In the summer months there is a great opportunity to nourish your body with nutrients, vitamins, macro- and micronutrients , as it is in the summer, there is a mass of unique, interesting, tasty seasonal products. June is the first month of summer, but it already boasts an abundance of fruits, vegetables and greens that will fill the diet with usefulness and nutritional value. It is also worth considering that in June it is easy to lose weight, as there is a mass of affordable low-calorie foods.
In order for your body to always feel comfortable, the diet should be selected clearly in accordance with the season. According to this principle: replenish your body with all sorts of usefulness and save the family budget.
What products are recommended to add to the June diet?
Asparagus is a unique source of microelements and minerals that are vital for the functioning of the body. Asparagus contains a complete set of vitamins C , B , A , and E . Asparagus is also rich in dietary cellulose, riboflavin , carotene, folic acid , nicotinic acid, thiamine and other substances.
Asparagus – a vegetable having an ideal ratio of calcium and magnesium – two to one. And, in addition, it acts as a natural source of phosphorus , copper , potassium , dietary fiber , manganese and asparagine – special amino acids that help cleanse the body of various wastes.
No less important advantage of this product is its low-calorie content. The standard portion of boiled asparagus – one hundred eighty grams – contains only forty calories. Of these, 4.4 grams – proteins , 8 grams – carbohydrates and only 0.2 grams – fats .
Beta-carotene or provitamin A, which is part of the plant, has a positive effect on vision, and also improves the condition of the skin. In addition, zinc helps heal wounds and strengthen tissues.
Asparagus is a great tool to support the functioning of the genitourinary system and kidneys. Since the product contains a large amount of potassium, it is useful for people suffering from kidney problems. For medical purposes, we recommend using asparagus juice or broth.
June is the ideal period for consuming such a valuable and useful product.
Spinach is a whole June find for the body. The product has low fat and low cholesterol , spinach has a high content of niacin and zinc , and is also rich in protein, fiber, vitamins A, C, E and K , thiamines, vitamin B6 , folic acid, calcium, iron, magnesium, phosphorus, potassium, copper and manganese. In other words, the product is full of nutrients and nutrients for each part of the body.
Abundant flavonoids in spinach act as antioxidants to prevent the oxidation of cholesterol and protect the body from free radicals, especially in the colon. Folic acid in spinach has a good effect on cardiovascular health, and magnesium helps reduce high blood pressure.
Research has also shown that spinach helps maintain vigorous brain function, memory, and mental clarity. To preserve the rich content of iron in spinach, when cooking you need to add a little lemon juice or vinegar.
Spinach is consumed raw, boiled and baked. The product harmonizes perfectly with meat, fish, vegetables, cereals, you can prepare snacks, and even desserts.
More information in the material: Spinach
Pumpkin flower is a bright yellow or orange-yellow color of a pumpkin plant , in which there are essential nutrients, vitamins and minerals that are important for the full functioning of the body.
Pumpkin begins to bloom in June. The flowering process is short and you need to have time to enjoy this useful and exquisite product.
Vitamin C, present in pumpkin flowers, helps strengthen the immune system. Pumpkin flowers consist of 9.2 mg of vitamin C, which is 10.22% of the recommended daily allowance. Including it in your regular diet, you can fill your daily need for vitamin. Vitamin C accelerates the absorption of iron and, consequently, increases the body’s resistance to infection.
Pumpkin flower consists of a huge amount of folic acid (vitamin B9), which is necessary both for sperm formation and for the proper functioning of the male reproductive system.
Vitamin A can positively affect the state of vision. Pumpkin flower is one of the good sources of vitamin A, and regular consumption can also prevent conditions such as dehydration of the eyes.
Another wonderful advantage of the pumpkin flower is its ability to increase immunity. Iron found in pumpkin color is very useful for a number of immune functions, such as differentiation and proliferation of T-lymphocytes and production of reactive oxygen species that fight pathogens.
Therefore, the regular use of pumpkin flowers in June will significantly support the immune system. Pumpkin flowers are very delicate, they are used to prepare snacks, soups, salads, casseroles. Perfectly in harmony with cream and cheese sauce.
The health benefits of carrots include reducing cholesterol, reducing the risk of heart attacks, preventing certain types of cancer, improving vision and reducing the signs of premature aging.
In addition, carrots have the ability to improve skin health, strengthen the immune system, improve digestion, strengthen the cardiovascular system, detoxify the body and improve the health of the oral cavity in various ways. Carrots also provide an excellent supply of vitamins and minerals.
The first fresh carrot appears in June and is considered the most useful. In cooking, the concept of baby carrots is used. Carrots can be added to snacks, salads, stews, soups, and even desserts (chocolate carrot cake is incredible in taste and has a unique utility). Root can be eaten both fresh and in finished form – in any case, most of the nutritional and beneficial elements are preserved.
