After a long winter, during which our body suffers from a lack of vitamins, macro- and microelements, it is worth starting to pay special attention to the diet. In spring, it should be based on foods that help restore nutrient deficiencies and improve the functioning of the body as a whole, fill with vital energy and correct the emotional background. A dietitian at the Austrian Health Center VerbMayr shared with us the best supermarket shopping for the next few months.
1. Sprouted grain
Whole grains and seeds are a very healthy product in themselves, but in the process of germination they acquire unique properties that make them a real "living" food. The main storage substance of seeds is starch polysaccharide. During the germination of grain, special natural enzymes are activated in it, leading to the splitting of starch into short fragments. Such sugars are easier to digest and serve not only as light sources of energy, but also as the basis for the formation of many useful substances.
In sprouted grain, the ratio of carbohydrates and proteins changes in favor of the latter. Under the action of enzymes in grain, biologically active substances are formed, vitamins E and C, which accelerate metabolism, stimulate immunity, increase physical activity, improve the condition of the skin, hair and nails. Useful fiber normalizes bowel function and microflora balance.
Sprouted wheat grains can be considered not only a female product, but also a male product, since they are rich in zinc and are necessary for the fertilization process. To get the maximum benefit from this valuable product, it must be eaten only fresh, 2 tablespoons a day in the morning or at lunchtime, added to salads, soups, side dishes, smoothies.
2. Microgreens
Microgreens can be considered a true spring superfood. It includes sprouts of edible vegetables and herbs (arugula, spinach, parsley, basil, cereals, etc.) that have just released the cotyledons and the first leaves. How are they useful? In all young plants, the concentration of nutrients (precisely at this stage of growth) is ten times higher than in adult plants.
In addition, microgreens synthesize cytokinins - natural stimulators of cell growth and division. The composition of microgreens is rich in vitamins C, E, K, B, carotenoids. They also have a high content of potassium, magnesium, calcium, iron, phosphorus and useful essential oils. The fresher the microgreens are, the healthier they are. Heat treatment is not shown to her.
3. Foods with vitamin D3
"Sun" vitamin or D-hormone can be obtained not only when exposed to the sun, but also in the composition of the consumed food. The officially recommended daily intake of vitamin D is 400-800 IU, however, to maintain the health of the body, a modern person needs a much larger amount of this vitamin. What foods are especially rich in them? For comparison: 100 g of oysters contains 640 IU of vitamin D, 100 g of salmon - up to 380 IU, 100 g of sardines - up to 200 IU, and one egg yolk - 42 IU. Fish liver is also an excellent food source of vitamin D - 1 tablespoon of halibut or cod liver oil contains up to 1360 IU.
4. Pistachios
Pistachios are a fruit stone that has all the beneficial properties of nuts. Among all nuts and seeds, they contain the lowest amount of oxalates, a lot of potassium, phosphorus, which is necessary for the synthesis of ATP - a universal source of energy for all biochemical processes. Pistachios are rich in zinc, which is involved in the synthesis of all enzymes; vitamin K 1, which is involved in blood clotting; vitamins B6, B1, which normalize metabolic processes and reduce stress; folates, which control DNA synthesis; antioxidants, carotene, chlorophyll, magnesium, and healthy fats.
5. Foods with Omega 3
In the springtime, our brains need full nutrition. To improve its functions, it is necessary to include foods containing docosahexaenoic (DHA) acid in the diet. It is one of the Omega 3 fatty acids, which is a major structural component of the brain that improves the conduction of impulses between nerve cells.
A lack of DHA can impair cognitive abilities, memory, concentration, and contribute to the development of spring depression. The record holder for DHA content is red caviar - up to 3400 mg per 100 g of product. Less DHA is found in Atlantic mackerel, anchovies, wild salmon, salmon, herring, and chinook salmon. For vegans or fasting people, microalgae and flaxseed can be a source of Omega 3s (also read: Top 5 Healthiest Seeds to Add to Your Diet).
6. Berries
Frozen summer (raspberries, strawberries, blueberries, cherries, currants, blueberries) and winter (cranberries, lingonberries, mountain ash, rose hips) berries, thanks to the methods of shock freezing or drying, preserve all important vitamins, minerals, antioxidants, organic acids, pectins and tannins substances. They can be added to yoghurts, cottage cheese, cereals, made from them smoothies, infusions, desserts. This is not only healthy, but also delicious! Only fill your spring plate with wholesome and organic food (read also: “What You Need to Know About Real Organic Foods (and How to Calculate Them)”).
About the author:
Irina Popova
Photo: Getty Images
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