Hello family, welcome to Xiaoer Gourmet Home Cooking, I am your Xiaoerjun, a little friend who loves life and cares about health.
Winter is coming, the cold wind is biting, I don't know if you feel it, every season, the body becomes particularly "squeamish", cold, cough at every turn, immunity plummets. This is related to the fact that our body is deficient in certain nutrients during the winter months, especially vitamin C.
Today, I will give you a science popularization, how to supplement vitamin C through food, so that we can live a healthy and energetic winter!
Nutrition theory
Let's find out what vitamin C is.
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that is essential for our body. It is not only an antioxidant, but also helps to remove free radicals in the body and protect cells from damage; It is also an important raw material for the synthesis of collagen, which is essential for maintaining the health of **, blood vessels, bones and teeth. What's more, vitamin C enhances the function of the immune system and improves the body's resistance to diseases.
So, why is our body deficient in vitamin C in winter?
First, because there are relatively few types of fresh vegetables and fruits in winter, our intake will naturally decrease;
Second, because the temperature is low in winter, the body will speed up metabolism and consume more vitamin C in order to maintain body temperature. Therefore, it is particularly important to supplement vitamin C in winter.
Traditional Chinese medicine says
In fact, as early as ancient times, Chinese medicine recognized the importance of vitamin C. It is recorded in the "Compendium of Materia Medica": "Citrus fruits, sweet and sour, cool and non-toxic. It is mainly used for chest and diaphragm congestion, vomiting and lack of food, lack of stomach yin, thirst in the mouth, lung fever, cough and excessive drinking. ”
The citrus fruits mentioned here are representatives of vitamin C. Traditional Chinese medicine believes that they can quench thirst, moisten the lungs and relieve cough, and have a good relieving effect on cough and dry mouth caused by dryness in winter.
So, which foods are "bonanzas" of vitamin C?
First and foremost are citrus fruits. Fruits such as oranges, grapefruits, and lemons are all seasonal fruits in winter, which are not only sweet and sour, but also rich in vitamin C. Eating one or two a day can meet the amount of vitamin C we need for a day.
In addition to fruits, there are also many "vitamin C masters" in vegetables. For example, green peppers, broccoli, spinach, tomatoes, etc., they are not only high in vitamin C, but also rich in a variety of other vitamins and minerals, and are the real "all-round king of nutrition"!
Recipes and recipes
Well, having said all this, everyone is most concerned about how to eat to supplement vitamin C. Xiao Erjun will recommend a few easy-to-make, delicious and nutritious vitamin C supplement recipes for you.
1.Honey lemon tea
Ingredients:1 lemon, honey to taste, warm water to taste.
Method:Slice the lemon, put it in a cup, add an appropriate amount of honey, then pour in warm water and stir well.
Tips:Lemons are a treasure trove of vitamin C, containing 50 mg of vitamin C per 100 grams of lemons. And honey can not only be flavored, but also moisturize the lungs and relieve cough. This tea is sweet and sour, making it perfect for winter drinking.
2.Scrambled eggs with tomatoes
Ingredients:2 tomatoes, 2 eggs, salt and oil.
Method:Cut the tomatoes into cubes and beat the eggs and set aside. Heat oil in a pan, pour in the egg liquid and fry until solidified, then add tomato pieces and stir-fry until soft, and finally add salt to taste.
Tips:Tomatoes are also rich in vitamin C**, and they also contain lycopene, a powerful antioxidant that is great for preventing cardiovascular disease.
3.Chicken breast with orange juice
Ingredients:200 grams of chicken breast, 100 ml of fresh orange juice, salt, pepper, starch and oil.
Method:Slice the chicken breasts and marinate them for a while with salt, pepper and starch. Heat oil in a pan, add the chicken breasts and fry until golden brown on both sides, then pour in the fresh orange juice and simmer until the soup thickens.
Tips:Oranges are a seasonal fruit of winter and are rich in vitamin C and potassium. This dish is sweet and sour and appetizing, providing both vitamin C and high-quality protein.
Ingredient selection and precautions
When choosing ingredients, you should pay attention to choosing vegetables and fruits that are fresh and free of pests and diseases. For example, lemons should be selected with smooth skin, bright color and moderate weight; Tomatoes should be round in shape, bright in color, and firm in flesh. Also pay attention to how your food is stored and cooked to minimize the loss of vitamin C.
When chopping vegetables, cut through the mess quickly and avoid soaking in water for a long time; When cooking, it is necessary to stir-fry or steam for a short time with high heat, and avoid long-term high temperature heating.
In short, it is not difficult to supplement vitamin C in winter, as long as we arrange our diet reasonably and eat more foods rich in vitamin C, we can easily improve our immunity and spend a healthy and happy winter.
Well, that's all for today's popular science, I hope everyone can gain something!