As the cold days set in, it seems like everything is falling into a deep sleep. Our body acts just the same – usually it responds to seasonal change with the energy loss, depression, mood swings, etc. Although, in most cases, it is natural for our body to suffer ‘stress’ in such a way, we are still capable of smoothing the effects of cold weather on our health and even contribute to our well-being. How? The answer is simple and straightforward – add flavor to your meals by incorporating more fruits and vegetables!
In this article we will take a look at the top 4 fruits and vegetables that are extremely rich in vitamins, antioxidants and nutrients, and could serve a healthy supplement to your daily diet.
Celery
Whether you take it as an on-the-go snack or a part of the dish, celery is one of the most widely-used vegetables to boost energy and… lose weight. Usually, it comes in the form of green crunchy stalks that can be eaten both raw and cooked. However, it may be news to many that this vegetable is also popular enough in the form of root, but in this case it will be referred to as celeriac.
Vitamins – K, A, C
Calories (100g) – 10
Health benefits
- Improves
digestion - Contributes
to weight loss - Acts
as an energy booster
The recent study has also shown that celery’s compound, luteolin, has a beneficial effect on brain functioning and helps fighting brain inflammations.
How to use?
Make a smoothie. In fact, you can add celery as an ingredient to any type of smoothie you like. We can offer you to try a low-calorie, but nutrient-rich ‘green smoothie’ with celery, cucumber and green apple. Quite refreshing, isn’t it?
Avocado
Technically, avocado is a fruit, though a unique one. We get used to adding avocado to veggie salads or dips, which is not typical for fruits. Top it all, you can eat avocados raw as a snack or a perfectly healthy side dish. What makes avocado well-liked is its soft buttery texture and mild taste that work well with a variety of dishes.
Vitamins – C, E, K, B-6
Calories (100g) – 160
Health benefits
- Improves
digestion - Contributes
to hair and skin health - Lowers
the risk of heart diseases
When it comes to scientific researches — if taken regularly, avocado is claimed to improve your heart-related results in terms of blood fat levels. Researchers link it to monounsaturates and phytosterols that the plant contains.
How to use?
Probably, the most popular avocado dish is Mexican salsa called guacamole. The traditional recipe for guacamole requires mixing avocado puree with finely chopped vegetables – usually, these are tomato, onion, garlic or chili. The dip is then flavored with salt and lemon juice. You can also make it spicier by adding pepper or coriander. Once it is all set, take guacamole and some chips, and go enjoy your favorite movie!
Tomato
We use tomatoes almost every day, so they need no special introduction. Tomato can be added to any dish possible – salads, sauces, soups, pies, and even desserts. Yeah, you read it right! Tomato is actually a berry that forms a great basis for mouthwatering desserts. Have you ever tried tomato jam? If not, you should. But, what about the health properties of tomatoes?
Vitamins – C, A, K
Calories (100g) – 18
Health benefits
- Improves
metabolism - Decreases
the risk of heart diseases - Maintains
blood pressure
Being one of the richest sources of lycopene, tomato is believed to reduce the risk of certain cancer types, as well as heart strokes.
How to use?
Just like other fruits and vegetables reviewed here, tomato is a good choice for both healthy snacks and dainty dishes. We suggest you to try tomato as an ingredient for a fast and tasty salad (my favorite one, by the way). Take tomatoes and the feta cheese — dice them; add olives and chopped basil. Flavor the salad with olive oil; salt is not necessary as feta and olives are salty enough to make the salad spicy.
Spinach
What comes to mind first when talking about spinach? Popeye! A cartoon sailor who was eating spinach every time he wanted to become strong and energetic. Is spinach really so salutary and health-giving? Let’s see.
Vitamins – A, C, K; iron and calcium
Calories (100g) – 7
Health benefits
- Contributes
to hair and skin health - Is
beneficial for the cardiovascular system - Maintains
blood pressure
In addition, the researchers say that spinach is a heavy booster of brain health and mental function – probably, one more reason for Popeye to become a great fan of this magic green-leave plant.
How to use?
We’ve already had some salsa, smoothie and salad, let’s have little soup as well. As we are describing the easiest and fastest ways of cooking vitamin-enriched veggies, the creamy spinach soup is just the thing to consider. Take spinach and broccoli – boil until they are tender; add any soft creamy cheese you like; blend. Use salt and pepper to your taste. To make your soup even more flavorful you can use chicken broth as a basis.
Adding more vitamins to your diet is always a good idea. However, remember that “good things come in small packs” – so don’t go over the top. Fruits and vegetables have both health benefits and hazards, and food allergy is just the least of all evils. Before you dive deep into vitaminizing your diet, consult a dietitian or a nutritionist.
And as usual, we are looking forward to your favorite recipes for cooking the vegetables we described above! Share them in the comments section.