Which fruits and vegetables are in season and healthy in spring?

March is the month of spring again. The grass is green again. The beautiful spring scenery can be seen everywhere, and the scene is full of vitality. As the saying goes: A year's plan begins in spring. This sentence is also suitable for spring diet. Which seasonal fruits and vegetables are the most nutritious and can lay a good foundation for a year's health?

Green leafy vegetables: Artemisia selengensis and Chrysanthemum chrysanthemum are the freshest

Artemisia selengensis: cool and dry

"The ground is covered with mugwort and the reed shoots are short, it is the time when pufferfish are about to come up", the mugwort in Su Shi's poem is also called reed wormwood, and now is a good time to eat reed wormwood. There are three kinds of reed wormwood: white, green and red, and the most common one is green reed wormwood. Each reed wormwood is like a flexible willow branch, with small protrusions on the thin and long stems.

100 grams of Artemisia selengensis contains 4.2 grams of protein and 0.24 grams of fat, respectively. It is a high-protein, low-fat vegetable. At the same time, because Artemisia selengensis contains a kind of aromatic oil, it has a unique flavor and can strengthen the spleen and stomach, resolve phlegm and heat, and aid digestion. Aquatic Artemisia selengensis is cool in nature and sweet in taste. It can calm liver fire and is most suitable for nourishing and protecting the liver in spring. The refreshing taste can also prevent sore throat and relieve constipation caused by dryness and heat. In addition, Artemisia selengensis has a relatively high content of total flavonoids, which has a certain therapeutic effect on lowering blood pressure, lowering blood lipids, and preventing cardiovascular diseases. It is a very good health vegetable.

When eating artemisia selengensis, you should eat the stems instead of the leaves. When picking vegetables, keep the tender stems on the upper part and stir-fry them with dried tofu, using only a little oil and a little salt to mix the natural fragrance of the two. This is the famous fried artemisia selengensis with dried tofu. It can also be fried with bacon and some chives to highlight the fragrance of artemisia selengensis.

When buying artemisia, you need to choose the ones with fresh green stems. Before frying, it is best to soak it in clean water for a while, which can increase its freshness. When cooking, stir-fry it quickly over high heat. After it comes out of the pan, the tender stems are fresh green and upright, and it also has a fresh spring scent. In addition, artemisia is hard in texture, so people with poor spleen and stomach should eat less.

Chrysanthemum: Strengthens the spleen and stimulates appetite

Chrysanthemum chrysanthemum used to be a delicacy in the palace, so it was called the emperor's dish. Dr. Wu Jinghuan from the Nutrition and Food Safety Institute of the Chinese Center for Disease Control and Prevention said that chrysanthemum chrysanthemum is rich in nutrients, especially carotene, which contains 1.5 mg per 100 grams, 2 to 3 times higher than vegetables such as tomatoes and pumpkins, and is very good for protecting eyesight. When cooking, stir-frying it with meat and eggs can increase the utilization rate of vitamin A.

The fragrant smell of chrysanthemum is due to the volatile essential oil it contains, which can stimulate appetite. Now that the temperature has warmed up, many people have a poor appetite, and eating some chrysanthemum can help stimulate the appetite and strengthen the spleen. Sun Simiao's "Qianjin·Food Therapy" records that chrysanthemum can "calm the mind, nourish the spleen and stomach, eliminate phlegm and fluid, and benefit the intestines and stomach." However, the aromatic essential oil in chrysanthemum is easy to evaporate when heated, so it can be boiled in a slow fire, or blanched lightly and then served cold.

In addition, chrysanthemum also contains high potassium, sodium and other mineral salts, which can regulate water metabolism in the body, promote urination and eliminate edema. Due to the high sodium content, less salt should be added when cooking.

Soy products: beans and peas can prevent cancer

Broad beans: nourish the brain, supplement calcium, reduce fat and prevent cancer

Broad beans contain a lot of protein, second only to soybeans among the beans we eat daily, and they have a relatively complete range of amino acids, especially rich in lysine. Broad beans also contain important components such as calcium, zinc, manganese, and phospholipids that regulate the brain and nerve tissue, and have a brain-boosting effect that enhances memory. The calcium in broad beans is beneficial to the absorption and calcification of calcium by bones, and can promote the growth and development of human bones.

The vitamin C in broad beans can delay arteriosclerosis, and the dietary fiber in broad bean skins can lower cholesterol and promote intestinal peristalsis. Modern people also believe that broad beans are one of the anti-cancer foods and are effective in preventing colon cancer.

Peas: Cook with foods high in calcium

Fresh peas are not only rich in protein, but also of good quality. They contain various essential amino acids for the human body. Regular consumption is beneficial to the growth and development of children. Fresh peas are rich in crude fiber, which has the effects of clearing the intestines, lowering cholesterol and preventing cancer.

The calcium and phosphorus content of peas is relatively low among legumes, so when cooking, you should choose high-calcium side dishes, such as soy products, Chinese cabbage, rapeseed, etc., which are not only delicious but also rich in nutrition. Although eating peas has many benefits, eating too much can cause bloating, so it is not advisable to eat more than 50 grams each time.

