improves mood. If you are trying to lose weight, these fruits are for you, they will speed up the breakdown of fats and give you a feeling of fullness.

Persimmon

The beneficial properties that these fruits have work due to the large amount dietary fiber contained in persimmons, as well as the richness of microelements. The fruit is rich in antioxidants and contains tannins and organic acids, potassium and magnesium. Thanks to the presence of pectin, it helps cope with stomach upsets.

Apple

One of the most affordable and popular fruits. The beneficial properties lie in the presence of a whole complex of vitamins in apples: C, B1,2, E, P, carotene, iron, manganese, calcium, pectin, potassium, sugar, organic acids. These fruits normalize the activity of the gastrointestinal tract; it is recommended to eat them twenty minutes before the main meal, because. apples stimulate production gastric juice.

Nutrient content of fruits

Vitamins (100g)

To preserve the beneficial properties of foods as much as possible, eat fruits and vegetables correctly and try not to heat treat them.

The positive properties of vegetables and fruits are also greatly reduced during the canning process. If you make juice, drink it immediately. In addition, the most useful vegetables are from a private garden that have not been treated against pests; the same rule applies to fruits.

It is important that the necessary vegetables, fruits, and herbs are present on your table every day. They are many times healthier than semi-finished products and fast food products. Health is in your hands, and on the way to it the most important thing is proper nutrition. What does a diet rich in healthy foods mean?

Health science that was based on natural remedies, has existed for thousands of years. The only way At that time, plants were the cure. Everyone knows that ordinary vegetables and fruits that grow in our garden are rich in vitamins, minerals and other beneficial substances and have healing properties. Therefore, they are considered not only food products, but also medicinal plants.

Everyone knows the significant words that the patriarch of medicine, Hippocrates, once said: “Your food should be medicine, and your medicine should be food.”

Have been studied since ancient times and many studies have proven that their useful qualities they can affect our health - help in the treatment of many diseases.

Paracelsus, Hippocrates, Avicenna, Galen, and other great doctors of antiquity did not forget to pay tribute to ordinary beets as a great remedy against anemia, fever, and diseases digestive organs And lymphatic vessels, and also used it to treat malignant ulcers.

Vegetables are healers.

Useful properties of vegetables, fruits and other products.

At first glance, an ordinary beet turns out to be an extraordinary vegetable, truly possessing healing properties. Beets can be classified as very healthy vegetables. Use it more in fresh, drink juice, and you can insure yourself against many serious diseases.

Everyone knows that beets have a mild laxative effect, as well as a mild diuretic and anti-inflammatory effect. Many researchers claim that beet juice can reduce blood pressure and it has been used for cancer since ancient times.

The healing properties of red beets have been confirmed by scientific research. It has been established that the substances contained in beets are actively involved in the formation of choline, which increases the vital activity of liver cells. In regular beets great content magnesium and iodine, which makes it a necessary product in the diet of older people and for those who have impaired thyroid function.

Red beets also remove poisons from our body and heavy metals(mercury, lead, etc.).

The same ordinary beets also help in case of radiation injuries– it has an excellent ability to remove radioactive substances from our body (these properties are preserved in boiled beets).

Gooseberry.

By the way, gooseberries have the same ability to remove radioactive substances from the body. We sometimes greatly underestimate the healing properties of this magnificent berry!

This list in this section will be updated.

In it you will find information on the topic beneficial features everyone vegetablesand fruits.

As well as information about the role of vitamins in the human body and a table of contents useful substances in vegetables and fruits.

Useful properties of berries, vegetables, fruits

Vegetables and fruits play a huge role in human nutrition. They cannot be replaced with other products. However, not everyone knows the beneficial properties of berries, vegetables, and fruits. In addition, eating certain berries, vegetables and fruits has its own contraindications. The importance of berries, vegetables and fruits in therapeutic nutrition children and elderly people. Plus, they are simply delicious and loved by many of us. But, unfortunately, some fruits and vegetables may not be healthy for everyone.

