How to add herbs to dishes to make them healthy: tips from Svitlana Fus

Spring is the time for healthy spring vegetables and herbs, including dill, parsley, arugula, sorrel, green onions, and all kinds of salads. Experts recommend eating them raw, as they are most beneficial.

Nutritionist Svitlana Fus shared on her Facebook page what greens are the healthiest and how to add them to soups.

"It is worth knowing that greens are valued for their high amount of folic acid (vitamin B9), vitamin K, carotenoids (in particular, beta-carotene and lutein), chlorophyll, and fiber," Fus said.

To get the most out of fresh herbs, follow these simple rules:

1. Add the herbs to the soup or main dish during cooking and do so no earlier than 5-10 minutes before the dish is fully cooked.

2. Add greens (if possible) to every meal, for example, lettuce can be the basis of any vegetable salad or green smoothie. Large leaves can be used in the preparation of sandwiches made of whole-grain bread.

3. Early greens are likely to contain nitrates and pesticides that can be harmful to health. Reduce their amount if you use only leafy greens, as most nitrates are concentrated in cuttings (basil, parsley, dill, and other types). You can also get rid of nitrates by soaking herbs in cold water for half an hour.

It is important to know that if you simply wash your greens under running water, you can reduce the amount of pesticides because they are most often on the surface of the leaves.

"This will also protect you from the risk of infection with helminths and toxoplasmas," the expert added.