Because food plays a key role in our health, it must be age-appropriate and must be constantly adapted to the body’s caloric needs.
With the arrival of winter, our body is more vulnerable due to low temperatures, and the habit of eating healthy becomes even more important.
It has been shown that 70% of the body’s immune system is located in the gut.
As a result, it is obvious that with a proper diet we can maintain and increase resistance to disease, including frequent infections in winter.
What are the solutions and what foods should we eat during the winter to ensure a strong immune system?
– vitamin C: the recommended daily intake is 200 mg, which we can find in a medium-sized red pepper, two oranges or grapefruit, 100 g of parsley;
– Vitamin A: the recommended daily intake is 800 micro-grams, which we can buy from carrots, liver, fish, egg, butter.
– zinc, 10 mg per day, found in seafood, pumpkin seeds, bread, and whole grains;
– selenium, 55 micro-grams / day. Main sources: nuts, bread, meat, eggs.
Probiotic yogurts, such as those that contain the L strain of Immunitass House, help us strengthen our immune system and cope better with pathogens that attack us in the cold season.
Daily consumption helps us to reduce the frequency of illnesses and to heal faster.
A varied and balanced diet is recommended in any season. Winter is no longer an obstacle to the consumption of fresh fruits and vegetables – the best sources of vitamins and minerals that strengthen immunity, being our ally in preventing and reducing the symptoms of respiratory infections.
Make friends with apples! They are traditional fruits and are sources of antioxidants and vitamins.
Dairy products should not be missing from the daily menu because they provide high-quality protein and are the main food source of calcium. They find their place at every table and are available in many forms.
Calcium absorption is conditioned by a sufficient intake of vitamin D.
In the cold season, due to very low sun exposure, the endogenous synthesis of vitamin D decreases dramatically, so a dietary intake of 5 micro-grams is needed. The main sources are fatty fish, liver, foods enriched with vitamin D, usually dairy products. Vitamin D has a proven role in modulating the immune system.
Eat whole-grain foods – they are a source of fiber essential for a healthy digestive system, give a feeling of satiety, and help maintain a normal weight.
Replace fatty foods with low-fat foods. Cook healthy and delicious, boil or fry meat, vegetables.
In winter the body needs more nutrients to maintain a constant body temperature, for this reason, it is advisable to eat healthier foods, prepared by boiling or baking, so as not to lose nutrients.
It is also recommended that the recipes be prepared with as many spices and spices as possible, due to their healing properties.
So, although winter is full of festivities that delight our souls and senses, eating habits are not exactly healthy, and the risk of food allergies, indigestion, and other diseases of the digestive system is extremely high. Wonder vegetables in the cold season are sweet potatoes, pumpkin (delicious in pumpkin pie), zucchini, and parsnips.
These vegetables are high in vitamin A and vitamin C, which help strengthen the immune system – the shield against all diseases. Due to its antiviral and anti-fungal properties, garlic is another vegetable that should be eaten frequently during this period.
Other foods that should not be missing from your diet: lentils, beans, peas, brown rice, but also cereals with barley or oats, etc.
But be careful not to skip breakfast
Prepare a breakfast containing cereals with milk, vegetables, and fruit. All these foods provide the body with energy (cereals), vitamins (vegetables, fruits), calcium, and protein (milk), practically all the nutrients we need to ensure protection against diseases specific to the cold season.
All the foods listed above are a perfect winter diet because they are low in fat, but significant amounts of protein, carbohydrates, and fiber, but also several vitamins and minerals.
They can be added to any type of soup, vegetable stew, or as a side dish, and can be eaten by vegetarians or vegans.
So that your health does not suffer, keep your healthy eating habits in the winter!
Celery, parsnips, beets, carrots, and turnips are foods known for their high concentration of vitamins, minerals, and carotenoids. Moreover, they are excellent sources of fiber, folate (folate deficiency causes anemia, weakened immune function, and digestive function), and vitamins C, E, and K. You can eat them in cream soups or salads.
Cultivated in Asia, America, and Russia, sweet potato is a superfood due to the important amount of beta-carotene (a powerful antioxidant), but also calcium, iron, fiber, phosphorus, magnesium, zinc, and vitamin E.
With important studies that turn it into a portion of food that can prevent diabetes, obesity, or heart disease, sweet potatoes can be cooked in the form of cream soup, puree, or baked in the oven.
Soups and other hot dishes that are eaten with a spoon are a very good choice in autumn and winter. On the one hand, it provides heat to the body, and on the other hand, it facilitates immediate hydration. In many of them, the main ingredient is vegetables, which, due to starch, are a source of energy.
Also, some ingredients are considered natural remedies for the flu, such as onions.
Spices promote the vasodilating function of the body, in direct connection with thermoregulation.
Consumption of pepper, cloves, cinnamon, turmeric, or saffron helps to increase body temperature.
Garlic promotes the production of antibodies. Spices have a double health benefit because they are taste enhancers, which facilitates the reduction of salt consumption.
Infusions or tea, like spices, help maintain a high body temperature. Many of these drinks have components that promote and enhance the functioning of the immune system such as green tea, which, due to its high content of vitamin C, acts as a natural anti-influenza.
Vegetables and fruits protect the immune system. Although their consumption does not guarantee the avoidance of colds, the increase of vitamin C intake contributes to a better state of health. Specialists recommend the consumption of seasonal fruits and vegetables.
Dairy products ensure that optimal levels of vitamin B and vitamin D are maintained. Lack of vitamin B can cause anemia. Vitamin D regulates calcium levels in the body.
Experts also recommend the consumption of almond milk, which, due to its high-calorie content, is a source of energy and regulates temperature.