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Green vitamins: how to choose and eat safely

Experts recommend buying fresh early greens and vegetables in the morning – at this time they are usually harvested, and freshness is checked by feet and tails. They must be elastic and not dried.

And even early vitamins can be grown in the garden, in the greenhouse, and some even on the windowsill.

When do the first greens and vegetables appear? Depending on the region, on average, already in the third decade of May, the first crop of green vegetables ripens: perennial onions, sorrel, parsley, lettuce and garlic. Later, one after another, early varieties of radishes, beam carrots appear before the end of June.

So, learn more about early herbs and vegetables from the garden.

Early greens and vegetables for the table, at which the smallest members of the family will sit, must be chosen with particular predilection. The fact is that all these products can be a storehouse of not only vitamins and trace elements, but also nitrates and pesticides. Consequently, preference should be given either to their own dacha products, or to weeds from the market, bought from grandmothers.

Although, as for nitrates, they can be in vegetables from their own garden beds. This is sure to happen if, ANY fertilizers, including manure or humus, are used in growing the crop.

There will be no nitrates only in one case, if there were no – neither mineral nor natural – fertilizers.

How to understand that in the green there are harmful substances? On the eye, it is difficult to determine the presence of harmful substances in vegetables, but there are still some signs designed to alert the buyer. For example, lethargy of “fresh” greens and vegetable skin is a bad sign.

If we take this weed in hand, and it immediately falls off, it may mean that the plant was forced to grow faster with the help of chemistry. Leaves and peel of vegetables should also be elastic. In addition to nitrates, vegetables can contain so-called nitrous bacteria that inhabit their surface.

The rottenness of a part of a plant or vegetable in the midst of total freshness is a sign of it.

Green vitamins: how to choose and eat safely

Size does matter: if the grass is too big, high or unusually small, do not take it. Everyone knows the approximate “dimensions” of greenery, so that guided in this matter on your experience.

As for radish, beets and carrots, in this case, only the “hugeness” of the root crop should alert the guard.

Color is equally important. Greens and vegetables should not be too pale. Of course, such pale ones happen to grow in the garden, when the sun is small, but then their size is appropriate – small.

If the greens and vegetables are pale or unevenly colored, and their size is normal, then, most likely, the poor fellow fed with something bad. With nitrate fertilizing, this is the case: growth is going on, but maturity does not come out.

The smell is another sign of the presence or absence of bad. The aroma of the essential oils of greens and should blow in the nose.

If it does not exist or there is something else, for example, the smell of metal or chemistry, do not take such greens or vegetables in any case!

Dangerous parts. Most nitrates accumulate:

  • with greens and lettuce in the stems,
  • at the heart of carrots
  • radish in the tail

Not trusting a purchased vegetable in the complete absence of harmful supplements, wash it thoroughly, soak 30 minutes in salted water (1-2 tsp per cup) to get rid of at least some of the nitrates.

To reduce the risk of nitrate poisoning, antioxidant-rich foods can be added to a suspicious green dish. Antioxidants eliminate the negative effects of harmful substances.

Products with lots of antioxidants: apples, apple cider vinegar, lemons, cranberries.

You can keep fresh greens in the refrigerator for no more than 2 days. Not wet, but dry greens should be put in a plastic bag or wrapped in parchment paper.

But in the newspaper should not be, as the harmful components of printing ink can penetrate into the product.

Green vitamins: how to choose and eat safely

Unpretentious – the ancient Greeks called it “growing on the stone”, rich in vitamin C – in 50 g it contains the daily rate for an adult, which occupies one of the first places among the herbs in the number of mineral substances. It’s all about parsley. It contains organic, saturated and even unsaturated fatty acids, albeit in small quantities.

In parsley a lot of folic acid, so it will help with violations of the circulatory system and will be useful for pregnant women. There are vitamins of group B, A, PP, E, beta-carotene.

Of the minerals – potassium, phosphorus, calcium, magnesium, sodium, iron, zinc. Of the enzymes – inulin, necessary to maintain a normal level of glucose in the blood.

