In the spring, the lack of vitamins is felt especially sharply: the whole “chronicle” is aggravated, flus and colds begin again. To maintain health, choose foods that retain nutrients for a long time or have ripened recently, in winter. Pay attention to the main " net 1. Citruses Oranges, tangerines, lemons, grapefruits, pomelo - choose what you and your family like best. All of them have a lot of vitamin C, which will successfully fight against spring exhaustion, fatigue, drowsiness and illness..

Daily rate - 4 tangerines, or 1 orange, or 1 grapefruit, or 0.5 pomelo.

Nuts There is a lot of magnesium in nuts, which fights stress, protects the heart and blood vessels, bone tissue. In addition, nuts contain unsaturated fatty acids necessary for the health of the cardiovascular system, and vitamin E, a natural antioxidant..

Nuts are not only very healthy, but also very high in calories.. Therefore, their daily norm is no more than 30-40 grams..

Mushrooms They are rich in B vitamins, phosphorus and potassium, and also contain riboflavin (improves the condition of hair, nails and skin, necessary for the formation of red blood cells) and niacin (lowers cholesterol, improves blood circulation). You can eat mushrooms in any form - cheese (for example, champignons), fried, baked, stewed. Both fresh and dried mushrooms are useful.

Attention! It is not recommended to give mushrooms to children under 7 years old.. Because this food is too heavy for the child's gastrointestinal tract.

Legumes are an excellent source of B vitamins, folic acid and minerals (potassium, magnesium, phosphorus, iron).

If you are fasting or simply refused food of animal origin, be sure to include legumes in your menu to make up for the deficiency of protein, iron and vitamins..

Daily rate - 80-100 grams in finished form.

Pumpkin seeds are just a storehouse of tryptophan - an amino acid necessary for the production of the " That's why pumpkin seeds are the champion of mood-boosting foods.. These seeds also contain vitamins C, E, K, beta-carotene and B vitamins, they have a lot of potassium, magnesium, phosphorus, iron, copper and selenium..

Daily rate - 30-40 grams.

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