Contents:

• The fruits of July
• Vegetables in July

The easiest way to eat healthy and delicious food is to choose local and seasonal produce. This type of diet involves eating as many vegetables and fruits as possible that grow at a particular time in the region where we live. In the geographical area where Poland is located, the winter months are not particularly frequent in this regard, which is why we can and should make extensive use of preserves and pickles prepared in summer and autumn. Fortunately, we have July, which is one of the most interesting times in terms of the availability of fresh, local vegetables and fruit. So, what is the best food to eat in summer?

The fruits of July

• Berries – healthy and delicious, affect vision and brain function, we can eat them raw, add them to cakes, porridge, desserts, and sweet dumplings. Berries are great for making juices and jams .
• Raspberries – they're delicious on their own, but also as an addition to oatmeal, cottage cheese, and cocktails. We use them to make delicious desserts, juices, and jams. Raspberries are particularly rich in vitamin C, but also contain vitamin E, B vitamins, potassium, magnesium, calcium, iron, and phosphorus.
• Wild strawberries – fragrant and sweet, they taste best immediately after harvest, they are ideal for making juices,
• Peaches – Peaches taste delicious both raw and baked. Peaches are especially recommended for people with anemia, as the substances they contain contribute to the formation of red blood cells.
• Cherries - we prepare delicious compotes, jams, and homemade cakes, as well as tinctures. Cherries are a source of antioxidants in the form of anthocyanins, and they also support the heart's function.
• Apples - their use is versatile, they are suitable not only for raw consumption, but also for cakes, compotes, oatmeal, they can be baked and roasted with the addition of cinnamon, they are a source of vitamins, minerals, and also contain valuable pectins, lower cholesterol, regulate the digestive process, detoxify the body, July varieties are pulp or Geneva ,

Vegetables in July

• Zucchini – rich in potassium, iron, magnesium , vitamins C, K, B1, folic acid and beta-carotene, has a positive effect on the digestive process, deacidifies the body and strengthens the immune system,
• Tomatoes – although we usually eat them year-round, July tomatoes are the tastiest and have a unique flavor. They contain plenty of potassium, iron, vitamins A and C, and beneficial lycopene, which has anti-inflammatory and immunomodulatory properties.
• Paprika – a source of vitamins A, C and B, beta-carotene as well as potassium, zinc, calcium and magnesium, we can eat it in salads, on sandwiches or with goat cheese, meat or, for example, bake your favorite porridge,
• Green beans – perfect as a side dish for lunch, salads, or dinner – provide B vitamins and magnesium, improve blood circulation, and help lower bad cholesterol.
• Ground cucumbers – they are refreshing, low in calories and provide the body with plenty of moisture in hot weather, they also provide vitamins and minerals, have a diuretic effect and help lower blood pressure,
• Broad beans – a standalone snack as well as a great addition to salads and sandwich spreads, they are not only delicious and filling, but also an excellent source of easily digestible protein.

July offers us an abundance of fresh, delicious, and aromatic vegetables and fruits. It's worth eating seasonal produce because, firstly, it tastes the best and, most importantly, provides the optimal amount of vitamins, minerals, and fiber.