June fruits: Green plum, loquat, strawberry, cherry, apricot, peach, berry, blackberry.
Plum is a fruit rich in vitamins and minerals. It is effective in relieving constipation as it contains fiber and sorbitol. It is also rich in polyphenol antioxidants; This helps reduce inflammation. It also benefits blood sugar control, as it is a good source of fiber and is known to reduce adiponectin levels. It is also beneficial for heart health due to its potential roles in lowering blood pressure and cholesterol levels.
This fruit, also known as maltese plum or chervil, is ideal for those who are on a diet, as it has relatively low calories compared to other fruits. In addition to being low in calories, it has a fiber content that helps to stay full for a long time. Being fibrous can be a cure for those who have constipation problems. While preventing cell damage thanks to its antioxidant flavonoids, it nourishes it with its valuable content in terms of B6, manganese and potassium.
The carbohydrates of strawberries consist mainly of fiber and simple sugars. They have a low glycemic index compared to other fruits and do not cause large spikes in blood sugar levels. It is a good source of vitamin C, manganese, folate (vitamin B9) and potassium. It may reduce your risk of heart disease and cancer, and may also help regulate blood sugar.
Cherries are a powerful source of antioxidants and anti-inflammatory compounds. In this way, it slows down aging and protects against chronic diseases, including heart disease, cancer, Alzheimer’s, diabetes and obesity. It promotes healthy sleep. It is one of the few dietary sources of melatonin, a hormone that helps control your sleep-wake cycles. It can provide relief from arthritis pain and helps reduce post-exercise pain.
Although apricot is rich in fiber, it is most famous for helping to relieve constipation, but this is not the only benefit. It has all the minerals necessary for bone development such as calcium, phosphorus, manganese, iron and copper. Therefore, eating apricots can promote healthy growth and development of bones, as well as prevent various age-related bone loss conditions, including osteoporosis. Apricots are a good way to protect your heart from a wide variety of diseases such as atherosclerosis, heart attack and stroke. It contributes to good cardiovascular health as it contains high amounts of vitamin C, potassium and dietary fiber. The high amount of potassium in apricots has been associated with maintaining fluid balance in the body and ensuring the proper distribution of energy to organs and muscles. By maintaining a healthy electrolyte balance, you can have more energy, reduce cramps, and keep pumping the blood and usable energy you need throughout your body. When you consume apricots due to the presence of iron and copper, it helps the formation of hemoglobin. This is particularly helpful in the treatment of anemia.
Peaches are high in fiber, vitamins and minerals. It also contains beneficial plant compounds such as antioxidants that can help protect your body against aging and disease. Peaches contain compounds that may help reduce triglyceride and cholesterol levels, as well as risk factors for heart disease such as high blood pressure. Peach is also a good source for strengthening immunity and removing toxins from the body.
Mulberry is very high in calories and it is beneficial to keep the portions small. However, it contains high amounts of iron, vitamin C, potassium, vitamins E and K. Dark mulberries are richer in compounds such as anthocyanins, chlorogenic acid, rutin and myricetin. With this content, mulberry can help reduce cholesterol levels and prevent fatty liver. It is also known to reduce oxidative stress.
Just one cup of raw blackberries contains 30.2 milligrams of vitamin C. It is a great source for strengthening immunity, bones and connective tissue, and collagen formation. It is also rich in fiber, vitamin K and manganese. It can improve brain health and help prevent memory loss caused by aging.
Vegetables for June: Broad beans, peppers, spinach, zucchini.
Broad beans are extremely nutritious and an excellent source of soluble fiber, protein, folate, manganese, copper and many other micronutrients. It is rich in L-dopa, which your body converts into dopamine. Because Parkinson’s disease is characterized by low dopamine levels, eating broad beans can help improve these symptoms. Adequate folate intake in pregnant women supports the prevention of neural tube defects. Eating protein- and fiber-rich foods like broad beans can help you lose weight and eat fewer calories overall.
Pumpkin, which has plenty of fiber content, is famous for its role in regulating intestinal functions. But that’s not all. Pumpkin also contains elements such as potassium, phosphorus, calcium, magnesium, sodium, iron. It cleanses the body and calms the nerves. The thing to be careful about is that it should be consumed raw, juicy or steamed instead of fried so that its nutritional value is not lost. Zucchini can be grated raw and added to salads. If we look at its general characteristics, fresh green zucchini is diuretic and relieves urinary retention. It clears kidney and bladder inflammations. It relieves complaints and inflammation arising from the prostate. It gives relief and softness to the stomach and intestines. There are studies showing that it is beneficial for those with hemorrhoids. It can also contribute to lowering high blood pressure.
Spinach is a vegetable rich in insoluble fiber and nutrients, which are very important for digestion. It contains high amounts of carotenoids, vitamin C, vitamin K, folic acid, iron and calcium. Spinach has many plant compounds that can boost health, such as lutein, kaempferol, nitrates, quercetin, and zeaxanthin. It can reduce oxidative stress, boost eye health, fight cancer, and regulate blood pressure. People prone to kidney stones should avoid spinach. It is also very high in vitamin K1, which can be a problem for those taking blood thinners.
The appetizing effect of pepper is also found in charliston type peppers like other peppers. In addition to its digestive and digestive effects, it also has a beneficial effect that strengthens the stomach. It is also good against rheumatic problems. Red green pepper opens the breath with its refreshing effect. For this reason, its consumption is beneficial especially in diseases such as bronchitis and flu. It is beneficial for heart and vascular diseases, mostly for the relief of arteriosclerosis. Hot green pepper has an appetizing effect. It provides cleansing of the lungs and expulsion of sputum. It helps to relieve toothache, sore throat. It can also be consumed as a support in diseases of the digestive system, joint inflammation and arthritis.