Apples

Apples are rich in pectin substances. Pectins normalize the digestion process, promote the removal of cholesterol from the body and therefore have an anti-sclerotic effect. Apples are famous for their general strengthening effect, so they are recommended for weakened people who have suffered serious illnesses. Patients with atherosclerosis, hypertension, and metabolic diseases should also constantly eat apples. Apples and Apple juice useful for diseases of the liver, kidneys, Bladder, for urolithiasis, arthritis.

If you feel discomfort in your stomach when you eat an apple, then baked apples are better for you.

Pears

Pears are valued as a source of folic acid, necessary for hematopoiesis. They are rich in zinc, contain iron, fluorine, iodine. Pears are considered useful for urolithiasis; they have anti-sclerotic and anti-inflammatory effects.

But if there is an exacerbation of diseases of the digestive organs, you should not eat pears. The fact is that a large amount of fiber irritates the intestinal mucosa and enhances their peristalsis. Do not overuse pears empty stomach or immediately after eating. And after eating a pear, do not drink raw water!

Plums

The beneficial properties of plums are widely known. Plums strengthen capillaries and counteract sclerosis. The yellow-colored fruits of this fruit are rich in carotene. Plums contain vitamin E, iron, copper, iodine, and zinc. Black plums are good for removing cholesterol from the body. Plums are also recommended for use when hypertension and kidney diseases. The potassium compounds contained in the fruits can have a diuretic effect and remove excess water from the body. table salt and liquids.

But you shouldn’t get carried away with plums when diabetes mellitus, obesity, increased acidity of gastric juice.

Citrus

Even children know the benefits of lemons and oranges. They contain a high content of vitamins, especially C. In addition, green tea with lemon has a pronounced antiseptic effect.

But it's worth remembering that Orange juice is strictly contraindicated for ulcerative exacerbations duodenum and stomach, for diseases small intestine and pancreas. Lemon can cause heartburn in such people. Therefore, it is consumed in small quantities only after meals - 1 or 2 slices with green tea.

Strawberries

Strawberries, especially wild strawberries, are a good source of vitamin C. Roots, leaves and fruits are used for medicinal purposes. Strawberries increase metabolism, improve digestion, and increase appetite. Strawberries are useful for colds, gout, cardiovascular diseases(atherosclerosis and hypertension). Strawberry leaves are widely used in folk medicine. They have diuretic, anti-inflammatory, hemostatic, diaphoretic effects and lower blood pressure. Infusions of dried and fresh strawberry leaves are a valuable vitamin supplement. Root decoctions are very effective for hemorrhoids and coli.

Black currant

Black currant berries are exceptionally rich in vitamins C, E, potassium compounds, and iron. The fruits and leaves are used for medicinal purposes. Berries are recommended for weakened people, children, and the elderly. The juice is very good for fever and gastritis with low acidity.

Raspberries

This healthy berries commonly used as a diaphoretic, antipyretic and cold remedy. This aromatic berry can improve digestion and increase appetite. Raspberries are useful for atherosclerosis and hypertension.

However, it should be noted that raspberries are contraindicated for patients with gout and nephritis.

Cabbage

Cabbage traditionally provides us with vitamin C throughout the winter and the first half of spring. Brine is no less useful sauerkraut. It promotes the separation of bile, improves digestion, and has a mild laxative effect (especially for hemorrhoids). It is recommended that patients with diabetes mellitus consume cauliflower more often.

But despite all its usefulness, cabbage causes colic and bloating in most people with pancreatic disease and high acidity of gastric juice. Also not recommended cauliflower patients with gout.

Carrot

This vegetable has many beneficial properties. Carrots are a valuable source of carotene and vitamin A. These useful elements necessary for pregnant and lactating women, children and everyone in general, as it has a beneficial effect on vision function. Carrots are often recommended for diseases of the kidneys, liver, cardiovascular system, and constipation. Very useful, especially for children, carrot juice. It promotes the development and growth of the child, increases the child’s body’s resistance to colds.

However, the use of carrots is contraindicated when inflammatory processes large and small intestines (enteritis, colitis), with exacerbations of ulcer disease.