As part of the zucchini has a lot of useful and incredibly nutrients. Also in these vegetables there are fats, proteins, various acids necessary for the body. Dietary fibers of complex and simple sugar , carbohydrates and water are found in a small amount in the zucchini fruits . Of the minerals in zucchini, most of all potassium. Vegetables contain less calcium, phosphorus, magnesium and iron.
In addition to vitamins B, there are also the following vitamins in the product, such as A, C, E, PP. It is known that vitamin A is actively involved in the formation of the skeleton, and also restores the respiratory system. In addition, this vitamin is extremely useful for vision, for the health of the skin and hair.
As for vitamin C, it strengthens the body’s defenses, improves the immune system, participates in the blood circulation, normalizes the activity of the nervous system. In turn, vitamin E is simply an indispensable “vitamin of youth” that maintains the condition of the skin, and the whole body in a young and healthy state. Vitamins of group B are involved in metabolism, regulate the activity of the central nervous system, are involved in the production of energy for the body.
Zucchini has a low calorie content and is fairly easy to digest in the body. The use of these vegetables improves digestion, helps to remove harmful substances from the body. They are especially useful for heart problems, diseases of the stomach, liver and kidneys.
The taste of the fruit resembles nuts. Thus, it is perfectly combined with other vegetables. Ideal for baking in the oven or for cooking on the grill. These vegetables can be stored in the refrigerator. They remain fresh for about three weeks. It is not recommended to store zucchini in the freezer. June is the time for zucchini, and you need to take advantage of this moment.
Bulgarian pepper is a source of useful vitamins and microelements. The product is a real summer find. Scientists have long included it in the list of the most useful vegetables for people, and doctors rarely attribute the Bulgarian pepper to prohibited foods.
Firstly, this vegetable contains the hormone of joy – even a small piece of bell pepper will boost your mood. But, unlike chocolate, peppers will never cause the appearance of extra pounds at the waist.
Secondly, the product in question contains an incredible amount of vitamins – A, E, C, PP, B, etc. In addition, their combination in Bulgarian pepper is so competent that with the addition of vegetable oil the body completely absorbs each of .
Thirdly, sweet pepper is rich in microelements – calcium, copper, potassium, iodine , phosphorus, sulfur , fluorine and many others. And in combination with vitamins, the body receives a truly effective “cocktail” to maintain and promote health and enhance immunity.
It is worth noting that the Bulgarian pepper has a low calorie content, although it perfectly satisfies hunger.
The complex of substances in the bell pepper contributes to the thinning of the blood and prevents the formation of clots in the blood vessels (blood clots). Therefore, the product in question is recommended to doctors in the menu for those who have had a stroke or who have a risk of this disease.
Cucumbers are extremely beneficial for general health, especially during the summer, as they are mainly composed of water and important nutrients that are necessary for the human body. The flesh of cucumbers is rich in vitamins A, C and folic acid, while hard skin is rich in fiber, and among the minerals it is worth noting magnesium, molybdenum and potassium.
In addition, cucumber contains silica, a trace element that makes a significant contribution to the strengthening of connective tissue. They are known to cure many skin problems, swelling under the eyes and sunburn. Cucumbers also contain ascorbic and caffeic acids, which prevent the loss of water, so they are often used to treat burns and dermatitis. In June, you need to fully add the vegetable in the diet in order to enrich the body with all the necessary nutrients. Cucumber is used actively in cooking, in cosmetology and in medicine.
Cucumbers are important to add to the diet for people who have problems with the cardiovascular system, with the urinary system and with the work of the digestive tract.
Detailed information in the article: Cucumber
Cauliflower is a cruciferous vegetable, which naturally has a high content of fiber and B vitamins.
It provides antioxidants and phytonutrients that can protect against cancer. The product also contains fiber to stimulate weight loss and improve digestion, choline , which is essential for brain function and memory, and many other important nutrients.
Low-calorie product: one hundred grams of the product contains only twenty-seven kilocalories.
Eating more plant foods such as cauliflower reduces the risk of obesity, diabetes, heart disease, promoting healthy complexion, increased energy and weight loss.
Cauliflower has a high percentage of fiber and water. Both of these elements are important in preventing constipation, maintaining a healthy digestive tract and reducing the risk of colon cancer.
Studies have shown that dietary fiber can also help regulate the immune system and inflammatory processes.
Higher fiber intake, helps to reduce blood pressure and cholesterol levels, improve insulin sensitivity.
The first useful cauliflower appears on the shelves in the month of June. Cauliflower is used to prepare snacks, first courses, salads, second courses, and it is also added to pastries and vegetable broths.
