Preparing for Vitamin Reserves in August: Dietary Guidelines by Rospotrebnadzor
August is a month filled with an abundance of fresh, flavourful produce that can help you stock up on essential vitamins and minerals for the upcoming fall. From juicy fruits like watermelons, peaches, and plums, to vibrant vegetables such as spinach, beets, and summer squash, this season offers a variety of options to keep your body healthy and nourished.
Vegetables
Spinach, a nutrient powerhouse, is high in vitamins A, C, folate, and antioxidants, supporting skin and digestive health. Swiss chard, another leafy green, is nutrient-dense and rich in vitamins and minerals. Beets, with their rich folate, fiber, and antioxidant content, are a great addition to your summer meals.
Cauliflower, a cruciferous vegetable, is rich in vitamin C and folate, making it a great choice for boosting your immune system. Summer squash, such as zucchini, is hydrating and nutrient-rich, perfect for beating the summer heat. Bok choy, celery, leeks, potatoes, asparagus, broccoli, mushrooms, hot peppers, cucumber, green beans, and various herbs like basil, watercress, dandelion salad, cilantro, mint, arugula, oregano, parsley, rosemary, thyme, dill, and sorrel are also in season and offer a wide range of nutritional benefits.
Fruits
Watermelons, peaches, plums, apricots, grapes, apples, pears, melons, and figs are just a few of the fruits that are ripe and ready for consumption in August. Watermelons are very hydrating and rich in vitamins A and C, antioxidants, making them a great choice for staying hydrated during the summer months. Peaches and plums contain vitamins C, K, and antioxidants, supporting heart and inflammation health.
Apples, while more commonly associated with autumn, are also in season in late summer and provide fiber, vitamin C, and antioxidants. Blackberries are rich in antioxidants and vitamin C, making them a hydrating choice for the summer. Nectarines, apricots, figs, pears, and even pomegranates become available towards the end of summer and are all packed with essential nutrients.
Herbs
Herbs such as mint, basil, cilantro, and parsley are not only great for adding flavour to your meals, but they also offer various health benefits. Mint, for example, is hydrating and soothing, making it perfect for summer freshness and digestive support.
Eating In Season
Eating these foods in season provides the best flavour and nutrient quality while supporting digestion, immunity, and overall wellness as your body prepares for the changes of fall. Many of these vegetables, like spinach, asparagus, broccoli, and beets, are especially rich in folate, key for cell health and energy metabolism.
Including a variety of colourful fruits and vegetables ensures a wide range of antioxidants and vitamins that promote healthy skin, reduce inflammation, and aid natural immune defenses before fall.
The Russian consumer protection agency advises consuming 400 grams of vegetables and fruits daily for optimal health. To stay updated with the latest news, consider subscribing to the Telegram channel "Live Kuban".
- Eating spinach, a nutrient-dense leafy green, can help support skin and digestive health, as it is high in vitamins A, C, folate, and antioxidants.
- Including herbs like basil, cilantro, and parsley in your meals not only adds flavor, but also offers various health benefits; for instance, mint provides hydration and supports summer freshness and digestion.