Beet

Table red beets are rich in potassium and magnesium compounds. This vegetable lowers blood pressure, is used for diseases of the cardiovascular system, atherosclerosis, and is useful for constipation.

But freshly prepared beet juice cannot be consumed! You need to let it sit for 2-3 hours. After this, it is ready to eat.

Bell pepper

Pepper is rich in vitamin C and iron. Sweet pepper is used as a vitamin and bile secretion agent.

But sweet peppers should not be included in the menu for patients with severe forms of coronary heart disease (angina), with heart rhythm disturbances, peptic ulcers of the intestines and stomach, or hypertension. Pepper is contraindicated for those suffering from colitis, gastritis with high acidity of gastric juice, during exacerbation chronic diseases kidneys and liver, increased excitability of the nervous system, hemorrhoids, insomnia.

Melons

Watermelons and melons are not only tasty, but also useful for diseases of the liver, kidneys and urinary tract, cardiovascular system, with atherosclerosis. Melon also contains a considerable amount of iron.

But keep in mind that melon is contraindicated for gastric ulcers and diabetes. Melon absolutely does not combine with cold water and any alcoholic beverages.

Onions are a valuable vegetable crop. The bitter vegetable is rich in essential oils, carbohydrates, vitamins, potassium, calcium, iron, and zinc compounds. And today onions are used in folk medicine. It enhances the secretion of digestive juices, slightly lowers blood sugar, and has a mild laxative effect. Onions are useful for hypertension and atherosclerosis, as they can lower cholesterol levels.

But onions are contraindicated when peptic ulcer duodenum and stomach, gall bladder and liver, acute diseases gastrointestinal tract, as well as kidneys.

Garlic

Garlic suppresses many pathogenic microorganisms and has an anti-inflammatory effect. It reduces the incidence of caries, strengthens the gums, and reduces their bleeding. Garlic can moderately lower blood pressure, activate cardiac activity, and speed up the removal of cholesterol from the body.

However, remember - garlic is contraindicated in acute diseases of the gastrointestinal tract, kidneys, and liver.

Thanks to the beneficial properties of berries, vegetables, fruits, our body becomes healthy and strong. However, be sure to consider the contraindications that most vegetables and fruits have.

How do foods affect humans?

Parsley is the herb of courage. Parsley makes a person more courageous. Parsley contains a lot of vitamin C, and in addition, the multivitamin substance apiol, which actively affects our condition.

Bananas - tasty remedy against depression. These yellow fruits contain the alkaloid harman, which is based on the drug mescaline. After eating bananas state of mind the person improves noticeably, he begins to feel much better, and if he was previously in a state of depression, it disappears.

Cinnamon gives pleasure. The aroma of cinnamon has a strong erotic effect. Add cinnamon to every dessert you make!

Onions are a pain reliever from the garden. Alikin essential oil, which is part of onion, has an analgesic and antipyretic effect, similar to aspirin. An old remedy for headaches and body aches is hot onion juice.

Beer contains female sexual hormones. Yeast also contains estrogen, which is produced only in the ovaries of women. The action of these substances promotes the growth of a “beer belly”. Hops also contain sedatives, since one of its components is methylbutynol, on the basis of which sleeping pills are made.

The oil strengthens the nerves. By eating oil, a person becomes more balanced and calm. Accordingly, if you don’t eat oil at all, your mood worsens and the person becomes more nervous and aggressive.

Pepper gives a feeling of happiness. The main constituent of chili peppers is capsacin, and chili peppers contain piperine. The hot component of pepper can neutralize painful sensations. Thanks to the pseudo-pain caused by chili and pepper, the brain produces an opiate. And this gives an unforgettable feeling of happiness a little later.

Tomatoes give us courage. Due to the content of 5-hydroxytryptamine in fairly large quantities in tomatoes, whose action resembles the action of serotonin. We relax and lose our brakes. It’s not for nothing that tomatoes are sometimes called “apples of love.”

