The nutritional values of vegetables and fruits consumed in season are higher. It is also more delicious and economical. Vegetables and fruits provide us with antioxidants, anti-inflammatory compounds, dietary fiber, vitamins and minerals. We recommend that a healthy individual consume 5 servings of vegetables and fruits in total per day.
Vegetables for September: Okra, kidney beans, black-eyed peas, tomatoes, mushrooms.
September fruits: Pear, blackberry, blackcurrant, damson, fig, peach.
2. Adequate Water Consumption
Water allows our bodies to function in the best possible way. Insufficient water consumption causes headaches, problems in focusing, decreased sports performance and edema. Although the water requirement varies from person to person and situation; Since the average daily water loss of an adult is 2-2.5 liters through sweating, urine, consumption in these minimum amounts is required.
3. Consumption of Foods Containing Omega-3 Fatty Acids
Omega-3 fatty acids help prevent infection. In a healthy diet, we want the omega-6/omega-3 ratio to be as close to 1 as possible.
Foods containing omega-3: Seafood, walnuts, flaxseed, flaxseed oil, purslane.
4. Adequate Consumption of Each Food Group
Our body needs about 50 nutrients every day. In order to get these nutrients, it is important to have a varied and balanced diet as much as possible. Let's choose the foods on our plate according to the "four leaf clover" principle that we often talk about as dietitians.
5. Consumption of Oilseeds