Like many vegetables, broccoli is enriched with soluble fiber, which helps eliminate cholesterol from the body. Broccoli is a particularly rich source of kaempferol, isothiocyanates, anti-inflammatory nutrients. Vegetable contains a huge amount of omega-3 fatty acids , which are perfectly known to all as anti-inflammatory.
Of all the vegetables, broccoli is defined as the most concentrated source of vitamin C, as well as the flavonoids necessary for efficient absorption of vitamin C. Carotenoids such as lutein, zeaxanthin, beta-carotene and other powerful antioxidants are also concentrated in broccoli.
Broccoli contains high levels of calcium and vitamin K, both of which are important for bone health and the prevention of osteoporosis.
Glyukorafanin, gluconasturtin and glucobrassicin are special phytonutrients that support all stages of the body’s detoxification process, including activation, neutralization and elimination of unwanted pollutants. These substances are in perfect combination in broccoli.
Broccoli also contains isothiocyanates, which help control the detoxification process at the genetic level.
Broccoli – contains a high content of fiber, which helps in digestion, prevents constipation, maintains low blood sugar and prevents overeating. In addition, a portion of broccoli has as much protein as a portion of rice or corn , and calories – significantly less.
The health benefits of this product are the ability to improve the health of the digestive system, prevent certain forms of cancer, act as an antioxidant, increase the immune system and improve metabolic function. Swede also lowers blood pressure, cholesterol levels, helps in enzymatic and cellular functions, strengthens bones and even helps to lose weight.
Swede is famous for its diverse composition of antioxidant compounds. Glucosinolates are rare sulfur compounds that reduce the growth of cancer cells in the body.
In addition, the high content of carotenoids and vitamin C work as antioxidants that fight the effects of free radicals, thereby preventing the mutation of healthy cells into cancer cells.
Swede effectively prevents early aging, improves vision and stimulates healthy cell regeneration in all organs and tissues.
Like all cruciferous vegetables, turnips are rich in dietary fiber, providing more than twelve percent of the daily requirement for each serving. Dietary fiber improves digestion, discharging stools and preventing constipation and gastrointestinal disorders.
The product is low in calories, rich in healthy and nutritious substances. Vitamin C is the main vitamin present in swede. Vitamin C is necessary for many bodily processes, including the stimulation of immunity for the production of white blood cells. In addition, vitamin C is a necessary element in the production of collagen, which promotes the restoration and healing of skin tissues and muscles, as well as blood vessels. High levels of vitamin C can also help prevent colorectal cancer.
Potassium is a very valuable part of the swede, as potassium can help lower blood pressure by reducing stress and reducing blood vessels. Potassium, along with the protein content of the product, helps reduce cholesterol levels and helps prevent atherosclerosis, heart attacks and strokes.
It is important to supplement the daily diet of June with various types of greenery. Greens are the source of most of the vitamins, micro and macro elements, which are necessary for the full functionality of the body. Also, these products have a positive effect on the skin, hair and nails. Greens can perfectly complement any dish – from appetizers to casseroles.
In early June, a unique apricot fruit is spiced . The product has incredible beneficial properties, as well as incredible taste and smell. The apricot contains potassium, phosphorus, iodine, manganese, boron , vitamins E, P, C, A and group B.
Seasonal use of apricot helps to cope with endocrine diseases, helps to remove toxins and toxins from the body, increases the protective properties of the body, significantly increases the level of hemoglobin in the blood. The use of this fruit doctors prescribe for obesity, cardiovascular diseases and vitamin deficiency. It is worth noting that apricots have a positive effect on the work of the central nervous system, improving memory and concentration.
The product has powerful antibacterial properties. Caloric content of the product is minimal, therefore, it is recommended for the diet.
Today, herring is one of the most popular fish species, which helps to saturate the body with the following beneficial nutrients and vitamins: omega-3 fatty acids, fluorine, zinc, magnesium, sodium, calcium, potassium, iodine, phosphorus, vitamins D, PP, B, BUT.
This type of fish is most useful in the summer months, and has a positive effect on the work of the cardiovascular system, and also helps to cope with diseases of the capillaries and blood.
Adding herring to the diet helps to improve the quality of vision, and stimulate the brain. It is recommended for use by patients with diabetes mellitus, hypertension and bronchial asthma.
Herring meat has a positive effect on the immune and musculoskeletal systems (strengthens bones). High-calorie product, therefore, should be carefully and in a limited order to use it. This type of fish is used for making salads, for stewing, smoking, pickling and salting.
In drawing up the June diet, it is important not to forget about meat products, it can be rabbit meat , chicken meat , veal . The diet should be as balanced as possible. If it is difficult to independently formulate a nutritious and healthy diet of the June month, you can turn to experienced nutritionists.
Watch your diet and be healthy, slim and happy!