It is known that in winter, our body makes an extra effort to resist the cold, the cold and to have the strength to fight the whims of the weather, sometimes extreme. Even for a simple walk, which seemed effortless during the summer, we now need a much larger dose of energy, which has its origins in a healthy and balanced diet.
The immune system must be strengthened to keep the flu or cold at bay. And now, more than ever, we have at our fingertips multiple natural sources of nutrients, among which we must pay special attention to foods rich in vitamin C and vitamin A, but also minerals such as zinc, magnesium, or selenium.
Here are some of the most famous foods, essential for daily consumption in the cold season:
- Garlic – the basic spice in the kitchen, helps us prevent respiratory viruses, strengthening the immune system through its antibacterial effect.
- Apple – rich in vitamin C and antioxidants, the apple is the fruit that we must consume daily, along with other fruits such as avocado, pomegranate, bananas, pears, grapefruit, or kiwi.
- Sea buckthorn – is an infusion of vitamin C from a 100% natural source, much more useful for the body than any flu vaccine. Prepared in autumn mixed with honey, it becomes a sweet-sour syrup of which we must taste 2-3 teaspoons every morning.
- Radishes – among root vegetables, this vegetable has the highest intake of vitamin C, but also healthy fibers for digestion.
- Yogurt – considered trivial by some, is an extremely useful food for the body through the intake of probiotics, proteins, and calcium. It is easy to consume daily with honey, seeds, or whole grains, thus becoming a tasty and very healthy breakfast.
- Pickles – native stars of the cold season, pickled fruits and vegetables have a special taste that makes them highly appreciated in all corners of the country and beyond. Cabbage, cucumbers, or cucumbers, all pickled in autumn without the addition of artificial preservatives, only with water, salt, and vinegar, are a natural and healthy source of vitamins so useful for the immune system.
- Sweet potatoes – unlike classic potatoes, sweet potatoes are a healthier and more nutritious alternative, thanks to the intake of natural antioxidants.
- Oilseeds – nuts, hazelnuts, or almonds, are just some of the foods richest in vitamins, minerals, or extremely healthy vegetable fats for the activity of the nervous system. They are a treat for our body and the amount of fiber they provide, helps the digestive system to function properly.
- Fish – in addition to vitamins and minerals, we must also look for good sources of proteins and healthy fats, and fish, fatter or leaner, is the best choice. During the winter, we can even eat fattier fish such as fresh salmon, next to which it is advisable to match a salad of raw vegetables. Omega 3 and Omega 6 fats in fish meat maintain the health of the cardiovascular and nervous system.
10. Butter – dairy fats are also extremely useful, providing the body with the necessary energy for days spent in the cold. It is a food rich in vitamins (A, E, D) but also selenium, a powerful antioxidant.
5 hydration solutions in the cold season, within everyone’s reach
Published on January 4, 2015, by culinary. ro in Articles
culinary.ro, Nicoleta Gavrila liked this post
If during the summer we end up feeling the need for additional liquid consumption due to the faster elimination of water from the body through sweating, in the cold season many of us no longer consider hydration important… maybe because we don’t sweat? It is a wrong approach because we still need liquids to face the cold and seasonal colds.
The major difference between the consumption of liquids during the winter is that now we no longer consume as much water in its natural state, but enjoy many hot teas and soups.
- Hot vegetable soups: if during the summer the consumption of vegetables is facilitated by their variety, in the winter the supply is poorer, therefore we must take advantage of the benefits of our native vegetables and transform them whenever we have the opportunity soups or fresh juice mix. Even if a simple grilled chicken with a classic side dish of potatoes appeals to you, add a hot vegetable soup to your lunch every day. In addition to the intake of warm liquids that will warm your body, the most diverse vegetables will provide you with fibers and minerals of the best quality. We know that it is difficult to introduce certain vegetables into salads (mushrooms, cauliflower, peas, lentils, chickpeas, carrots), and that’s why soups are the ideal option to consume them.
- Teas: if in the hot season juice and beer are in great demand, in the cold season medicinal plants bathed in hot water in which they pour all their miraculous properties, are valuable weapons that help the body to keep bacteria and colds at bay. Here are the most important teas that are of great help to you during the winter, to treat or especially to prevent seasonal ailments:
– elderberry tea: helps eliminate toxins from the body, being a strong ally of the immune system. At the same time, it reduces the inflammation of the respiratory system, preventing the onset of flu-like conditions
– nettle tea: strengthens immunity and supports blood circulation
– Rose Hip tea: Rich in vitamin C, it is the best natural remedy for a weakened immune system
– Chamomile tea: it has an anti-inflammatory and disinfectant effect, being extremely useful in the case of an already-established cold
– echinacea tea: it has a strong antifungal and antiviral effect, it is very rich in vitamin C and potassium, and is recommended daily during the winter, as it can help the body to remain strong in the face of viruses
- Fruits and vegetables: it is no news to anyone that fruits and vegetables are recommended daily, but during the winter the offer is more limited, so it is good to know what to choose. Even if more recently we find tomatoes, cucumbers, and strawberries from January to December, well these are not the best choices by far. If in terms of vegetables, it is good not to miss root vegetables, zucchini, mushrooms, peppers, onions, cabbage, or cauliflower, in terms of fruit you can always enjoy apples or pears from the autumn harvest, well kept in a cool place, avocados, grapefruit, kiwi or bananas.
- Fresh fruit and vegetable juices: don’t rush to fill the shopping basket with juice bottles. Even those that are declared natural on the box, come packed with added sugar, preservatives, and dyes, to keep them on the store shelf for months. Nothing is healthier than fresh juice prepared at home from any fruit or vegetable (apples, oranges, grapefruit, lemons, carrots, beets, celery). In any season, a glass of natural juice is an infusion of vitamins and antioxidants, which it is very difficult to take in sufficient quantities from 1-2 fruits or vegetables consumed every day.
- Potassium intake: in addition to the benefits it has on heart health, and regulating blood pressure, potassium supports the optimal hydration of the body, ensuring the amount of water needed by each cell to function normally. It is very easy to assimilate from basic ingredients that we can consume daily:
- sweet potatoes (535 mg / 100 g)
- yogurt (255 mg / 100 g)
- avocado (485 mg / 100 g)
- mushrooms (396 mg / 100 g)
- bananas (358 mg / 100 g)
- oleaginous (1000 mg / 100 g)
- green vegetables: spinach, cabbage, Burda (558 mg / 100 g)
- fasole (561 mg / 100 g)
The recommended daily dose (RDA) of potassium for a healthy body is 4700 mg per day.
And as everything is subject to balance, make sure that you will benefit from nutrients from all foods and do not overdo it. During the winter, we need to provide the body with more than food: nutritionally rich foods that are beneficially combined to ensure optimal amounts of vitamins and minerals.