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.

Tomatoes are full with vitamin C, which strengthens the immune system and helps to fight colds. Vitamin C helps maintain skin health by promoting collagen production. Tomatoes also contain vitamin K, which is important for bone health and blood clotting. Vitamin K maintains bone density, reducing the risk of osteoporosis.

Tomatoes are excellent source of potassium, which helps strengthen heart health and regulate blood pressure. Potassium helps nerve signals transmission and muscle function to work properly. In addition, tomatoes contain lycopene, a powerful antioxidant that can reduce the risk of cancer and heart disease. It helps fight against free radicals in the body, reducing inflammatory processes. Tomatoes also contain other important nutrients, such as folate, which are essential in the cell renewal process.

Cucumbers are rich with vitamins K and C. These vegetables are also a source of potassium. In addition, cucumbers contain antioxidants, such as beta-carotene and flavonoids, which help fight free radicals in the body. Antioxidants reduce inflammation and can help prevent chronic disease. Cucumbers contain a lot of water, which helps maintain sufficient body hydration and promotes skin health. Cucumbers also contain fiber, which is essential for the health of digestive system and helps maintain regular bowel movements.

Parsnip is a sweet, juicy root vegetable of celery family. Essential oils can be found in this valuable root that increase physical activity. Parsnip also helps to remove excess fluid from the body – 100 g of parsnip root contains 529 mg of potassium. The root of this plant is rich with phosphorus, magnesium and vitamin C, it also contains sodium, iron, chlorine, B group vitamins, carotene and vitamin PP. Parsnips also contain antioxidants, such as polyphenols, which help fight free radicals and reduce inflammation.

Parsnips have the same energy value as potatoes, but they contain less starch and more sugar, and twice as much fiber.