A healthy nutrition is one of the health preconditions. It consists of four product groups – cereal products; fruits, berries and vegetables; dairy products; meat and fish products, eggs and dried legumes.
Fruits, berries and vegetables enrich your diet with:
- ballast substances
- herbal biologically active substances, which are not nutrients, but protect your body from chronic diseases.
There is a lot of water in fruits and vegetables – 90% and even more. Fruits and berries contain sugars in the form of glucose and fructose. A lot of sugar one can find in dried fruits and berries – up to 70%. The refreshing taste of fruits and berries comes from organic acids – citric acid, malic acid, oxalic acid. Essential oils create the pleasant flavor and aroma. These substances stimulate appetite, promote digestive juice and bowel movement. Fruits, berries and vegetables contain various enzymes that make digestion easier. Fruits, berries and vegetables have phytoncids that can kill germs.
(The information prepared by the Center for Disease Prevention and Control)
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.