List of seasonal ingredients in June, you can eat according to it

The article is published by "China Clinical Nutrition Network" in cooperation with Keaiying!

China Clinical Nutrition Network (lcyycc)

Author: Xie Jinyun (Full-time nutritionist at Keaiying, graduated from Shanghai Jiao Tong University, worked at Maternal and Child Health Hospital. Mainly responsible for hospital dietary management , dietary guidance for infants, young children, pregnant women, and all types of people)

It’s early summer. At this time, the human body’s metabolism is strong and physical exertion increases. In addition, the weather is hot and humid, and it is easy to suffer from general fatigue and listlessness. , loss of appetite and other conditions. Therefore, it is recommended to eat a light diet to maintain intestinal health and prevent the occurrence of diseases.

Let’s take a look at this list of seasonal ingredients in June!

CONTENTS

1

Special "flavor" vegetables

Garlic

May~July

·The allicin contained in it can improve the body's absorption of vitamin B?, thus promoting the conversion of sugar into energy and making people energetic.

· In addition to being sterilizing and anti-inflammatory, garlic can also increase cardiac contraction function, expand nerve endings and blood vessels, and lower blood pressure.

·It can promote the secretion of insulin and increase the absorption of glucose by tissue cells, thus reducing the glycemic index.

Ginger

June to August

·The spiciness is due to the gingerol content, and this nutrient has stomachic and antioxidant effects. It can promote bile secretion and help digestion.

· Contains gingerol, zingiberene, cress dilute citral and other ingredients. These ingredients can relieve fatigue, promote perspiration and cooling, and refresh the mind at the same time.

·Ginger contains more than 200 kinds of aromatic ingredients, which have deodorizing and anti-inflammatory effects.

Perilla

June to October

· Contains perilla aldehyde, one of the aroma components of perilla, which can prevent food poisoning and also Can protect gastrointestinal function.

·Contains β-carotene, which can inhibit skin oxidation and has anti-aging effects.

·Perilla leaves can relieve gastric bloating, relieve external symptoms and dispel cold. In addition, it can also prevent the occurrence of colds, flatulence, nausea, vomiting and other symptoms.

2

Melon and Solanaceae

Eggplant

June to September

· Contains solanacetin, It is a type of polyphenol and has antioxidant and anti-aging effects.

·Contains vitamin P, which can protect the toughness and elasticity of capillaries and prevent vascular hardening and rupture.

·Contains calcium, phosphorus, iron and other vitamins and a small amount of bitter substance solanine glycosides.

Tomato

June to September

· Contains carotene, B vitamins, vitamin C and other nutrients, which can promote body fluids and quench thirst, strengthen the stomach and digestion, and cool It has the functions of calming blood and liver, clearing away heat and detoxifying, and lowering blood pressure.

·Contains carotenoids that can reduce or disappear skin pigments and have beautifying effects.

·Contains tomatine, which can inhibit fungi and has anti-inflammatory effects.

Pumpkin

May to September

·It contains beta-carotene and vitamin E, which have antioxidant effects.

·β-carotene can protect skin and mucous membrane tissues; while vitamin E can dilate blood vessels and promote blood circulation.

·The zinc it contains participates in the synthesis of nucleic acids and proteins in the human body and is an inherent component of adrenocortical hormones, which can promote growth and development.

Winter melon

June to September

· Contains malonate, which can inhibit the conversion of sugar into fat and reduce cholesterol levels in the body.

· Contains crude fiber, which can stimulate gastrointestinal motility and promote the elimination of toxins in the body.

· Winter melon seeds contain linoleic acid, which can inhibit the precipitation and formation of melanin in the body and moisturize the skin.

3

Fresh beans

Lentils

June to September

· Contains dietary fiber, can Promote intestinal peristalsis and prevent constipation.

·Contains vitamin B?, which not only helps improve memory, but also has the effect of eliminating fatigue and relieving anxiety.

·It is more suitable for women to eat. The magnesium contained in lentils is helpful for relieving menstrual syndrome.

