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To eat healthy, to eat according to the seasons and to know the foods we consume, means to benefit more from them, in taste and value.
Agroweb has prepared a list of vegetables to be consumed according to the seasons of their production. Our guide instructs you on how to select the freshest vegetables on the market and offers practical tips on the best ways to preserve them.
Broccoli
Broccoli should not be missing from your food diet. The time of its growth? Thankfully it is relatively long. Halfway through the year, from December to May, you can choose different ways to cook this “super food”. Praises are not in vain. Broccoli has few calories and is extremely rich in vitamins and minerals as well as a lot of fiber.
Why is broccoli good?
Broccoli contains vitamins K, C, folic acid, potassium and fiber. It is also rich in beta-carotene and sulforaphane, a substance which is being studied by scientists for its anti-cancer properties. The vitamin K that broccoli contains is essential for the functioning of proteins that affect blood clotting. Vitamin C affects the creation of collagen, the substance that forms body tissues, bones and helps in the rapid healing of cuts or wounds. Broccoli also contains fiber, which helps the digestive system and affects the reduction of cholesterol in the blood. While the folic acid that broccoli contains is necessary for the production of new cells in the body.
How to choose broccoli?
Choose broccoli whose flowers are closely related to each other, ie they are closed and have a green to blue color. Be careful not to choose broccoli whose flowers are yellow or light green. Meanwhile, even broccoli that has been overcooked should not be selected. It will be very strong to bite and will break into pieces when you cook it.
How to save it?
Broccoli is a vegetable that spoils very quickly. For this reason, wrap it well and place it in the bottom drawer of the refrigerator. Use it as soon as possible if you want the broccoli you consume to be fresh and rich in nutrients.
Carrots
From February to July, this is when you should eat carrots. This vegetable, which is believed to have first been cultivated in Afghanistan thousands of years ago is simply good for everyone! Consume it in abundance, without feeling guilty. It is low in calories, sugar and carbohydrates. But it is rich in nutrients.
What does carrot contain?
It is rich in vitamin A, vitamin C, calcium and iron. The orange color of carrots is given by beta-carotene, which is absorbed by the intestines and converted to vitamin A during the digestive process. Carrots also contain fiber, vitamin K, potassium, folic acid, magnesium, phosphorus, vitamin E and zinc.
Studies show that certain carotenoids can fight cancer cells, thanks to the ability of antioxidants to reduce free radicals in the body. Another study has concluded that smokers who do not consume carrots in their food diet are 3 times more likely to be affected by lung cancer, compared to those who consume carrots at least once a week. In 2011 a study was published that wrote that carrots killed leukemia cells and stopped their further growth.
How to choose carrots?
The best way to pick fresh carrots is by looking at their tails. The greener the tails, the fresher the carrots. Carrot roots should also be strong in color and should not be dry and streaked. Cracks in the skin of carrots indicate that they are old.
How to store carrots?
Carrots should be wrapped and placed in the bottom drawer of the refrigerator. We must take care to always cut the stems that are on top of them, as this part absorbs all the moisture from the roots and causes the carrots to spoil faster.
cauliflower
Cauliflower is produced from December to May. During this period you can consume fresh cauliflower, in moderate amounts, as its nutritional values are numerous. But do not overdo it, as consumption in very large quantities, causes bloating.
What does cauliflower contain?
According to the US Department of Agriculture’s national food database, cauliflower is rich in vitamins C, K, B-6 and folic acid. It also contains calcium, iron, magnesium, phosphorus and a number of other vitamins beneficial to the body. Cauliflower contains antioxidants that prevent cell mutations and reduce oxidative stress formed by free radicals. So consumption of cauliflower reduces the possibility of the appearance of cancer cells. Studies show that cauliflower reduces the risk of developing breast cancer, or other forms of cancer in both women and men. Cauliflower is rich in fiber and water. For this reason it fights diseases related to the digestive tract. It also helps prevent cardiovascular disease, diabetes and obesity. Another ingredient in cauliflower, choline, helps strengthen memory, muscles and helps with sleep problems.
How to choose cauliflower?
To always consume it fresh, we must take care that the crown of the cauliflower we choose, just like that of broccoli, is closed and its flowers must be positioned very close to each other. The white variety should be very pale and there should be no spots, or black spots on the surface. You should be careful not to select cauliflower that is soft on the top, as this is a sign of decay.
How to store cauliflower?
Although cauliflower looks long-lived, it actually breaks down very quickly. To preserve it as long as possible, wrap it and place it in the bottom drawer of the refrigerator.
Small tomatoes (cherry)
Starting from April until the end of June, do not spare yourself the pleasure of consuming small tomatoes (cherries). Add a little organic olive oil, a little white cheese and a little wholemeal bread and you can be sure that it will add a few years of life ën at least from the pleasure! But cherry tomatoes are also called “functional foods”, which give us more than just the basic nutrients. These fruits or vegetables, call them whatever you want, prevent chronic diseases and the development of cancer cells.
What do tomatoes contain?
Tomatoes are a rich source of vitamin A, C and folic acid. They also contain many antioxidants such as beta-carotene, lutein, choline, etc. Rich in vitamin C and other antioxidants, tomatoes help prevent the formation of cancer cells. They contain lycopene, a substance that has been linked to the prevention of prostate cancer. Fiber, potassium and vitamin C are substances that help with heart health. Their consumption is also recommended for people suffering from diabetes, as tomatoes have a large amount of fiber. Tomatoes also affect the prevention of damage that can be caused to the skin by the sun, pollution and smoke, prevent wrinkles and improve skin texture. The folic acid contained in tomatoes is very important, especially for pregnant women. This element prevents, among other things, the production of a substance that causes depression.
How to choose cherry tomatoes?
Choose tomatoes with a strong red color, without wrinkles or softened parts.
How to store cherry tomatoes?
How many of you do not put tomatoes in the fridge? We hope you are numerous, as this should never be done. The cold spoils the taste of tomatoes and therefore they should always be stored at room temperature.
Fresh garlic
Green garlic heralds the arrival of spring. Their presence in fruit and vegetable markets indicates that warm seasons are approaching. From March to May, this is their period. And while many of us are obsessed with consumption, thinking the aroma is not very pleasant, nutritionists recommend them because of the properties that garlic has for our body. It is not said to be consumed raw, use in cooking, to get all the benefits they offer.
What does raw garlic contain?
Fresh garlic, like dried garlic, is used to cure the common cold and to prevent serious diseases. Used to cure problems related to the blood system and heart, including high cholesterol, prevention of heart attack, coronary heart disease and hypertension. Some use it to prevent lung, prostate, breast and stomach cancers.
A constituent of garlic serves as a cure for heart disease and protects it. Garlic also improves blood lipid parameters, strengthens antioxidant potentials and causes a decrease in blood pressure. In other words, garlic lowers cholesterol and cures hypertension. One study links garlic to lowering the risk of premature birth as a result of the antimicrobial and prebiotic substances it contains. Other studies show that garlic contains a substance that protects the liver from damage caused by the use of alcohol.
How to choose raw garlic?
Fresh garlic should have a strong stalk, without softened parts and its leaves should have a strong green color. In case a soft layer has formed around the part of the stalk, it should always be removed.
How to store raw garlic?
Wrap well and put in the fridge. Be careful when wrapping as its strong aroma will spread everywhere.
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