In addition, this herb has a sokogonny effect, stimulating the activity of the gallbladder and pancreas. Therefore, parsley will prevent the appearance of heaviness in the stomach after a hearty meal and improve the well-being of people suffering from gastritis with low acidity. Parsley can also be used as a remedy for bad breath.

For example, after onions or garlic, it is enough to chew aromatic weed so that there is no trace of unpleasant aroma and trace.

Parsley is ready to give itself to be eaten, literally, with the root. Its root is valuable not only by its magnificent aroma and benefit, but also by a longer shelf life compared to the leaves.

In dried form retains its beneficial properties for as many as 3 years! The root contains such rare elements as vanadium, lithium and molybdenum, and vitamin C is several times more than in lemon.

Good for regulating blood sugar levels, while losing weight it activates digestion.
You can add parsley anywhere, even in cottage cheese, even in meat.

Green vitamins: how to choose and eat safely

What do people like dill for? For the taste.

For the beauty. For the smell.

Essential oils, natural antibiotics that protect us from colds, give it fragrance (like other herbs). In addition, all moms know about the positive effect of dill water on the baby’s tummy during colic.

Adults, by the way, such a drink is also very shown with flatulence, bloating and problems with the intestines. Despite the fact that dill is not at all red, it contains beta-carotene.

By the amount of this element in a hundred grams it is not inferior, for example, to a carrot. Everyone knows that beta-carotene is absorbed only with fats, but dill itself, without any other food, no one usually eats.

They are seasoned with: soup, cheese, salad, kebab. Here you are, and fats!

The undeniable advantage of this herb is its high content of potassium, magnesium, manganese and vitamin K, which is responsible for blood clotting, promotes healing of wounds and helps calcium absorption. There is a lot of dill and vitamin C, although its content in black currants and sea buckthorn is, of course, inferior.

Green vitamins: how to choose and eat safely

In diameter, it should not exceed 3 cm (and young and smaller), be firm, the skin should be smooth, thin, red, pink or white-pink. And its correct taste is spicy at first, with bitterness, and then – fresh, juicy, encouraging!

Here he is, radishes, one of the first red ingredients in the still almost completely green salads on the plates of the gardeners.

A peculiar taste to radish is given by mustard oil contained in its skin. It enhances peristalsis and stimulates the appetite.

Radish incorporates vitamins and phytoncides, which helps to cope with various inflammations, stabilizes blood sugar levels, improves the functioning of the heart, blood vessels, complexion, and invigorates. Only one bundle of radish is able to fill the body’s daily need for vitamin C. By the way, it is not worth throwing out the tops of radish, in it there are no less vitamins and microelements than at the root.

From the tops boiled soup and even stew like cabbage. What you can not do for the sake of health!

Green vitamins: how to choose and eat safely

A young, so-called bundle carrot is harvested as early as June, thus thinning the beds for normal growth of its later and larger root crops. But these thin, but such sweet and healthy carrots – the most favorite children.

A bunch of carrots, as a rule, is not suitable for long storage, it should be eaten immediately. And it should be done like this. Take the child by the hand and go to the garden.

Offer the baby himself to pull out of the elastic green tops one, another, third young carrots. Then wash them properly, clean them – without taking them from the leaf, because it is so more interesting and more beautiful.

Then offer the child as a sauce, which should be dunked carrots, to choose from: sour cream or yogurt, and set him at the table. In addition to the undoubted vitamin benefits such a dish will contribute to strengthening the gums of the young gourmet and the production of the hormone of happiness serotonin – from pleasure.

And with the participation of young carrots make wonderful vitamin soup for children and adults.

In Latin, carrots are carota, that is, even her name suggests that she is considered the main source of carotene — plant vitamin A. contributes to resistance to infections of the respiratory system. In carrots there are natural antibiotics – phytoncides with antimicrobial action, you should chew it and their number of harmful microbes in the mouth should decrease.

