With these vitamins: Say goodbye to repeated disease and exhaustion

There are many vitamins and minerals of great importance to the body.However.Most of them are concentrated in vegetables, fruits, meat, eggs, and fish.

Most of these vitamins and minerals are found in vegetables and fruits, and the quantities prescribed from them must be obtained on a daily basis to enjoy good health, many are vitamins and minerals that improve human health..But nutritionists have identified nine of the very important essential elements for health and should be taken on a daily basis in sufficient quantities.

Nutrition experts assert that "vitamins play an important role in our bodies", as the body needs vitamins to break and digest large nutrients such as carbohydrates, fats and protein and to support the functions of the body, and according to experts, about half of adults take a kind of vitamin or mineral supplements, and that some people take nutritional supplementsWhen they know that they suffer from a lack of a specific diet, and others take these supplements as an antioxidant source, or because they know that they do not eat fruits and vegetables, which makes them suffer from a lack of these vitamins.

What is the most important vitamins and minerals that must be eaten on a daily basis?What are the health benefits that can be expected if eaten in sufficient quantities?

Vitamin A, also known as retinol, is a fat -soluble vitamin.According to the experts, the recommended daily dose is 700 micrograms per day for women, and 900 micrograms per day for men. Vitamin A is found in many dairy products, fruits, yellow or orange vegetables..Fruits such as melons, watermelon, mango and apricot, for example, are a good source of this vitamin.

The health benefits of leryneol include help in fighting infections, maintaining a good vision, promoting heart, lung and kidneys, and enhancing skin health by linking free radicals, strengthening bones and teeth.

Vitamin B, there are eight chemical compounds that make up the final compound of vitamin B.The recommended daily dose varies according to the type of chemical compound.But in general, this vitamin is found in leafy vegetables with dark green, animal proteins and whole grains.

Nutritionists explain that most B vitamins are used to convert food into energy, which means that they are very necessary for cell growth, development and formation, among other things.

There are many health benefits of B vitamins, including maintaining brain and memory functions, maintaining the safety of metabolism of carbohydrates, proteins and fats, lowering the level of harmful cholesterol LDL and raising the percentage of good HDL cholesterol, low risk of heart disease, reducing the risk of stroke, as it is necessary to produce cellsNatural blood and maintenance of the basic nervous system functions.

Vitamin D, it is an important vitamin soluble in fat that is activated by UV rays.However, there are only a few foods that contain it in large quantities, including fatty fish such as salmon, herring and mackerel.It is also in small quantities in the liver, egg yolks, and some types of eating fungi.

The recommended daily dose for adults is 15 micrograms, according to experts.But the elderly over the age of 70 must consume about 20 micrograms per day.And that vitamin D deficiency is widespread.A test can be taken to measure its level in the doctor's clinic.In some cases, nutritional supplements may be useful to prevent low levels of vitamin in the body, and the most important functions of vitamin D: support immune cell function, maintenance of the nervous system, enhance bone health, and regulate calcium and phosphorous levels in the blood..

Vitamin E, it is an important vitamin for member jobs.Batton recommends taking 15 milligrams per day of it, and nutritionists say that vitamin is found in various sources that include vegetable oils, avocado, spinach, seeds, nuts and whole grains..And that "vitamin E) is an antioxidant and enhances the immune system, and also helps to expand blood vessels and prevent blood clots.

Among its most important and sectarianism: protecting cells from toxins, maintaining muscle efficiency, reducing the risk of cancer, reducing the risk of heart disease, and reducing the risk of Alzheimer's disease.

Vitamin K, this vitamin is very important for blood clotting.She said that the recommended daily dose is 120 micrograms for men and 90 micrograms for women.Nutritionists say that leafy vegetables are especially rich in vitamin K..With this vitamin's association with calcium, it plays an important role in preserving bone health, and one of the most important health benefits of vitamin K: support for rapid healing of wounds, strong preservation of bones, and reducing the risk of heart disease.

Calcium, is an essential ingredient for healthy bone growth.The recommended daily dose is 1000 milligrams for women and men.For women who are 51 years old or older and for men 70 and above, the daily needs increase to 1,200 milligrams per day.

Most dairy products, such as milk, cheese and yogurt, are good sources of calcium.Batton also recommends eating spinach and soybeans as calcium sources.According to nutritionists, the expected benefits of obtaining a sufficient amount of calcium are: improving muscle function, improving blood pressure, maintaining bone and teeth, supporting hormone secretion, and reducing the risk of osteoporosis.

