Local seasonal vegetables and greens are always healthier and more nutritious than those brought from afar, as the concentration of vitamins gradually decreases during long-term storage and transportation. At the same time, crops such as wild garlic, radishes and rhubarb will be most beneficial in the spring. This was told socialbites.ca by a nutritionist-consultant, deputy director of the ANO Research Center “Healthy Nutrition” Alexei Kabanov.
According to the expert, the leading place in terms of usefulness is wild garlic – wild or bear onion. In Central Russia, it is harvested already in April.
“Wild cob is rich in vitamin C, contains essential oils with antibacterial action, as well as B vitamins and carotenoids, which are precursors of vitamin A. Wild ramson can also be used to improve appetite and normalize the functioning of the gastrointestinal tract. ” explained the nutritionist.
Another useful crop in the spring is radish, which has a very short growing season: 35-40 days. In this way, the first crop of greenhouse radish in our latitudes is harvested at the end of April. Radish contains vitamin C, B vitamins and carotenoids, as well as important trace elements: calcium, iron, magnesium.
“Like other cruciferous vegetables, radishes are rich in biologically active substances with anti-cancer effects. The American Cancer Society has listed cruciferous vegetables as anti-carcinogenic and recommends including them in your diet at least 2-3 times a week. In addition, radishes are low in calories – only 16 kcal per 100 g of weight, and they are rich in fiber, which makes them an ideal dietary product,” said Alexey Kabanov.
He also recommended adding a plant such as rhubarb to the diet in the spring, reminding that only the stems of the product are edible: the roots and leaves of the plant contain toxins.
Rhubarb is a valuable source of vitamin K, which is involved in hematopoiesis and aids in calcium absorption. For the strength of bones and teeth, vitamin K is no less important than calcium. Rhubarb is also rich in antioxidants, especially anthocyanins. This pigment gives the stems of the plant a reddish color. The redder the stems, the more anthocyanins the plant has. “Antioxidants fight chronic inflammation, prevent premature aging, and have anti-cancer effects.”
Kabanov added that rhubarb helps regulate blood cholesterol levels and normalizes digestion due to its high fiber content.
Among other things, rhubarb contains pectin, a gelling agent, and is widely used in cooking to make preserves and jams. However, it is important to understand that when the jam is cooked, the plant loses most of its beneficial properties – the vitamins decompose under the influence of high temperature, and the jam itself is a source of added sugar. That is why the most useful rhubarb – fresh – in salads or lightly boiled as an addition to soups.
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