Green vitamins: how to choose and eat safely

This healthy and tasty product can be grown at home all year round. Green onions grow well from sprouted onion heads both in the ground and in water – in any cup or bowl on a windowsill. Know your water change, but cut off the arrows.

One of the few products that, when baking, frying or boiling does not lose its beneficial properties.

Green onions – a proven tool for the prevention of cold and flu, a viral infection. Like carrots, green onions are an excellent disinfector of the oral cavity (but not its flavor, unlike parsley).

It actively stimulates digestion, contributing to the secretion of gastric juice.

Green onions contain much more useful elements than its root – bulb onions. There are a lot of phytoncides in it (formed by plants of biologically active substances that kill or inhibit the growth and development of bacteria, microscopic fungi, protozoa), vitamins and minerals.

Green onions contain: zinc (health of hair, order in the reproductive system), carotene (protection of the respiratory tract mucosa from infections, healthy skin), phosphorus (strong bones) calcium (strong nails).

For the prevention of colds and in the case of illness – excellent at any time of the year!

Green vitamins: how to choose and eat safely

Sorrel appears, barely snow melts. It is incredibly unpretentious, and in return, cut leaves quickly grow new ones. Here, for sure: “grows like grass.”

It is best to use sorrel in food in May and June. And by the middle of July, when the sorrel leaves, and its leaves grow coarse, accumulating not too useful oxalic acid, it is no longer worth feasting on this herb.

This is especially important for children, which can be given only the young, the earliest leaves of sorrel (malic and citric acids predominate in them).

Use sorrel in fresh, boiled, pickled, canned and dried. The most useful sorrel is freshly harvested, because inorganic oxalic acid is formed in the cooked one, which, according to nutritionists, can accumulate in the body, contributing to the formation of kidney stones. To avoid the presence of oxalic acid in children’s (and not children’s too) soups, you should add a spoonful of sour cream to the plate, which “extinguishes” the acid.

Cilantro, spinach, leeks, young nettle, mint, dill, parsley are perfectly combined with raw sorrel in salads.

Sorrel has anti-inflammatory properties, stimulates the liver and gallbladder, intestines. Good for losing weight – it contains 245 calories per 1 kg of leaves.

Rich in potassium, carotene, vitamin C, vitamins of group B, contains tannins, magnesium, calcium.

Green vitamins: how to choose and eat safely

It grows from the beginning of spring to late autumn, and all this time it provides our body with nutrients, giving health and beauty. In total, there are more than 1000 varieties of this useful plant in the world, but less is known in Russia, of course.

In the salad there are a lot of useful substances and few calories, therefore it is reasonable to add it wherever it is appropriate, and also to use it as an independent dish. Among the vitamins, of which there are many in the salad: vitamin A, vitamin E and folic acid.

A lot of minerals, vitamins of group B, PP, carotene, vitamin C – almost as in an apple. It also contains beta-carotene, organic acids, salts of potassium, calcium, phosphorus, magnesium, sodium.

In the salad, spice to the same full of iron. A dish with a fair amount of fresh salad in the evening will calm and give a good sleep, thanks to the specific substance lactutin, which normalizes the nervous system.

A fiber, which is rich in leafy greens, along with pectins and folic acid will stimulate the motor function of the intestine and bring bad cholesterol.

In the salad there is almost everything that will help children develop properly, besides, it is indicated for breastfeeding mothers – it increases lactation.

Nutritionists recommend first acquainting children (after 8 months) with herbs that have undergone heat treatment. Parsley, spinach, and dill go well with mashed potatoes or soup. Carrots can be given as boiled, stewed, and raw, adding butter or dairy products.

From the year it is possible to pamper the oxalic soup, but not too often and only with sour cream, leveling the action of sufficiently caustic oxalic acid, and give feathers of green onions – some children adore them in their raw form. After a year, focusing on the appropriate number of teeth in the mouth, the child should be treated to fresh vegetables: lettuce, greens, carrots, radishes.

To preserve vitamins in vegetables after heat treatment, they must be covered with a lid.

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