Cheese has the ability to make people happy. The amino acids tyramine, thrinthamine and phenylethylamine contained in cheese increase mood.

Pain Relieving Products

Everyone knows how harmful pills are, but sometimes the pain is unbearable and your hands naturally reach for the box of medicine. However, there are products that can cope with pain as well as any pills. Yes, you heard right, they exist, moreover, they act on the same principle as painkillers: that is, they drown out pain, and do not eliminate its causes. They are recommended to be used as a replacement for medication for pain of obvious origin: traumatic, toothache, muscle pain, joint diseases and many others.

The leading place among pain-relieving products is occupied by spicy products. Everything is simpler than it seems: garlic, mustard, horseradish, pepper, and similar vegetables cause irritation of the taste buds when eaten, the sensations from these products, especially in large quantities, unpleasant, and the body protects itself, in a huge number releasing “hormones of happiness” - endorphins. Endorphins are the most important neurotransmitters in the brain. They have a morphine-like effect and regulate vascular permeability. Endorphins are produced in the brain and have an analgesic and calming effect, which is what is actually needed in case of severe pain. Endorphins will help relieve not only the pain caused by the spicy taste of foods, but also the pain for the sake of which these foods were eaten.

Another type of pain-relieving food is spices such as tarragon, parsley and saffron. They have a network essential oils, which activate blood flow and promote fast healing wounds and injuries. But the action of spices is not as fast as the action spicy foods. However, spices are an option for people for whom spicy foods are contraindicated. Well, another painkiller that has an anti-inflammatory effect is chamomile.

At the same time, there are also foods that will only increase the pain. And these are: cheese, pork, coffee, chocolate, smoked meats, beer, legumes, canned food, and generally fried foods. Most of these products contain biogenic amines (primarily tyramine), which periodically cause vascular spasms.

Products that lift your mood

1. Milk. Your brain needs the amino acid tryptophan, which is needed to create serotonin, a neurotransmitter that has a calming effect and improves your mood.

2. Chocolate. Contains a variety of substances to boost your mood, including anadamide, which affects the same part of the brain as tetrahydrocannabinol, the active component of cannabis. In addition, sweetness increases the level of endorphins - happiness hormones.

3. Whole grain rice or pasta. Rich in carbohydrates, which increase serotonin levels. Complex carbohydrates, contained in rice, help maintain a good mood longer.

4. Mackerel. A Finnish study found that people who consumed 31% more fish than others were less likely to suffer from depression. Fatty fish, such as mackerel, best source Omega-3 acids. They increase serotonin levels and also increase sensitivity to neurotransmitters. High doses of omega-3 can even help patients suffering from clinical depression. Also contains vitamin B12, necessary for the formation of serotonin.

5. Broccoli. Contains folic acid, which is also part of the B vitamin group. B9 (folic acid) is actively involved in raising your mood.

Secrets of familiar vegetables and fruits. Do you know that…

Fruits and vegetables are healthy, everyone knows that. But, for example, what type of cabbage contains the most nutrients? Is it better to eat tomatoes raw or after cooking? Does heat affect the healing properties of garlic? Which apple variety is the healthiest?

I learned a lot from Jo Robinson's recent book, Eating on the Wild Side - The Missing Link to Optimum Health. interesting facts And useful tips about the use different types vegetables and fruits - how to choose, prepare and store them correctly.

Everyone knows about vitamins and fiber in vegetables and fruits. But Robinson's book talks not only about this, but about biological activity various fruits and vegetables: about the content of bionutrients in their composition. More precisely, since we are talking about plants, in in this case These are phytonutrients - according to Wikipedia, “chemical constituents that naturally found in plants. .. Scientists estimate there may be as many as 10,000 types of phytonutrients that may be effective against disease.” Lycopene, bioflavonoids, resveratrol - you may have heard such names - you can read about all of them in more detail in the same Wikipedia.

