Spring has brought with it not just the sun, but also a wealth of vegetables and fruits full of vitamins and color. This is the right time for a full vitaminization, especially since, passing through winter, we have deprived our bodies of many of these vitamins. The best choice right now are salads and soups that are rich in vegetables.

Versatile, crunchy, with a variety of textures, colors and flavors, salads are the handiest option when it comes to vitaminization. If you want to have a healthy lifestyle, get used to eat at least a salad a day, whether you do this at home, at work or in town.

Let’s find out which are the vitamins our body needs at this time of the year:

Vitamin A           

It is important for the health of the teguments (skin and mucous membranes), also offering good eyesight.

We find it in eggs, green vegetables (spinach), green beans, orange fruits (oranges, apricots, peaches) and vegetables (carrots, peppers).

A salad rich in vitamin A is Green Box.

Vitamin B1 (thiamine)

Also known as the “goodwill vitamin” or the “intellectual performance vitamin”, vitamin B is indispensible to the body due to its beneficial effects on the nervous system.

We find it in beer yeast, meat, whole grain cereals, sunflower seeds, walnuts, legumes (beans, chickpea) and from muesli yogurt.

Vitamin B2 (riboflavin)

It is important for the health of the hair, nails and eyes.

Important sources of this vitamin are represented by eggs, mushrooms, spinach, broccoli and radishes.

You can also find it in mushroom cream soups.

Vitamin B3 (niacin)

It helps control the cholesterol and sugar level in the blood.

We find it in beetroots, salmon, tuna, hazelnuts and sunflower seeds.

The Tuna salad can help you acquire this vitamin. Vitamin B6 has a great influence on the growth process and can help with the treatment of cardiovascular conditions.

Good sources are bananas, salmon, spinach, avocado, egg yolk or whole grain cereals.

Or you could try the Alaska salad.

Vitamin B12 (cobalamin)

It contributes to the proper functioning of the cells, the nervous system and the gastrointestinal tract.

We find it in animal products, such as chicken, fish, beef, eggs, dairy products (cheese) or, most simply, in the Most Wanted salad.

Vitamin C

We need it especially in the winter/ summer transition periods because it helps us maintain our immunity and health.

In addition, vitamin C facilitates iron absorption in the digestive tube and we can find it in citric fruits (lemons, oranges, grapefruit), broccoli, berries, melon, parsley etc.

Do you want a “blast” of vitamin C? Try the fruit salad.

Vitamin D

It is essential for the bone system health, it is generated by the action of the sunrays, but we can also take it from egg yolk, fish, liver or mushrooms.

You can also try our Boston salad.

Vitamin E

This vitamin is an excellent antioxidant that fights against the free radicals.

The main sources from vitamin E are: walnuts, seeds, vegetable oil, green leaves, cereals and the broccoli cream soup.

Vitamin K

It plays an important role in blood clotting.

We can take it from spinach, asparagus, broccoli, green beans, eggs, meat or spinach cream soup.

Author: Iulia Hadarean, nutritionist-dietician