Health: the 7 best summer foods

Health: the 7 best summer foods

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Health: The top 7 foods for this summer
When it comes to the best foods for this summer, it is not so easy to commit yourself. We can rank more or less well-known SuperFoods and we can present suitable domestic alternatives. We can also introduce you to foods that fit perfectly into the summer and which, although we offer them in excellent quality and, above all, freshly offered them, are often underestimated. We chose this option.

They are at home in small and allotment gardens and are also grown by many fruit growers. This guarantees freshness. Whether we choose the sweet-aromatic red and white berries or the tart and tart black berries is a matter of taste. The possible uses are therefore also varied: currants are eaten straight, processed into jelly, fruit juices, ice cream and sorbets, are popular ingredients for muesli and smoothies, belong to good red groats and are a popular cake topping. However, their health value is undisputed, because from a health point of view the black currant is the healthiest soft fruit. At 177 mg per 100 g, its vitamin C content is many times higher than that of goji berries. In addition to their richness in vitamins, currants are characterized by their high fiber content, are rich in potassium, calcium and iron contain important trace elements such as. B. fluorine, zinc, copper and manganese.

It too is one of those vegetables that grow in every vegetable garden. Kohlrabi is also a typical German vegetable. Since kohlrabi is grown under glass in the colder season, we can always buy the tubers with the long-stemmed leaves fresh from the harvest. In summer, of course, we prefer outdoor goods. It tastes a bit stronger and more spicy. Kohlrabi is characterized by a high content of potassium, calcium, zinc and manganese as well as niacin and vitamin C. The delicious tubers are versatile in the kitchen. Kohlrabi is particularly popular as a raw food or soup, less often it is used as a component of vegetable pans and casseroles. The leaves, especially the tender heart leaves, should definitely be consumed - they are particularly rich in carotene. Sliced ​​into finger-thick slices, kohlrabi also tastes good from the grill.

An important feature of summer is the increasing consumption of lettuce. Since the endive does not bloom as quickly as other lettuce plants, it is preferred in many vegetable gardens. A distinction is made between the smooth endive - Escariol - and the frizzy, also called frisée. The Escariol forms broad, serrated, deep green leaves, while the frisée is finely feathered with leaves that are lighter throughout. In both varieties, the leaves are "bleached" by binding them together, making them yellowish-white towards the stalk. Inulin is responsible for the slightly bitter taste of the endive, a digestive bitter substance with a bile and diuretic effect. Due to the slight bitter note, endive goes well with mixed summer salads, for example with boiled eggs, cheese, ham, walnuts, apples, oranges or fried bacon. The high content of potassium, calcium, iron, zinc and manganese as well as vitamin E and folic acid and the phytochemical lutein are to be emphasized in the healthy salad.

It is created when cream or cream is churned. Buttermilk therefore contains all the nutrients in milk - protein, vitamins and minerals. Their high calcium content ensures strong bones and teeth. An adult's daily requirement of vitamin B2 is covered by half a liter of buttermilk to over 50%, that of B12 to a good third and that of pantothenic acid to just under a quarter. Buttermilk contains little fat (maximum 1%) and therefore only 35 kcal per 100 g. It owes its mildly sour taste to the added lactic acid bacteria, which convert part of the milk sugar into lactic acid. Lactic acid has a positive effect on digestion and metabolism and improves the absorption of calcium. The lactic acid bacteria themselves promote our gut health. In summer, buttermilk is an ideal thirst-quencher and, on top of that, a proven beauty product.

It is perfect for summer because it is not as heavy in the stomach as most grain breads. It goes perfectly with summer dishes such as salads, grilled foods, small snacks, ratatouille and fish soup as well as with gazpacho. For many dishes, baguette can replace the side dish that would otherwise consist of potatoes, rice or pasta. Made from light wheat flour, its health value is mostly underestimated. Baguette contains the valuable minerals potassium, calcium, magnesium and iron, the trace elements zinc, copper and manganese, important vitamins of the B group, pantothenic acid and biotin. At 3%, the digestive fiber content is also quite high and even exceeds that of most vegetables. If you want to top the health value, you should go for whole grain baguettes.

Brown trout
There are three types of trout, the sea or salmon trout, the lake trout and the brown trout. The fish come mostly from breeding. According to the LfL (Bavarian State Research Center for Agriculture), there are over 2000 trout pond farms in Bavaria alone. The best trout season is from May to July, when the meat tastes the tenderest. In the trade you usually get the rainbow trout naturalized from America, you can recognize them by the reddish stripe along the side line. In terms of taste, it does not come close to the smaller brown trout, so it is worth going to the next trout pond to buy freshly caught or smoked trout. The trout meat is light, tender and fine in taste, especially that of young animals up to 250 g. It contains high-quality protein, valuable vitamins (niacin, biotin, pantothenic acid and B vitamins, the minerals potassium and magnesium, copper and a lot of selenium. Since trout meat contains little fat, it hardly affects the calorie account. Trout are usually fried in butter, steamed or steamed.

Mineral water
Zero calories and still rich in minerals and trace elements. That only offers us mineral water. That's why it's one of our top 7 this summer. It is best to use low-sodium mineral water with a high calcium and magnesium content. Recommended mineral waters should contain a magnesium content of over 100 mg, a calcium content of over 200 mg and sodium values ​​of less than 500 mg per liter.

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