Your health is the most important thing you have. Milk, fruit and vegetables is a very valuable source for your health maintenance. They contain different substances, vitamins and help to avoid illnesses, strengthen your body, as well as ensure support in case of illness.
Ministry of Health suggests: “In order to get the energy and nutrients you need, you have to eat regularly and preferably at a specified time (4-5 times a day), taking both carbohydrates, proteins and fats, as well as vitamins and minerals. Since it is difficult to take in the needed amount of nutrients during three mealtimes, it is necessary to have also second breakfast and afternoon snack. It is important to remember that chocolate, candies, pastry and chips cannot replace mealtime of full value. You need to include dishes from different groups of food products in you menu:
- bread, groats, pasta, potatoes,
- vegetables, greens, fruits and berries
- milk and dairy products,
- animal or poultry meat or fish, eggs, legumes and nuts”
Milk is full of proteins, which contains calcium, phosphorus, magnesium etc. After drinking a glass of milk, a person receives up to 30% calcium, 20% phosphorus, 8% magnesium and 7% potassium daily intake. Lack of calcium in the human body results in a decrease in bone density, increases the risk of fracture and reduces blood – clotting capacity. Phosphorus plays an important role in metabolism, it contributes to the formation of bone tissue. Magnesium is present in more than 300 enzymes and is involved in protein synthesis in the body, and in the metabolism of fat and carbohydrates. Potassium is involved in transmitting nerve impulses, controlling blood pressure and providing skeletal muscle contraction. The milk also contains zinc, selenium and iron in optimal ratios.
Milk contains also vitamins A, C, B6, B2, D.
Apples are rich in vitamins and minerals – over 50 different valuable substances, the most important of which are vitamins A, B1, B2, B3, B5, B6, B9, C, calcium, iron and magnesium.
To get all the valuable substances in apples, you need to eat at least 1 apple a day!
Pears contain a tremendous amount of valuable substances – fiber, sucrose, glucose, fructose, carotene, folic acid, manganese, iron, iodine, calcium, magnesium, sodium, phosphorus, zinc, fluorine, molybdenum, pectin, organic acids, as well as А, В1, В2, В3, В5, В6, В9, С, Е, Р, РР vitamins and tannins. Because of its rich composition, recommend to eat pears if the person is tired.
Cabbage contains many vitamins, fiber and other minerals. They have a positive effect on human health and contains vitamins B, C, PP and vitamin K, folic acid, carotene, biotin, calcium, iron, potassium, magnesium and other valuable substances.
Carrot is a very healthy vegetable, it contains a lot of fiber, including proteins, B, C, E, vitamin K, beta – carotene, potassium, calcium, magnesium, iron, phosphorus, sodium, chlorine, iodine, folic acid, sugar, as well as amino acids. Carrots are important for the prevention of cardiovascular diseases. Antioxidants help reduce the causes of many diseases and help the body fight against viruses.
The swede is a very high quality vegetable, it contains a lot of valuable nutrients. It contains proteins, carbohydrates and fiber, sodium, potassium, calcium, magnesium, phosphorus, iron, C, B1. B2, PP vitamin and beta – carotene.
Kohlrabi is a vegetable, which is now gaining in popularity in Latvia. It is rich with vitamin C and minerals – it contains iron, phosphorus, magnesium and calcium.
Pumpkin is a source of fiber, vitamins, protein and iron. It contains potassium, sodium, calcium, iron, vitamins A, C, D, B12 and other valuable substances.
Cranberries contain vitamin C, B, PP, benzoic acid, which is a natural preservative and does not allow the development of unfavorable cells in the body, as well as phytoncides, potassium, magnesium, iodine, pectin and other valuable substances. Cranberries help to strengthen immunity and be healthy, because it helps to cure and avoid several diseases! Berries have anti-inflammatory, antifebrile, anti-bacterial effect.