In winter, the human body experiences an increased need for vitamins and minerals to resist cold weather and infections. Therefore, it is important to diversify your diet with healthy foods that will help maintain health and well-being.
Products that are recommended to be added in winter to support immunity:
Fish is a source of Omega-3 fatty acids, which have a wide range of beneficial properties. The substance helps maintain heart and vascular health, improves memory, concentration and mood, etc. The leaders in Omega-3 content are: salmon, chum salmon, mackerel. Omega-3 is also found in some plant foods, such as walnuts, beans, seaweed, chia seeds, greens, vegetables, etc.
Oatmeal is great for winter nutrition. Cereals are rich in fiber, vitamins and minerals, and also contain complex carbohydrates that provide a long-lasting feeling of fullness.
Unlike fast sources of carbohydrates (baked goods, candy bars, soda, etc.), oatmeal is broken down and digested slowly, providing the body with long-lasting energy. One cup of oatmeal contains about 15% of your daily fiber value. To make oatmeal even more healthy and tasty, you can add fruits, nuts, berries or honey to it.
Soups. According to research by American psychologists, eating warm and satisfying meals in cold weather improves a person’s mood. One of these dishes includes soups. Thanks to the large amount of vegetables, the dish is a source of nutrients, and also helps maintain water balance and improves digestion.
Protein. Meat is an excellent source of protein. Seafood, legumes, green vegetables, mushrooms, dairy products, etc. also contain a lot of protein.
It is important to combine plant and animal protein to get all the essential amino acids. Plant protein contains some amino acids that are not found in animal protein, and vice versa. Therefore, by combining these two types of protein, we get complete protein, which is necessary for the growth, development and repair of body tissues.
Vegetables. Nutritionists advise eating at least two servings of salad a day, preferably fresh vegetables. Boiled or baked vegetables will be good as a side dish. In winter, it is better to give preference to seasonal vegetables: pumpkin, turnips, beets, carrots and celery.
Choose a variety of vegetables to ensure you get all the nutrients you need.
Citrus fruits (tangerine, orange, grapefruit, pamela) are not only a refreshing and tasty snack, but also a healthy product. They are rich in vitamins, minerals and antioxidants, which can help strengthen the immune system, improve digestion, lower blood cholesterol and even prevent the development of certain diseases.
Fermented foods (fermented vegetables, kefir, yogurt, sourdough bread, etc.). According to recent studies, regular consumption of products obtained as a result of the microbial fermentation process will help strengthen the immune system and prevent type 2 diabetes, cardiovascular diseases and cancer.
For example, sauerkraut is a healthy and low-calorie product that contains potassium, manganese, fiber and lactobacilli. It helps improve intestinal microflora and reduce the risk of cardiovascular diseases. However, when including sauerkraut in your diet, it is important to monitor the amount of salt. You can diversify this dish by adding green onions, dill or apple. This will help you get more vitamins, minerals, fiber, bioflavonoids and antioxidants.
Berries will help replenish the lack of vitamins during the cold season. Thus, blueberries, raspberries and strawberries help reduce the level of cortisol, a hormone responsible for stress. This is especially true in winter, when the human body experiences additional stress due to the cold.
In addition, beneficial substances in berries have antibacterial and antiviral properties.
What else should you pay attention to during the winter months?
In winter, you should not go on a diet. Most diets limit the intake of certain groups of nutrients. This can lead to deficiencies in vitamins and minerals that are essential for winter health.
In winter, the body requires more energy to keep warm. Therefore, it is important to consume enough proteins, carbohydrates and fats. It is also important to include foods from all groups in your diet: milk, meat, fish, cereals, fruits, vegetables.
Nutrition regimen and portions. In winter, we tend to gain weight due to decreased physical activity and slower metabolism. To avoid this, it is important to follow a proper diet and control portion sizes.
The rule for winter is: a hearty, hot breakfast (porridge made from whole grains or an egg dish), a full lunch (soup and salad with a piece of meat, chicken or fish), a modest protein dinner. In between, you can drink a cup of tea or coffee without indulging in sweets.
Resources: www.sport-express.ru; rg.ru; 04.rospotrebnadzor.ru
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