Dr. Fevzi Özgönül, "After cooking many vegetables, there is a serious decrease in the value of vitamins and minerals." said. For example, boiling or steaming broccoli, which is rich in vitamin C, for only 3-4 minutes causes the vitamin C value to decrease by approximately 25%. Cooking for longer periods (10-20 minutes) causes the loss of 50% of the vitamin. For this reason, it is recommended to consume vegetables and fruits raw or cooked very little in order to get the vitamin fully. Vegetables that are precooked and sold frozen contain only 1/3 of the normal value of vitamin C.
Dr. Fevzi Özgönül continued his words as follows;
For this reason, consuming vegetables that can be eaten in the form of salads without cooking, eating fruits fresh with meals allows us to get much more vitamins with the food.
As for the vegetables we will use in meals;
Green leafy vegetables are popular in the spring.
Next to greens like lettuce, spinach, parsley, basil
Carrots, asparagus, artichokes, broad beans, peas, arugula, purslane, fresh garlic, rosemary, cress, thyme and scallions take their place on the table.
While the tangerine and orange are in their final brews, banana and apple will continue to maintain their place on the table.
With the rising sun, tomatoes are among the vegetables that can be eaten.
Vegetable dishes with plenty of greenery are among the most popular dishes of the spring months.
I definitely recommend spreading peas, broad beans, asparagus, red mullet, broccoli, liver-friendly artichoke 6 days a week.
Pepper, cress, parsley, carrots, tomatoes and arugula that we will use in every meal should not be missing from the table.
Due to the very short season, I recommend you to cook the artichoke with its Aegean style leaves to benefit from almost every part of the liver-friendly artichoke. Only the bottom part can be nutritious, but if you teach little individuals to peel off the bottom of their leaves, they will provide extra support to their immune system and livers by lowering the valuable parts trapped here into their stomach. Moreover, they suggest to be thrifty at a young age and to benefit from all parts of the food they eat.
Pea with meat, chicken or minced meat is also a very good meal. With a nice rice with it, they will have both high energy and nutritious food and experience the revitalization of the spring months in their bodies.
Taking both protein and vitamin mineral in the spring months is to contribute to the strengthening of the body in changing weather conditions. For this reason, we should not miss the protein to be taken in meals. Because little individuals will need a lot of energy when playing outside in the spring.
Broad beans with yogurt and seasonal varieties with plenty of tomatoes are also a good alternative.
Another important nutrient that enables both our children and us to be energetic in the spring is Almond, Walnut and Hazelnut, which we consume raw and that we will not miss out on our tables as an alternative to bread except in the morning.
Let's not miss these nuts, which are both a source of energy and omega 3, in meals.
Nowadays, intestines are frequently mentioned as the 2nd brain. Probiotic bacteria are the hardest working individuals of our intestines and our digestive system in general. If we are to consider the spring months as the months of restructuring of our body like nature, we should not forget probiotic supplements in order to digest the food we eat in these months. In addition to many probiotic foods such as sauerkraut, garlic, onion, cheese, yogurt, we can also consume ready-made probiotic supplements in our pharmacies as a supplement.
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