The book begins with a comparison of current cultivated plants and their wild ancestors. Thousands of years of human selection have led to a curious result. According to their own taste qualities, appearance and ease of consumption, many of our vegetables and fruits are far ahead of their wild relatives, but at the same time they have lost most of their nutritional value. “One type of wild tomato, for example, contains 15 times more lycopene than a typical supermarket tomato. One type of wild apple growing in Nepal contains, surprisingly, 100 times more bionutrients than our most common apples.”

What to do? In addition to planting your own garden at the dacha and at the same time taking a closer look at the “weeds” growing on the site? By the way, about weeds. Robinson says that, for example, the leaves of a common dandelion contain much more phytonutrients than the well-known spinach. On my own behalf, I will add that we actively use wild plants for food at the dacha and on hikes - but I’ll tell you about this later in a separate article. And, of course, farm products from trusted suppliers are better than store-bought ones. But what if you mostly buy fruits and vegetables from the supermarket? Much depends on which ones and what to do with them later.

Onion and garlic.

Garlic, according to the results of some studies that Joe Robinson mentions, has not only antibacterial, but also anti-cancer properties - it is generally one of the most useful foods that can thin the blood, help lower cholesterol, protect you from infection... But a lot depends on how you use it. Allicin, the most biologically active and beneficial ingredient in garlic, is formed by combining two different components originally present in garlic. Allicin is formed when garlic is chopped, pressed, or chewed. Important: If you cook the garlic immediately after cutting it, most of it will healing properties will be lost. To preserve them to their full potential, simply chop the garlic and wait 10 minutes before throwing it into the hot pan. Then heating will no longer interfere with the production of allicin. Of course, to be sure that the beneficial properties of garlic are preserved, the easiest way is to eat it raw.

When it comes to onions, you don't have to worry about adding them to the frying pan. Quercetin, one of the most useful components in onions (I used to think that it was contained only in red grapes and wine), when heated, it is not destroyed, on the contrary, its quantity even increases. True, the outer layers of the onion and especially the husk contain more active substances than internal ones. Alternatively, you can put the husks into the soup when boiling it and then take it out.

Interestingly, green onions contain more phytonutrients than regular white onions. onion. Robinson even talks about a study showing that men who ate 10 grams of green onions daily had a 50% lower risk of prostate cancer than those who didn't eat onions. Green onions It’s very easy to grow at home - about how we do it, there’s a story on our blog about a vegetable garden in an apartment.

Potato.

If you are planning to bake potatoes in the oven, what is better - peeling the skins or not? The peel contains a lot of pesticides, so peeling it will get rid of most of it. On the other hand, it contains half of all the antioxidants contained in potatoes, as well as a lot of fiber. Potatoes are probably one of those vegetables that are worth buying from farmers or grandmothers who use a minimum of pesticides so that you can eat them with the skin on. I still, as a rule, clean store-bought ones.

It is known that potatoes have quite high glycemic index, that is, a lot of quickly digestible carbohydrates that cause an unwanted rise in blood sugar. When I write an article about fast food, I will dwell on the problem of these carbohydrates in more detail - potatoes are not the most harmful product in this regard... However, Robinson advises how this problem can be circumvented. If you keep already cooked potatoes in the refrigerator for 24 hours, their glycemic index will decrease significantly (even if you reheat them later - you don’t have to eat cold potatoes!)

Carrot.

The nutrients contained in carrots are best absorbed when cooked and with some fat. That is, it turns out that stewed or boiled carrots raw is healthier. By the way, you probably know that when vegetables are cooked, most of their beneficial substances go into water. Therefore, if you boiled vegetables, say, for Olivier, it makes sense not to throw out this water, but to cook soup with it.

I first heard about purple carrots from Robinson's book. Moreover, vegetables such as purple carrots, blue corn and even blue potatoes are not the fruits of genetic research, but rather, on the contrary, older varieties that were forced out of the market by the varieties that are familiar to us now. Purple carrots contain a large amount of biologically active substances and can be very beneficial for health. In an experiment described by Robinson, these carrots were able to neutralize and even reverse Negative influence the so-called " American diet"in experimental rats. I'm going to plant these carrots in my garden this year! Let's see what happens.