Iron, the iron element contributes to the transmission of oxygen in the blood.Iron deficiency can lead to weakening of the immune system and a feeling of fatigue.Men and women should consume between 8 and 18 milligrams of iron per day, according to experts.

Iron is found in red meat, dark green leaves and legumes, among other sources.Nutrition experts warn that vegetarians are at risk of iron deficiency, including health benefits to eat enough iron, according to the nutritionist, the following: Improving the functions of the immune system, a better energy balance, support for brain function, improvement of concentration, improving oxygen in the blood..

Zinc, it is an element required in small quantities.The recommended daily dose is 11 milligrams for men and 8 milligrams for women, according to experts that red meat, poultry, beans, nuts and whole grains are good sources of zinc, including expected benefits from obtaining a sufficient dose of zinc: Reducing the risk of cancer, supporting the immune system, and supportingMemory, and reduce the symptoms of colds.

Goodbye to fatigue

If you feel exhausted and extreme fatigue at most of the time or repeatedly get sick, you are more likely that you suffer from a lack of some vitamins, especially vitamin D, so do not hesitate to go to the doctor for the necessary examinations procedures.

Vitamin D, also known as sunlight vitamin, plays an important role in various functions in the body, from maintaining bone health to organizing other nutrients, and vitamin is necessary for your health and your immune system.

Vitamin D is also shortened by the body and neglecting its treatment, it is one of the main causes of some health complications, including the large number of osteoporosis, in addition to heart attacks and depression, and according to experts, disease or infection often can refer toVitamin D deficiency".

Experts recommend looking at the vitamin D supplement, as the body needs 10 micrograms of vitamin daily.But of course it depends on the place where you live and the degree of exposure to the sun, and you should also consult a doctor with regard to nutritional supplements. Vitamin D can be obtained from some foods such as: oily fish (salmon and sardines), red meat, liver, egg yolk.

Signs and symptoms of vitamin A deficiency

We usually connect vitamin A to carrots and vision strength, but this vitamin is very important for the rest of the body's organs and functions.What are the most prominent signs and symptoms of this vital element?Where do we find it?

Vitamin A is not a single substance, but rather a complete set of what is called feetinoids.These retinoids are fat -soluble and perform many vital tasks in the human body, which is why the deficiency of this vitamin can lead to dangerous consequences, as stated in the VITAL website on health affairs and fitness..

Night blindness, vitamin A is an important element in the visual dye in the retina.Its shortage leads to the deterioration of vision in dusk and darkness.This is a warning sign of this deficiency of this vitamin or beta-carotene, which turns to vitamin A in the body.

Dry skin, as in the case of the eyes, other tissues can dry out if we do not eat enough beta-carotene or if we suffer from vitamin A deficiency due to a disease such as cirrhosis, digestive disorders or chronic diarrhea.This can affect the skin.Hence, dry skin is an important warning signal that requires examining blood and liver values.

The ability to the disease, vitamin A also plays an important role in our immune system in the form of the so -called retinoic acid, as it regulates the function of T cells that recognize exotic bodies and bi -cells that produce our antibodies..Moreover, vitamin A is important for mucous membranes and thus helps to protect against infections.Therefore, if you get sick easily, this may be a sign of vitamin A deficiency, for smokers, taking vitamin A supplements increased the risk of lung cancer according to studies, and for this reason nutritional supplements should only be taken under the supervision and medical guidance!

Lack of fertility, vitamin A deficiency can actually affect sperm production in men as vitamin is necessary for the function of the gonads, a pregnant woman must take nutritional supplements that contain vitamin A only under medical supervision, because high doses canTo endanger the fetus

Fatigue and lack of appetite, these symptoms can occur with many cases of nutrient deficiency, which is why fatigue or loss of appetite alone does not allow the diagnosis of vitamin A deficiency.So it is extremely important to consult your doctor in the case of chronic fatigue, despite getting enough sleep.These symptoms can also indicate omega -3 deficiency or vitamin B12.

Where is vitamin A?In addition to carrots containing vitamin A vitamin A or beta-carotene: sweet potatoes, pumpkin, tomatoes, green beans, broccoli, spinach, eggs, liver, lettuce.

Amazing benefits for vitamin B12 on health and psychological state

Vitamin B12 plays an essential role in the health of the body at different levels, especially on mental health, and its shortage leads to serious problems.Where is the importance of this vitamin and what is its healthy role that affects daily life?

