Nutrients, Calories, Benefits of Aral Scheme, Spring

Super-foods of early spring will saturate the body with the necessary vitamins and useful substances and will add energy for new endeavors.

By the beginning of spring, our body is weakened by winter colds, lack of vitamins and sunlight. This affects both general well-being and appearance: the skin becomes dull and flaky, hair becomes brittle. Often, a few extra kilograms appear on the waist during the winter.

The arrival of the first spring days is the time to review your diet. The body no longer needs high-calorie food, which it needed for heating in the cold. But you need to add foods rich in vitamins and other useful substances to your diet to give yourself energy and improve your mood. Super products of early spring will help with this.

In order to return the body to normal life activity, in the spring it is necessary to pay special attention to the following vitamins, micro- and macroelements:

• Vitamin A is important for improving the condition of the skin and protecting the lungs from colds, which often occur in early spring.
• Vitamin C is needed to improve immunity and prevent bleeding gums.
• Vitamin D is involved in the assimilation of calcium, which is important for restoring the condition of nails, hair, and bone tissue.
• Vitamin E gives the body vital energy and restores muscles.
• Vitamins of group B provide tissues with oxygen, help to cope with fatigue, and restore the nervous system.
• Iron and magnesium in the spring help fight against quick fatigue and chronic fatigue. Calcium and manganese are needed to prevent problems with bones and teeth. With a lack of zinc, immunity, skin and nails suffer. Potassium is important for the prevention of digestive disorders, heart rhythm; copper - to prevent anemia, improve attention.

At the beginning of spring, there is still not enough sun, the main source of vitamin D, and fresh vegetables and fruits are not yet ripe. What superfoods should be on our table in early spring so that the diet is balanced?

Citrus fruits. Thanks to the thick skin, the content of ascorbic acid (vitamin C) in oranges, grapefruits, tangerines, and pomelo is preserved even in the spring. In addition to the above, ascorbic acid is needed to strengthen blood vessels and improve iron absorption.

Fermented milk products help maintain intestinal microflora. This is important for proper assimilation of the necessary food components, normal functioning of the immune system and good skin condition. In addition, fermented milk products are sources of vitamin A.

Fatty sea fish. Sardine, salmon, salmon, Norwegian herring are sources of Omega-3 fatty acids and vitamin D. They are necessary for strengthening bones and teeth. Omega-3 reduces the risk of cardiovascular diseases and depression.

Vegetables. Carrots, white cabbage (including sauerkraut), cauliflower and broccoli, and beets can also be safely classified as super-foods of early spring. These vegetables are a good source of vitamins, minerals, antioxidants, and dietary fiber. They will support the body until the appearance of fresh seasonal vegetables and greens.

Legumes and cereals. Buckwheat, oatmeal, pearl barley, and asparagus beans are important sources of magnesium, silicon, and B vitamins. They support the nervous system, help improve the appearance of skin, hair, and nails.

Green. At the beginning of spring, spinach, parsley, dill, green onions acquire special value. Spinach is rich in iron, calcium, beta-carotene, vitamin K. Dill leaves contain vitamins of group B, C, PP, P, carotene, folic acid, salts of iron, potassium, calcium and phosphorus. Therefore, dill is useful for skin and vision, protects the body from infections, strengthens the nervous system, and improves the condition of hair and skin.

Parsley is rich in vitamins C, B1, B2, K, PP, E, carotene, contains folic acid, flavonoids, iron salts, phosphorus and other trace elements.

The green leaves of onions contain magnesium, potassium, nitrogen, phosphorus, calcium and zinc, vitamins A, C, E, B vitamins.

Vegetable oils are rich in vitamins A, E, D. In addition, adding vegetable oil to salads and other dishes is necessary for the full absorption of fat-soluble vitamins contained in other dishes.

Spring is a good time to switch to a healthy diet.

Spring is a difficult time for the body. After a long winter, the body finally begins to prepare for summer: it rebuilds, adapts, changes. And our task is to help the body in this work and meet the warm season in perfect shape and good mood.

What changes with the arrival of spring

Deficiency of vitamins is a condition that is characteristic of many people on the threshold of spring. First, in the cold season, we spend little time outdoors and suffer from a lack of sunlight. As a result, there is a deficiency of vitamin D, which is responsible for the work of the immune system, the brain, and metabolism.

The second important factor is that many people are skeptical about vegetables and fruits during the winter, which makes their diet poor in vitamins, minerals and antioxidants. By spring, the body exhausts all reserves, as a result, immunity also suffers.

But it is early spring and something good. Some lucky people, for example, note a surge of strength, cheerfulness and improved mood. This is partly due to the feeling of warmth, because the sun appears much more often. But there is a scientific explanation — the melatonin theory. In the dark, melatonin, the sleep hormone, is produced in humans. An increase in daylight leads to a decrease in hormone production, which contributes to an improved state both physically and mentally.

How to help the body adapt to spring

The first and foremost rule in any weather outside the window is to listen to yourself. If you feel tired, give yourself a rest. If you have so much energy that you can't sit still, move. For example, go for a walk or exercise. But if you observe unusual conditions or sensations for some time in the spring, most likely, your body is rebuilding itself. Do not try to hinder him, on the contrary, help him.

No matter how it sounds, the best way to get back to normal is to continue to follow your normal lifestyle. Get up in the morning at the same time, eat according to schedule, do not forget about sports and time for yourself. And also to spend leisure time with loved ones. But small spring adjustments are still worth making, and they concern primarily nutrition.

— Nutrition is one of the most effective and safest levers of influence on the entire body. If you pay proper attention to your diet and choose natural products, you will notice how the quality of life improves.

The first thing to do in the spring is to reduce the amount of carbohydrates. And no, not to lose weight before summer vacation. The fact is that in winter we consume more carbohydrates than the body needs at any other time of the year. It's simple: carbohydrates give energy, and in winter it is consumed more due to the need to maintain a comfortable body temperature. Therefore, the first thing to do in the spring is to analyze the amount of carbohydrates consumed and leave the daily dosage that you need for your normal life. Otherwise, the same buns and pasta, not converted into energy, risk leading to excess weight.

The second principle is to increase the consumption of fruits and vegetables, natural sources of vitamins. In the spring, the variety on the shelves becomes larger and larger. Vitamin C, immune booster and antioxidant, you will find in citrus fruits, greens, kiwi, red pepper. Vitamin B6, a stimulant of metabolism and circulatory system, is found in bananas and broccoli. Vitamin A, which plays an important role in maintaining the beauty of the skin, improving eyesight, and the condition of teeth and bones, can be found in mangoes, carrots, and pumpkins. And vitamin B1, which is responsible for the nervous system, can be obtained from spinach and tomatoes - which we all need now.

Taking care of yourself in every possible way is important and necessary. Reviewing the diet is a simple way of prevention and positive changes in well-being. But it is also recommended to undergo a check-up of the body every year and, if necessary, to consult specialists in order to eliminate deficiency states in a timely manner.