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Recipes against spring blues

One of the sure signs of the onset of spring is the hated vitamin deficiency, mowing down the ranks of physically and mentally exhausted citizens. Plagued by attacks from microbes and viruses, the immune system desperately sends out distress signals, asking for help. To strengthen his spent strength in order and enter the coming summer in good health, you should properly recharge the body with vitamins.

Vitamin alphabet

The first step is to make a heroic effort and establish proper nutrition by adding foods rich in vitamins and microelements to your daily diet. Number one on the list is vitamin C, the most potent ally in the fight against spring ailments and an excellent stimulant of good mood. It is found in large quantities in lemons, oranges, other citrus fruits, as well as sauerkraut, sorrel, potatoes, bell peppers, apples and kiwi.

Vitamin D, or rather its absence, is the most common cause of the unpleasant feeling of weakness and powerlessness. It is responsible not only for the absorption of calcium and phosphorus in the body, but also for the smooth functioning of the immune and nervous systems. Oily fish, caviar, liver, eggs and dairy products will help eliminate the lack of "vitamin of the sun". 

Often, vitamin deficiency can be detected by the painful condition of the skin and nails, as well as excessive hair loss. This is the first signal that there is a lack of vitamin E in the body. In this case, lean on bran and sprouted buckwheat, as well as fresh herbs, spinach, cabbage, beans and nuts.

The body is no less sensitive to a lack of vitamin A, since it actively participates in the work of the cardiovascular, nervous and immune systems. And, of course, this is the first helper of eyes weary with excessive loads. Most of all vitamin A is found in bell peppers, pumpkin, prunes and, of course, carrots. By the way, if you add a little heavy cream to freshly squeezed carrot juice, its benefits will increase many times over.

B vitamins are equally important in strengthening the immune system. For example, B1 regulates metabolic processes and the digestive system, while B2 helps to produce hemoglobin and heal wounds. These vitamins will enrich the body with cereals and wholemeal bread, as well as oatmeal, rice and buckwheat. Particular attention should be paid to dairy products, primarily cottage cheese and cheese.

All useful - just

To maximize your health benefits with food, you can take on board a few simple and healthy recipes. Cod liver salad is one of them. After all, fish stimulates the brain, helps the body's cells to renew, and at the same time contributes to a good mood. To prepare the salad, you will need the actual cod liver, hard-boiled eggs and onions. All ingredients must be chopped and mixed with a little olive oil. You can decorate the dish with sprigs of fresh herbs.

If your taste is on the meat side, a meat casserole with green onions is the perfect solution. To prepare it, you need fresh ground beef, which we will mix with eggs, fresh tomatoes, bread crumbs, as well as green onions, pre-fried in a pan, not forgetting about salt and your favorite seasonings. The thoroughly mixed mass is laid out in a mold and sent to the oven for 60-70 minutes. As a side dish, green beans cooked in salted water for 10 minutes without any tricks are suitable for such a dish.

For those who are meticulous about their calorie intake, an avocado salad with green buckwheat sprouts is the ideal solution. To these ingredients you need to add fresh tomatoes, parsley, celery and lemon juice. It is best to season such a salad with olive oil, salt and pepper.  

Sweet energy

Fresh fruit is great on its own, but adding a few touches to it can make the healthy treat even more enjoyable. Orange slices in combination with sour cream, whipped with powdered sugar, will not only strengthen the immune system, but will also cheer you up. Lemon, cut into small pieces along with the peel, can be covered with sugar in a regular glass jar and sent to the refrigerator to infuse. A teaspoon of this drug every day will keep the body in good shape and solve problems with weak hair and dull skin. If the bitterness of grapefruit is not to your liking, you can squeeze the juice out of it and mix with a decoction of raisins. A glass of such a vitamin cocktail is useful to drink on an empty stomach, because it energizes for the whole day and strengthens the walls of blood vessels. It is known that honey is a recognized champion in its beneficial properties. If you mix it with finely chopped walnuts and spread it on a slice of rye bread, you get a very healthy sandwich.

Do not neglect vitamin drinks, which can be easily and quickly prepared at home. Confirmation of this is the rosehip, beloved by many. To prepare a decoction from it, it is enough to pour 100 g of berries with a liter of boiling water and leave in a thermos overnight. Already in the morning you can start wellness procedures by drinking a glass of warm rose hips with a spoonful of honey. Cranberries and lingonberries are another win-win combination that a weakened immune system would greatly appreciate. These berries are good in the form of fruit drinks and sweet sour - indispensable drinks for those who devote themselves to exhausting physical work. However, they will also benefit intellectual workers, since they will relieve drowsiness and charge with pleasant vigor.

Stocking up on healthy foods, do not forget that proper nutrition is only the first step on the path to invincible immunity. Healthy sleep, moderate physical activity and a minimum of bad habits will also come in handy.

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