Vitamin B12 is one of the most important vitamins necessary for daily health, as it plays an important role in the formation of red blood cells, and maintaining the health of neurons in the body, DNA and the formation of red blood cells.As a result, when the levels of this essential vitamin in your body are reduced, you will clearly notice the symptoms that indicate this.

B12..Why is this vitamin be reduced?Nutritionists explain the importance and benefits of vitamin B12 and the signs that the body sends when it does not get enough of it, and the most important of these benefits: Mood modification and mental health: Vitamin B12 is essential for a wide range of body vital functions, and the dietitian Samantha Caste asserts the importance of vitaminB1.However, Cassiti stresses the importance of seeing a doctor before trying any household treatments.According to what was published by the American website (Will+ Good).

Supports healthy fetus's growth: For a pregnant woman or who (trying to get pregnant), she particularly needs to monitor levels of 12.As the rapid growth of the fetus and its development during pregnancy increases the needs of vitamin B12 significantly."

It helps in bone growth and prevent osteoporosis: It may support the maintenance of a sufficient amount of foods rich in vitamin B 12 healthy bones.Several studies have found a link between low vitamin B12 levels and osteoporosis, especially for women.

According to NHS, the British National Health Services Authority, adults between the ages of 19 to 64 years need about 1.5 micrograms per day of vitamin B12.

Symptoms of vitamin B12 deficiency, when you don't get enough vitamin B12, your body will definitely teach you.According to experts, the most common side effects of low vitamin B12 intake are anemia that may result in symptoms such as fatigue, pallor of skin, numbness and tingling in hands and feet, weight loss, and dementia..According to what was published by the Daily Express website.

Red meat is the most important food sources rich in vitamin B12, in addition to seafood, poultry, eggs and yogurt.For vegetarians, beans, spinach, and subsidized breakfast pills are considered an excellent plant sources of vitamin B12.

How to resist signs of age with vitamin C?

Many people are keen to eat vitamin C, whether by eating the foods it contains or through nutritional supplements.But scientists also warn of its multiple benefits that can be achieved by the external use of this vitamin on the skin.

In addition to its ability to strengthen the immune system and prevent colds and protect the body cells from oxidation, experts alert to the additional role that vitamin C can play in resisting signs of aging on the skin, and the multiplicity of the German version of the "Bazar" site the benefits that canCheck for the skin by using preparations that contain vitamin C for external use of the skin.

The preparations that contain this vitamin can "effectively resist natural progress and renew their youth clearly", according to the site specialized in fashion and beauty news, where vitamin C is entered into the process of secreting collagen protein and stimulates the regeneration of skin cells and contributes to protecting them from oxidation factors.

How to get rid of facial wrinkles?Vitamin C also has the ability to regulate the process of producing melanin dye, which is granted to skin, hair and eyes in color, and mitigating its effect.It can also resist the contrast that occurs in the skin color, which occurs for multiple reasons such as stains or damage after exposure to sunlight.

Thanks to the properties of this calming vitamin and resistance to inflammation, it can also alleviate the appearance of sharp pimples, clean pores and reduce skin pollution, and the site indicates the availability of a large group of products resistant to signs of aging using vitamin C in the markets, but "the more vitamin concentration in the preparation increasesIts effectiveness increased.The German site is classified as the serum or the liquid product that ranges between the concentration of vitamin C between 15 and 20 percent as a "particularly effective" product, and to achieve the greatest benefit from these products, the site emphasizes the need for regular use of it properly by adding only a few drops on clean skinGently massage.

Foods contain vitamin C more than oranges!

Vitamin C is one of the most important vitamins that contribute to combating many diseases such as some types of cancer, heart disease, and others.It is not limited to obtaining vitamin C from oranges, but it is found in large quantities in many foods.what is it?

There is no doubt that you resort to orange when you feel a health problem or get cold, because it contains vitamin C because of its ability to enhance immunity, which is one of the most prominent vitamins you need in your diet..

Vitamin C is vitamin soluble and antioxidant..

However, this wonderful vitamin is not only found in oranges, but it is also found in a variety of foods, including red and green peppers, acidic fruits, kiwi, broccoli and tomatoes.According to what was published by the American (Health Line) website.

Many seek to take the recommended daily amount (RDA) for vitamin C, as adult women need 75 milligrams of vitamin C daily, at which adult men need 90 milligrams, according to the National Institutes of Health (NIH).