Edamame

June to August

·Contains unsaturated fatty acids, vitamin E, soybean sterol, soybean lecithin, dietary fiber and other nutrients.

·Among them, dietary fiber can promote gastrointestinal motility and prevent constipation.

·The lecithin it contains is one of the nutrients for brain development and has a positive impact on improving memory and intelligence.

Pea wedges

4~6 months

· Contains dietary fiber, which can promote intestinal peristalsis, clear the intestines and loosen stools, and can prevent intestinal diseases. occur.

·It contains provitamin A, which can promote skin metabolism and moisturize the skin; it can also protect eyesight and has a certain effect on preventing dry eye syndrome and night blindness.

·Suitable for people with symptoms such as weak spleen and stomach, disharmony between the spleen and stomach, dry throat and thirst.

4

Seafood

Shrimp 6~9 months

·The chitin contained in it can improve human immunity and lower blood sugar levels , the astaxanthin contained in it not only improves human immunity, but also has anti-cancer effects.

· Shrimp meat contains magnesium, which can maintain normal myocardial contraction and stabilize blood pressure.

Mantis Shrimp (Pipi Shrimp) May to July

·Contains nutrients such as inosinic acid and alanine, suitable for people with chills, fatigue, and soreness in the waist and knees and other symptoms.

·The calcium ions, protein and potassium ions it contains can not only enhance human immunity, but also speed up the discharge of toxins in the body.

Yellow croaker 6~8 months

·Contains protein, unsaturated fatty acids, vitamin B2, niacin and other nutrients. Among them, niacin can inhibit the decomposition of adipose tissue, thereby lowering cholesterol.

·Contains trace element selenium, which can scavenge free radicals produced by human metabolism, thereby delaying aging.

· Suitable for people with anemia, insomnia, dizziness and lack of appetite.

5

Fruits

Mulberries

April to June

· Contains carotene and malic acid , succinic acid and other vitamins and minerals.

·The malic acid contained in it can replenish gastric juice, increase gastric motility, stimulate intestinal mucosal secretion, and can also relieve chronic constipation.

·Suitable for patients with symptoms of liver and kidney deficiency, backache, dizziness, and neurasthenia.

Lychee

March to July

·Rich in sugar, protein and multiple vitamins, it has the effect of stimulating appetite.

·The vitamin C it contains can promote the blood circulation of microvessels, prevent the formation of freckles, and make the skin smooth.

·Suitable for pregnant women, the elderly, those with weak constitutions and those recovering from illness.

Loquat

5~6 months

·Contains organic acids, which can stimulate the secretion of digestive glands and increase appetite.

·The B vitamins it contains can promote metabolism and help break down fat.

·The fruit core contains amygdalin, which has antitussive and expectorant effects.

Blueberries

June to July

·The anthocyanins contained in it can promote the synthesis of rhodopsin on the retina, which helps relieve eye fatigue , improve vision.

·Contains vitamin E, which has anti-inflammatory and analgesic effects. On the other hand, it is also helpful in improving intestinal inflammation.

· The pectin contained in it can promote intestinal peristalsis, help improve intestinal microflora, and prevent and treat constipation.

As the temperature continues to rise in summer, it is also the season when gastrointestinal diseases occur frequently. It is recommended to eat more fresh fruits and vegetables, increase the intake of dietary fiber, and supplement water and vitamins to reduce the burden on the gastrointestinal tract.

Finished reading the season introduction? how?

Make good use of these ingredients and make a nutritious and delicious meal!

Summary

Although cultivation technology has developed today, there are more food ingredients that can be eaten all year round.

However, the culture of enjoying the different ingredients of the four seasons has existed since ancient times, and this idea must be inherited and passed down today.

References:

"Quick Check List of Common Food Efficacy" Miao Minsan People's Military Medical Publishing House 2008;

"Practical Nutritionist's Handbook" Cai Donglian People's Health Publishing House 2009

"China Clinical Nutrition Network" Editorial Department x Keaiying

2021.6.6