Proper nutrition in spring: everything you need to know about wild garlic and the opinion of a nutritionist
Proper nutrition in spring: everything you need to know about wild garlic and the opinion of a nutritionist

In the spring comes the feeling when the body is ready to give everything and even more for fresh herbs. And preferably one that has not grown in a greenhouse.

One of the first spring lifebuoys is wild garlic. You know this plant for sure, because every spring it is sold by grandmothers at the metro. And as a child, mothers made a salad from it, adding boiled eggs and mayonnaise.

However, wild garlic can be a harmonious part of proper nutrition, since it contains many useful substances. Let's see exactly what role it can play in the spring diet.

Ramson: useful properties


Ramson - morocaloric, in 100 grams you will find only 35 calories. The wild garlic contains essential oil, vitamins A, groups B, C, phytocides, water, fiber, iron, zinc, boron, potassium, fluorine, sulfur, sodium, iodine.

Ramson improves digestion, increases appetite, lowers blood pressure and protects blood vessels from plaque formation. In addition, wild garlic restores the body in case of vitamin deficiency, helps to solve liver problems, and accelerates tissue regeneration.

Nutritionists also advise to include wild garlic in your diet (when you want to lose weight).

Important: since wild garlic can increase appetite, do not combine it with carbohydrate foods (cereals), but make it an addition to meat or fish.

How to lose weight with wild garlic


Salads are the ideal role for wild garlic in proper nutrition and diet. It goes well with tomatoes, cucumbers, eggs, cabbage and bell peppers. Also a good option is with salted cottage cheese.

An excellent dressing for wild garlic salads is Greek yogurt. Feel free to complement salads with wild garlic baked meat or fish. This will be a great option for dinner.

Interesting: if the wild garlic is cooked, its calorie content increases to 124 per 100 grams of the plant.

Ramson: daily intake

To improve metabolism, but not to feel constantly hungry, eat 10-15 leaves of wild garlic per day. Not more.

Yes, wild garlic is categorically not worth eating for people with gastrointestinal tract problems, epilepsy, as well as those who have had hepatitis.

Important: wild garlic (bear onion) is listed in the Red Book of Ukraine, so buy products that were grown in private farms.

What does a nutritionist think about wild garlic?


To understand what nutritionists think about wild garlic, "The only one" turned to nutritionist Olesya Gorobets.

Ramson is also known by names such as "wild garlic", "flask" is the common name for several perennial types of onions, which include "bear onion" and "victorious onion".

The medicinal properties of wild garlic have been known for a long time and are mentioned in ancient medical treatises as a means for the prevention of various infections, and they also saved themselves from scurvy.

In addition to being an excellent source of dietary fiber (fiber), it is high in vitamin C (up to 700 mg per 100 g). Also, in all parts of the plant there is protein, fructose, mineral salts of macro- and microelements (phosphorus, potassium, magnesium, manganese, iron, sulfur, copper, etc.), phytoncides, beta-carotene, phytosterols (allicin).

In the spring, when the amount of nutrients in the stored vegetables is already small, and the new harvest is still far away, the use of wild garlic will help to cope with spring hypovitaminosis.

Ramson improves the functioning of the digestive system (stimulates the production of digestive juices, increases appetite, enhances intestinal motility). This plant is a phytoncid (natural antibiotic), i.e. essential oils contained in it have antimicrobial, antiviral, antifungal and even antihelminthic effects.Previously, they even produced a drug on their basis for the treatment of purulent wounds, ulcers, bedsores.


Allicin - the main biologically active substance of this plant, in addition to the properties already mentioned, has a beneficial effect on the cardiovascular system, promotes a moderate decrease in high blood pressure, normalizes the lipid composition of the blood (lowering total cholesterol, triglycerides), has an antithrombotic effect, improves glucose uptake by cells, strengthens immunity, and, which is very interesting, when the required dose is reached, the anticancer effect. Do not discount its pronounced antioxidant activity.

Extensive epidemiological studies have shown that in areas where the population constantly consumes large quantities of this plant species, the incidence of colon and rectal cancer is at least a third less.

Due to its low calorie content, you can eat it without fear of gaining extra pounds.

You should not use it in acute and subacute periods of diseases of the gastrointestinal tract (gastritis, peptic ulcer, duodenitis, pancreatitis, cholecystitis, colitis)

Ramson is used in various dishes, both raw and cooked. However, when heated, a significant part of the beneficial properties are lost.

"Bear onion" is listed in the Red Book of many regions, including Ukraine. However, wild garlic can be grown as a garden plant and eaten.

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