Although eating orange makes you closer to the recommended amount (RDA), each medium -sized orange contains about 70 milligrams of vitamin C, but some foods contain a larger amount such as:

Kiwi: One medium pill of kiwi contains 71 mg of vitamin C, that is, it meets about 79 percent of the recommended amount.Although the amount of vitamin C in a medium kiwi pill is close to eating an orange, this fruit is much smaller- which means that you can easily eat two of them and double the amount of vitamin C that you eat.

Cabbage: The cabbage contains a high percentage of vitamin C, as one cup of it contains 80 milligrams, equivalent to 89 percent of the recommended amount daily..

Strawberry: These beautiful small red grains contain a high percentage of vitamin C also outperform oranges.One cup of strawberries includes 89 mg of vitamin C, or 99 percent of the recommended amount (RDA).In addition to other strong antioxidants that help combat the development of chronic diseases.

Broccoli: It will give you one cup of broccoli your vitamin C for today.One cup cooked contains 102 mg, or 113 percent of the recommended amount.Studies indicate that eating cruciate vegetables such as broccoli regularly can help reduce oxidative stress and reduce the risk of cancer.

Yellow pepper: According to what was published by the American (Helce Eting) website, one cup of yellow pepper contains 275 mg of vitamin C, or 305 percent of the recommended amount (RDA).

After the age of fifty..These vitamins are indispensable!

As age, the importance of vitamins increases to ensure the health of the body, but what types of vitamins need a person over the fifty, and why?And when the nutritional supplements become useful?

Vitamins are essential organic substances to maintain all important body functions.A base for all age groups.But some of them are of great importance with age.The reason is that it is and the more we get older, the more metabolic system and metabolism in the body become slow, as stressed by the German "German Elderly" association.

B vitamins of all kinds, for example, supports special metabolism for carbohydrates, fats and protein, as well as metabolism of the brain, muscles and nerves - and therefore it is indispensable to it.B vitamins are also important to form blood and immune system and to combat body infections.The deficiency of this vitamins can enhance depression.

Vitamins are extremely important, on the official page of the medical guidelines offered by the German Ministry of Health, the focus is on the list of vitamins for the 50 -age group and above, contains vitamin D and B12 vitamins, folic acid and iodine.

- Vitamin B12 or Cobalamin: It is very important for the division of cells and new blood formation.The deficiency of this vitamin can lead to anemia, paralysis, sensory disorders, poor concentration and psychological changes.

Vitamin D: The sun's rays are the source of this vitamin, which has a fundamental role in building bones and teeth and strengthening muscles..

Folic acid: or vitamin B9 as it was previously called, important for the formation of blood and cell division, which is also an important component of genetic information in the cell nucleus..The deficiency of it weakens the body's defense against infection and may cause anemia.

Iodine acid: The basic of thyroid gland, which in turn contributes to the development and growth of cells in addition to the metabolism process.In the event of a decrease, a sudden increase in weight occurs related to thyroid disorders, swelling, etc..

Where do we get these vitamins?, Fresh vegetables, fruits, herbs and whole grain products, the most important sources of nutrient vitamins, the good news lies in that the balanced diet greatly covers the increasing nutritional needs of people over 50 years of age - including folic acid and iodine acid needs.

Why do we need vitamins and minerals?It is only careful to take care of a balanced and varied diet that contains a lot of vegetables, fruits, salads, herbs, whole grain products, legumes and fat -free animal products.Nutrition experts also recommend especially in the Mediterranean dietary system (Mediterranean diet). It is also called the kitchen of medium basin countries based on olive oil, fish and fresh foods in general.

In the event that fresh vegetables cannot be obtained, frozen vegetables can be adopted.It must be cooked gently and not to persist in that, taking care to eat it as raw as possible.For example in the form of salads.Always add a small amount of oil to your salad, and it is better to olive oil, turnip seeds, linen or walnut oil, so that your body can absorb the vitamins that melt in fat.

Are nutritional supplements necessary?As a rule, the daily needs of vitamins can be covered with a balanced and fresh diet without the need for industrial nutritional supplements.But there are doctors who advise groups whose needs of vitamins increase to take these supplements, including the elderly, athletes, smokers, pregnant women and breastfeeding women..

But there are other doctors who warn against taking these supplements, because, according to their opinion, they cause unwanted side effects, especially if it comes to the vitamins that melt in fat, which, and if we exaggerate them, accumulate in the body, as is the case with vitamin D..

