In the summer months, the heat attacks, especially in July, and in order to feel comfortable, you need to reconsider not only your daily routine, but also food.
In order to feel invigorated during the day, it is necessary to saturate the body with useful minerals and vitamins. July is rich in a variety of vegetables, fruits, berries, herbs that have beneficial and nutritional properties for the human body. And it is foolish enough not to take advantage of all the delights of this time and not support your immune and other systems of the body.
In addition, you should pay attention to the calorie content of food. In July, it is very hot, and it is very difficult for the body to absorb and process heavy food, so you do not need to load it with extra calories. In July, you need to switch to the correct and easy diet.
July allows you to fill the diet with light vegetable and fruit salads, while the body will get the right amount of minerals, micro , macronutrients and vitamins. In salads, you can add not only vegetables and fruits, for example, vegetables are perfectly combined with liver , seafood, nuts, chicken and where without the greens. For maximum benefit, you can use olive oil , lemon juice, or low-fat yogurt as a dressing .
Below we give an example of seasonal products that are recommended to be consumed in July.
Crayfish
Crayfish have an incredibly tasty, light and at the same time nutritious meat, which is recommended to use for those who decide to get rid of a few extra pounds. Crayfish begin to appear on the shelves in July, individuals are already large and quite useful. And one more plus is the availability in our regions.
The calorie content of cancer meat per hundred grams of the product is only eighty kilocalories.
The composition of this product is iodine , therefore, it is simply an indispensable product for people suffering from disorders of the thyroid gland. Also the product is enriched with magnesium , calcium , iron , phosphorus , etc.
Crayfish meat can be consumed separately, and can be combined with vegetables, various side dishes, cook soups, side dishes, sauces, salads, snacks, casseroles. Crayfish must be boiled with herbs and spices to taste before using them.
Black currant
Black currant is one of the most popular berries of the summer season. Indeed, it is incredibly rich in several valuable and healthy phytonutrients and antioxidants that are vital for health.
Black currant has a significant amount of phenolic flavonoid phytochemicals, called anthocyanins. Research findings show that consumption of currants can have potential effects as a defense against cancer, aging, inflammation and neurological diseases.
Black currant has antioxidant value (the ability of oxygen absorption to the radical ORAC). Berries are excellent sources of vitamin antioxidant, vitamin C . 100 g of fresh currant provides more than 300% of the recommended daily intake values of vitamin C. Studies have shown that consumption of fruits rich in vitamin C helps the body to develop immunity against infectious agents.
Black currant carries a small but significant amount of vitamin A and flavonoid antioxidants, such as β-carotene, zeaxanthin and the level of cryptoxanthin. 100 g of fresh berries provide 230 IU of vitamin A. These compounds are known to have antioxidant properties. Vitamin A is also essential for maintaining the integrity of the mucous membrane and skin, and also for good vision. In addition, the intake of natural fruits rich in flavonoid antioxidants helps protect against lung and oral cancer.
You can make compotes from the berries , prepare salads, add to baked goods, combine with jelly, yoghurt and cottage cheese desserts.
Peaches
Incredibly delicious peaches with a low calorie content (one hundred grams contain 39 calories) and a complete lack of saturated fat . However, they are filled with many healthy compounds, minerals and vitamins.
Fresh peaches are a moderate natural source of the antioxidant, vitamin C. It has antioxidant effects and is necessary for the synthesis of connective tissue within the human body. Consuming foods rich in vitamin C helps to develop resistance to infectious bacteria and will help to get rid of dangerous free radicals.
Fresh fruits are also a small source of vitamin A and β-carotene. β-carotene is a provitamin that turns into vitamin A inside the body. Vitamin A is essential for maintaining vision. It is also important for maintaining the health of mucous membranes and skin. Consumption of natural fruits, rich in vitamin A, provides protection against lung and oral cancers.
Fruits are rich in many vital minerals such as potassium , fluoride and iron. Iron is required for the formation of red blood cells. Fluoride is a component of bones and teeth and is necessary for the prevention of caries. Potassium is an important component of cells and body fluids that help regulate heart rate and blood pressure.
Peach fruits contain flavonoid polyphenolic antioxidants, such as lutein, zeaxanthin and β-cryptoxanthin. These compounds help to act as protective absorbers for free radicals and reactive oxygen species that play a role in the aging process and various painful processes.
In July, this fruit is actively beginning to ripen and pleases every lover of this delicacy. Peaches can be added to salads, fruit drinks , juices, preserves, marshmallow, marshmallow, jams, jellies, etc.
More information in the material: Peach
Blueberries
Bilberry is one of the July popular berries. Bilberry contains a vegetable compound called anthocyanin. This makes the berry blue, and also fills it with beneficial properties for the human body. Blueberries can help heart health, bone strength, skin health, blood pressure, cancer prevention and mental health, and help with diabetes.
One serving of blueberries (within a hundred grams) provides the body with 24% of the recommended daily intake of vitamin C.
Blueberries can be used in combination with waffles, pancakes, yogurt, oatmeal or other cereals. Blueberries can be added to a variety of fruit smoothies, added in the process of making pies and muffins. Also, this berry is very convenient and incredibly tasty to add to herbal teas or compotes.
People who use blood thinners, such as warfarin, should talk to their doctor before including blueberries in their diet, as high levels of vitamin K can affect blood clotting.
Details about the berries in the material: Blueberry
Watercress
In India and Europe, the medicinal properties of garden watercress were recognized several centuries earlier. This culinary and healing herb has a sharp peppery taste, similar to leaf mustard and watercress. Thanks to its distinctive taste and high nutritional value, watercress is a tasty and useful addition to salads and sandwiches.
This useful herb provides almost 40% of the body with a daily rate of vitamin A (in the form of carotenoids). Vitamin A (carotenoids) is considered one of the best eye nutrients due to its ability to reduce the risk of visual impairment, cataracts, retinitis pigmentosa, and even age-related macular degeneration, which is a common cause of blindness in older people.
Watercress contains even more vitamin C than oranges . Only one serving of watercress provides 32% of the daily value of vitamin C, which is 7% more than can be obtained with the same amount of fresh orange. Vitamin C is crucial for maintaining healthy skin, bones and gums, and helps prevent iron deficiency by improving the body’s ability to absorb it from food.
The use of garden cress supports the work of the cardiovascular system. Scientific studies show that vitamin C can also help keep the cardiovascular system healthy, so adding watercress is a sensible solution. Especially in the month of July this plant is enough. In addition, garden cress is rich in vitamin K, another nutrient that plays a key role in maintaining cardiovascular health.
The nutritional value of garden cress begins to deteriorate immediately after harvest. Thus, one of the best ways to maximize watercress health benefits is to grow your own cress and collect it as needed. It is completely unpretentious for growing at home.
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