Beet

In its antioxidant properties, ordinary beets are second only to artichokes, kale, red cabbage and sweet peppers. Moreover, the green “tops” contain more antioxidants than the root vegetable itself, so if you grow beets yourself, you should eat them too. And if you see beets with tops on sale, they will most likely be fresher than ordinary beets without leaves, because the leaves wither before you can tell from the roots that they are no longer fresh.

There is evidence that beets have anti-cancer properties and also increase physical endurance. British athletes even drank at the 2012 Summer Olympics beet juice before the competition (and yes, one of them won a gold medal!)

Canned beets retain their beneficial properties, so this is also a good option.

If you do not plan to use water for the soup when cooking beets, it is better to put the root vegetables in the pan unpeeled, then the nutrients will remain in them. In addition, I’ll add on my own behalf: I noticed that the beets cook faster this way, especially if you pour cold water over them immediately after cooking.

Tomatoes.

Joe Robinson says that tomatoes grown in America a hundred years ago were not at all as smooth, uniform in shape and color as they are now. They became attractive in appearance during the selection process, but at the same time, as it turned out only in the next, our century, they significantly lost their nutritional value, as the content of lycopene in them decreased. In addition, with modern growing technology, for ease of transportation, tomatoes take less time to ripen in the sun, natural conditions. Sun rays- one of the most important factors in the formation of biologically active components of a plant. Therefore, artificially bringing tomatoes to a state of ripeness affects both their benefits and taste.

If you buy tomatoes at the store, Robinson advises choosing the smallest, deepest-colored varieties. (I've started using cherry tomatoes more often now, and it seems to me that they actually have a more pronounced taste). It is better not to peel the tomatoes or remove the seeds, as some recipes suggest. After all, these parts of the tomato contain half of all lycopene and antioxidants.

My daughter doesn't like pieces of boiled tomatoes in vegetable soup, so I adapted to do this: grind the chopped pieces into a homogeneous mass in a blender, and then put them in a saucepan. By the way, tomatoes are even more useful after cooking. After 30 minutes of cooking, their lycopene content doubles!

Also very useful thing- tomato paste. The book Eating Wild explains that its production does not require long storage and transportation of tomatoes, so they are picked more ripe - accordingly, they spend more time in the sun. Tomato paste can be added to soups and main courses - it enriches their taste.

I try to buy tomato paste in glass jars more often after I learned that the inside of the tin ones may contain bisphenol. (This article provides more details about bisphenol and where else it is found in everyday life.)

Cabbage.

Any cabbage is good for you, but according to Jo Robinson, red cabbage is the "queen of antioxidants." It contains 6 times more of them than white cabbage. I try to buy this cabbage more often and prepare salads and cabbage soup from it - they turn out a fantastic purple color.

Apples

The history of the appearance of well-known varieties on our shelves is quite indicative. The author of Eating Wild says that at the beginning of the 20th century, more than 15 thousand varieties of apples were grown in America. Now there are mainly about 12 varieties left on the shelves - they are familiar to us from our stores. In appearance, these apples cannot be compared with their wild relatives - small, hard and not so sweet. However, in terms of their beneficial properties, our cultivated apples are many times inferior to wild ones. “Over our long history of cultivating apples, we have squandered all their nutritional richness,” says Joe Robinson. Now experts are returning to a detailed study known species wild apples. Perhaps they will begin the process of domesticating them - only by paying attention to nutritional value what the result will be, and not just the color and shape.

Meanwhile, the book suggests choosing from the varieties available in the supermarket - Gala, Granny Smith, Idared and Red Delicious - they are named as the most useful. With store-bought apples, however, the problem is the same as with potatoes. Their main benefit is in the peel, and most of the pesticides remain there. Again we remember about farmers and grandma’s garden...

Berries.

There is something to be happy about here! All berries, including store-bought ones, are very good for health. For example, blueberries - in addition to the benefits for the eyes, which are often talked about, they can also slow down the aging process in the brain, and also reduce the risk of developing obesity, tumors and diabetes.