A study linking vitamin C and E and the prevention of Parkinson's disease

A new study revealed that eating foods rich in vitamin C and E (E) can help reduce the risk of Parkinson's disease by a third.The study evaluated the diet of about 44,000 people, whose ages ranged between 18 and 94 years.

Many people in the winter go to drink juices and eat foods that contain vitamin C (C) and E (E), to increase their immunity and protect their bodies from winter diseases.However, Swedish researchers confirmed that these vitamins can also protect against Parkinson's disease.

The researchers explain that a diet rich in antioxidants such as foods that contain vitamin C may reduce the risk of Parkinson's disease, in a study published in the scientific journal "Neuroscience", and vitamin C and E in fruits and vegetables can be found, such as orangesThe broccoli (vitamin C), almonds, avocado and spinach (vitamin E).

This study assessed the diet of about 44 thousand people, whose ages ranged between 18 and 94 years, and they do not suffer from Parkinson's disease, and they were followed over 18 years of 1997 until 2016.

After assessing all data related to age, sex, education, smoking, alcohol consumption, weight, diet, etc., they found that the third that took the highest amount of vitamin C and E, the probability rate of their disease was 38 percent, compared to those who are less consumed by vitaminin..

Although the results of the study indicate the importance of the diet in the development of Parkinson's disease, the researchers have noticed "restrictions" of their study, which is that the data system data for subscribers, which information was collected about through questionnaires, may not be accurate.

However, the researchers say that "the results we have reached indicate that eating vitamin C and I may reduce the risk of Parkinson's disease," and more studies are currently underway to assess the importance of different foods in preventing the disease, and with the aim of finding the best meals for that, Parkinson's diseaseIt is a nervous aid disease, usually appears on the human body in an advanced stage and at the age of sixty, but at this time it is difficult to treat or control, and this means that a large number of nerves stop working and cannot be treated..That is why prevention remains the best solution to avoid the disease.

What is the relationship of vitamin D to Kovid-19?

There are many studies that examine the effect of vitamins on the course of the SAP virus-2 virus.Vitamin D appears to be a promising candid.

Nobody denies the effective role of microcity such as vitamins and minerals to strengthen the immune system.A sufficient reason for many researchers all over the world to search for the effectiveness of the micro-nutrients used in a targeted manner to influence the course of the Kofid-19 infection and to address its dire consequences, including death.

Vitamin D is one of the most subject to research, and the studies published on it seem very promising.For example, the study carried out by the specialist in Spanish lung diseases, Marta Castelo.

Martin Smolish, a drug scientist and professor at the Institute of Nutrition Medicine at the Medical Center at the University of Sildfig-Holstein in Lopec City, described the study of his colleague Marta Castillo as one of the studies that prove each time the effectiveness of this vitamin.Martin Smolish also performs research on micro nutrients and nutritional supplements to highlight the effective role of vitamins.

The preliminary results of the study of the Spanish specialist were positive.Of the 50 patients with Covey-19, they took vitamin D, only one patient has ended in intensive care..The opposite was about 50 percent of a group that was not subject to testing, that is, it did not take vitamin D to intensive care.

As for the diet, it is wrong for those who believe that he does not play any role in addressing the Corona virus, according to Annika Vagna, a professor of nutrition and the immune system at the German University of Gissen.The researcher stresses that "the nutrients are important to the different immune system levels.".The lack of nutrients leads to weakening the various defense mechanisms of the immune system, which greatly facilitates pathogens to harm.

Here comes the role of vitamin D.Medicine, Martin Smolish, male in his blog "Nutrition Medicine" that vitamin D deficiency appears mainly in elderly people and people with obesity or diabetes, which increases the risk of developing kofide-19.

It prevents fetus deformation..What is the importance of vitamin B9 and where is there?

Vitamin B9 deficiency in pregnant women can cause fetal deformities in addition to many other symptoms.How do we know its shortage in our bodies and how can we extend our body with it through balanced nutrition?

It should be noted here that vitamin B9 is very sensitive to high temperatures, so it is recommended to partially cook vegetables or eat them raw, many vitamins B compounds such as vitamin B12 are well known to many, but vitamin B9 is not a familiar name, so have you ever heard of it?It is due to the lack of use of "B9" for this substance feeding the body, but it is usually called "folic acid" or "folate", which is necessary for the body, and pregnant women must in particular know the foods that contain vitamin B9.

