Spring diet - eat tasty and colorful

The spring diet is a real bomb made up of young vegetables rich in vitamins and antioxidants. Meals in the spring diet are based on fresh greens, sprouts, lettuce, radishes, dill, chives and botany. There will also be room for aromatic and easily digestible herbs: basil, thyme, rosemary or bay leaf. Such a combination allows you to cleanse the body of toxins accumulated after winter, improve the functioning of the liver and gallbladder, improve metabolism, as well as compensate for the deficiency of vitamins and minerals, such as: calcium, potassium or magnesium. In turn, a spring diet varied with legumes will be a source of protein, but also of complex carbohydrates, fiber, B vitamins and minerals.

What else should appear in the spring diet? Vegetable and fruit juices, which are a great alternative to light meals for less hunger. It is worth adding parsley to liquid smoothies, which is a real treasure trove of vitamin C. According to the National Center for Nutrition Education
“Parsley — contains more than three times so vitamin C than lemon! It is also a rich source of beta-carotene (provitamin A), folates, potassium and iron. We should use it in large quantities precisely in the spring period to make up for the deficiencies of vitamin C, which is responsible for immunity and helps our body fight infections. ” *

Another advantage of the spring diet is the reduction of red meat and consequently — a lower risk of cancer diseases. The International Agency for Research on Cancer (IARC) has published research on the link between meat consumption and cancer. “Studies have shown that frequent consumption of pork, beef and other types of red meat can cause the development of cancers. Red meat has remained passed to the groupin which they are possibly carcinogenic factors for humans. Processed meat (e.g. sausages, sausages, cold cuts) have been shown to be even more potent carcinogens and have been classified to a group of agents for which there is convincing evidence that they are carcinogenic to humans. **

MIND diet — when you want to boost your brain

Do you want to help your brain work and sharpen your concentration to the limit? Bet on the trendiest diet of 2022 — the MIND diet! In this case, this fashion is not unfounded.

The MIND diet combines elements of two other nutritional principles widely recognized as one of the healthiest in the world — the Mediterranean diet and the DASH diet. Studies have shown that such a nutrition model helps reduce the risk of Alzheimer's disease and dementia by maintaining efficient blood flow and reducing harmful inflammation.

What is the MIND diet based on? When following the MIND diet, you should consume leafy green vegetables, whole grains, fish, poultry and olive oil at least six times a week. Green leafy vegetables are a source of folic acid, vitamin E, carotenoids and flavonoids. Fish, on the other hand, contain omega-3 fatty acids that help fight harmful inflammation in the body, including those present in the brain. In addition, omega-3 fatty acids show antioxidant activity, which helps protect the body's cells from damage. When the cells present in the brain are damaged, the triggered condition can lead to changes that are precursors of Alzheimer's disease and dementia.

Research has shown that “people who strictly adhere to dietary guidelines had a 53% lower risk of developing Alzheimer's disease, while those who followed the recommendations less restrictively had a 35% lower risk. It was also reported that people who strictly followed the MIND diet experienced slower cognitive decline” ***.

Anti-Inflammatory Diet — Keep Looking Young for Years

Do you struggle with chronic stress and autoimmune diseases, plus you want to have more energy and delay the aging process? With an anti-inflammatory diet, this is much easier than you might think.

Incorrect lifestyle, lack of sleep, chronic stress, chronic mental tension, untreated diseases - all these factors lead to the formation of inflammation in the body. However, the correct diet is able to combat their consequences. According to Dr. Hanna Stolińska, clinical nutritionist — “inflammation causes the formation of diseases of all kinds and accelerated aging of the body. It is the cause of many problems in the body (atherosclerosis, circulatory diseases, allergies, autoimmune diseases, insulin resistance). Little is said about this, but this is the main goal of the anti-inflammatory diet: to slow down the aging process and the development of diseases” ****.

The anti-inflammatory diet is rich in fruits and vegetables, in particular dark green leafy vegetables (kale and spinach), legumes (beans, chickpeas, soybeans, lentils and their preparations), olive oil, fatty sea fish, whole grain cereals (rich in selenium and zinc) and vegetable oils. According to clinical nutrition specialist Maria Brzegowa, “an anti-inflammatory diet is especially worth considering in the case of patients with rheumatoid arthritis, Hashimoto's disease, endometriosis, psoriasis or massive obesity” . *****

Want to try the Spring, Anti-Inflammatory or MIND Diet? With the MultiLife Program you have access to Diet Wizard, in which you will find menus arranged by the best nutritionists!

_{* https://ncez.pzh.gov.pl/abc-zywienia/wiosenne-porzadki-na-talerzu/
** https://ncez.pzh.gov.pl/abc-zywienia/wiosenne-porzadki-na-talerzu/
*** https://zdrowie.interia.pl/diety/news-dieta-mind-dieta-wspierajaca-prace-mozgu,nId,5746572#utm_source=paste&utm_medium=paste&utm_campaign=firefox
**** https://zwierciadlo.pl/zdrowie/524006,1,dieta-przeciwzapalna.read
***** https://www.doz.pl/czytelnia/a15417-Dieta_przeciwzapalna__zasady_dla_kogo_lista_produktow_przeciwzapalnych_przepisy_i_jadlospis}