Root vegetables: Asparagus and spring bamboo shoots are delicious

Asparagus: Prevent colds

The slender green poles look like both reed sprouts and bamboo shoots, so people call it asparagus. In fact, its full name is Asparagus reedii, and in some places it is also called dragon beard vegetable.

Asparagus stems are rich in vitamins and minerals, especially vitamin C, which has a content of 45 mg/100g, which is higher than oranges and tangerines. Eating it regularly can enhance the body's immunity, prevent colds, and relieve swollen and bleeding gums. Asparagus has a low sugar content and contains substances that can help regulate blood sugar, so it is suitable for diabetic patients. In addition, substances such as potassium and saponins can regulate blood lipids and blood pressure.

Spring bamboo shoots: Relieve dry constipation

Spring bamboo shoots are known as the "king of vegetables" in spring. There is a saying that "everyone who tastes fresh food will mention spring bamboo shoots". Spring bamboo shoots are rich in plant protein, vitamins and various trace elements. Spring bamboo shoots are also rich in cellulose, which can promote gastrointestinal motility and help digestion.

Now is the season for spring bamboo shoots. The brown bamboo shoots in the market still smell like soil. Spring bamboo shoots contain plenty of water, and their protein content (2.4g/100g) is also among the best among vegetables. They are a high-protein, low-fat food. In addition, spring bamboo shoots are rich in insoluble dietary fiber, and eating them regularly can prevent constipation.

Spring bamboo shoots have no special taste and are a versatile dish. When paired with meat dishes, they can absorb the aroma of meat and absorb fat to make meat dishes less greasy. Cold spring bamboo shoots are a nutritious and healthy side dish. The white spring bamboo shoots are particularly refreshing to eat.

Fruits: Six fruits are the most nutritious in spring

Pineapple: Good for digestion and digestion

Pineapple is a seasonal fruit with bright color and crisp and sweet taste, which is very popular among people. The "bromelain" in pineapple can break down protein, promote digestion, eliminate edema and inflammation, and promote blood circulation. After eating some greasy food, eating some pineapple can also prevent fat deposition. Pineapple is beneficial to patients with nephritis and hypertension. It can also help to strengthen the stomach and digestion, nourish the spleen and stop diarrhea, etc. It is an excellent tonic in spring.

Pear: soothes the throat and promotes salivation

Pear is the first choice of spring fruit. It contains malic acid, citric acid, glucose, fructose, calcium, phosphorus, iron and multiple vitamins. Pear has the functions of moistening the throat, moistening the lungs and relieving cough, nourishing the stomach and intestines, etc. It is most suitable for patients with fever and internal heat in spring. It is especially suitable for relieving lung heat cough, wind heat in children, dry throat and sore throat, dry stool and other symptoms.

Strawberry: nourishing blood and replenishing qi

Nutritionists praise strawberries as the "first fruit of spring". They have the effects of nourishing blood, replenishing qi, strengthening the spleen and moistening the lungs, and are suitable for people of all ages. Especially for those with weak constitutions, strawberries are one of the most nourishing fruits. Strawberries are rich in vitamin C, which helps digestion. They can also strengthen gums, freshen breath, and moisturize the throat.

In addition, the iron, glucose, fructose, malic acid, citric acid, etc. contained in strawberries can effectively assist in the treatment of diseases that are common in spring, such as sore throat, lung heat cough, and boils.

Cherries: Beauty and skin care

Cherries are particularly high in iron content, ranking first among all kinds of fruits. Regular consumption of cherries can supplement the body's need for iron and promote hemoglobin regeneration. It can prevent and treat iron deficiency anemia, strengthen the body, and improve brain function. Cherries are rich in nutrients and have the effects of regulating the middle qi, strengthening the spleen and stomach, and removing rheumatism. They can "make people's faces look good and their temperaments beautiful". They are beneficial for loss of appetite, indigestion, rheumatism, and body pain.

Star fruit: clears dryness and moistens the intestines

The abundant juice and fiber in carambolas can quench thirst, quickly replenish the body's water, and excrete the body's accumulated heat or alcohol poison with urine, which is beneficial for clearing dryness and moistening the intestines, and eliminating fatigue. Carambolas can also reduce the body's absorption of fat, reduce blood lipids and cholesterol, prevent cardiovascular diseases such as hypertension and arteriosclerosis, and protect the liver and lower blood sugar. It is an excellent health food in spring. Carambolas are cold in nature and are suitable for people with cardiovascular diseases or obesity.

Cherry tomatoes: soften blood vessels

Cherry tomatoes are a must for spring health. Cherry tomatoes, also known as cherry tomatoes, are both vegetables and fruits. They are sweet and juicy, rich in protein, vitamins, pectin, sugar and other nutrients. The vitamin content is 1.7 times that of ordinary tomatoes, even higher than that of apples.

Eating cherry tomatoes regularly can soften blood vessels and regulate blood pressure levels, which can help prevent cardiovascular disease and protect cardiovascular health.