It also has great importance in feeding women who want to have children, as its deficiency in some cases can lead to abnormalities in the child.Although he is a tablet in the form of tablets, it is naturally found in many foodstuffs.

But before reviewing the substances that contain vitamin B9 or folate in its other name, what are the benefits of this vitamin and how does it affect the important processes in the body?It can be summed up in the following: the cell division and composition, protein metabolism, energy metabolism, growth, red blood cells, and promotion of the immune system. Folic acid also helps to get rid of fatigue and its symptoms and supports natural psychological functions.It can also prevent heart disease and strokes.

What is our daily need for it?The recommended daily dose for adults is 400 micrograms.Increased daily needs from 550 micrograms to 600 micrograms that apply to pregnant women.The intestine can form a certain part of it, but the majority must be eaten regularly through food.And since vitamin B9 is soluble in water, folic acid is not used, it is simply secreted by the kidneys in the event of an overdose..

What are the signs of its deficiency in the body?If you are following a vegetable diet, you should monitor the balance of vitamin B9 in addition to vitamin B12, because vitamin B12 deficiency can also lead to a deficiency in folic acid..Previous studies have also shown that a large number of people generally suffer from a lack of vitamin B9, as they eat unbalanced food..In addition, the lack of this vitamin between the elderly and the users of alcoholic beverages.Its decrease in the body can be known in adults through the following symptoms: difficulty breathing, pallor, anemia, digestive diseases, mucous membranes damage, poor concentration, fatigue and fatigue, sleep disturbances, and insomnia.

For the results of its large deficiency on the fetus, doctors advise that pregnant women undergo examination to know their levels in their bodies, and a deficiency of vitamin B9 can quickly be compensated by eating a factory in the form of pills, capsules, drops, or injections in acute cases..

What are the nutrients that contain vitamin B9?Folic acid is found in both animal and plant foods, so that the body is guaranteed through a balanced diet.But you should pay attention here to reducing fats, so that the body can absorb it from food in an optimal way.It is present in these animal sources:

Sea fish like tuna, liver, kidneys, eggs, milk, yogurt, and cream cheese.

As for its plant sources, they are: legumes such as lentils, white beans, fruits such as apples, banana, cabbage, and leafy vegetables such as cauliflower, parsley, cabbage, spinach, peas, tomatoes, potatoes and carrots, but you should pay attention here that this vitamin is very sensitive to high temperatures, and it is also soluble in water, so it is advised to cook vegetablesPartially or eating it raw.

This is how we cook vegetables and keep vitamins

To achieve the greatest benefit from the vitamins available in vegetables, it is necessary to pay attention to the way they are prepared.But is it always necessary to cook vegetables, or is it better to eat them raw?What is the correct cooking method to preserve the nutrients?It is preferable to eat vegetables without cooking.So it is advised to eat raw vegetables at least once a day, especially those that contain vitamin C, such as cabbage, capsicum, and green sneezers (broccoli).

The vegetables are usually cooked in the hot water to the point of boiling, but the longer the period of vegetables in the water and boil them, the more vitamins and nutrients are lost..Therefore, it is advised not to cook the vegetables for a long time, according to the German "100 Gizondhyts Tips" website.

As an alternative to cooking the vegetables and boiling them in the water, they can be prepared in the form of soup, because vegetables do not absorb much of the outer water in this case, but rather cook and ripen with the fluids it contains, and it is advised to close the cooking container tightly so that the vegetable fluids do not evaporate, and to keep the vitamins it contains.

The site "100 Gizondhyts Tips" also advises to cook vegetables with steam because in this way it is cooked and exposed to heat indirectly, thus maintaining a greater percentage of vitamins and nutrients.Moreover, steam cooking also saves time, as vegetables are faster steam ripening.

Zucchini, pepper, eggplant, and other vegetables that can also be on charcoal or on an electric grill.When the grill is exposed to the vegetables to a high temperature, it ripens quickly, and therefore it maintains the vitamins that it contains, not only that, but the grilled vegetables are delicious as well..

In addition to cooking the vegetables by boiling them in the water or preparing them as its Oshha soup, they can also be fried, but it is not recommended for the damage of oils after frying them on the body.As for those who do not dispense with the pans, it is advised to cut the vegetables, so that they do not absorb a large amount of oil, and then they become unhealthy by absorbing a large amount of fat, and frying oil should not be very hot or cold, but rather average heat.