“Add to every meal”: nutritionist told how to get the most out of early greens

Dietology Svetlana Fuswho used to talk about the benefits and harms of citrus fruits, advises you to be careful about choosing spring greens and using them.

“Greens are valued for their high content of folic acid (vitamin B9), vitamin K, carotenoids (including beta-carotene and lutein), chlorophyll and fiber”she writes on Instagram.

In order to get the maximum benefit from fresh herbs, nutritionists advise following simple rules:

• If you plan to add greens to a soup or main course during cooking, try to do this 5-10 minutes before the dish is ready. After all, vitamin C and folic acid are destroyed during heat treatment, so most of the greens should be consumed fresh.

• Greens are best added to every meal. For example, lettuce. It can serve as the basis of any vegetable salad or green smoothie. Large leaves can be used in rolls with different fillings or in sandwiches made from whole grain bread.

• Early greens are more likely to contain nitrates and pesticides, which may cause you concern. You can reduce their number if you use only leaf blades of greenery, since the bulk of nitrates is concentrated in the petioles (basil, parsley, dill and other species). You can also get rid of nitrates by soaking greens in cold water for half an hour. But, unfortunately, with this method, water-soluble vitamins (vitamin C, B vitamins, including folic acid, nicotinic acid) are partially washed out of the plant.

To reduce the amount of pesticides, be sure to wash your greens under running water. After all, pesticides are often found on the leaves. This will also save you from the risk of infection with various helminths and toxoplasma. Enrich your spring menu with affordable leafy greens.- Svetlana Fus advises.

Previously, nutritionists explained why in the evening you need to have dinner 3-4 hours before bedtime and how refusing breakfast harms the body.

Photo from the page of Svetlana Fus in social networks