Nutritional Suggestions to Keep Us Healthy with the Cold Weather

There is a very important balance in our body. This balance can change in line with internal and external factors. Among the most important of these factors are temperature changes. Our body tries to adapt metabolically to these changes with the cooling of the weather. This means that you need more energy, that is, to eat. Of course, what we eat should be healthy, adequate, balanced and varied. Here are some nutritional tips that will keep us healthy as the weather gets colder.

How should we eat in the winter season?

Here are the things to consider when feeding in winter:

  • Vegetables and fruits are the food groups that must be consumed for the increased need for vitamins and minerals in winter.
  • Care should be taken to consume fruits and vegetables rich in vitamins A, C and E, which have antioxidant properties and help remove toxins from the body.
  • Vegetable soups are very important for both fluid intake and vitamin intake.
  • With the cooling of the weather, the body resistance may decrease. For this reason, importance should be given to the consumption of vegetables and fruits rich in vitamin C such as lemon, tangerine, orange, kiwi, arugula, green pepper, parsley.
  • Dried legumes such as kidney beans, lentils, chickpeas, and dry beans, which support the immune system and are indispensable in winter, should be consumed 2 to 3 times a week.
  • In the winter months, our immune system health also gains importance. Research shows that a healthy digestive system also supports the immune system. Therefore, the consumption of foods that support the health of our intestines is of great importance. Foods rich in probiotics, known as friendly bacteria, should be consumed. It can also be used as a supplement with the approval of the doctor.
  • Care should be taken to consume iron-rich dried fruits, molasses, cereals, green leafy vegetables, eggs, meat and meat products.
  • Dark green leafy vegetables, unrefined cereal grains, oil seeds and dried legumes, which are rich in magnesium, should be consumed.
  • Zinc-containing legumes, milk and dairy products, seafood, eggs, liver and meat, which are very important for a strong immunity, must be consumed.
  • With the cold weather, it is very important to have a balanced diet. In this context, seasonal diversity should be provided, it should be eaten in sufficient quantities, it should be fed little and often, and a balanced distribution should be provided.
  • The cold weather also means that people think they are less thirsty. However, daily water consumption is of great importance for immunity and general health. Do not try to take liquids from coffee, tea and carbonated drinks. Between 2 and 2.5 liters of water should be consumed daily. Options such as nettle, chamomile, lemon balm, fennel, green tea, rosehip and linden, which are rich in vitamins and minerals, can be consumed instead of black tea and caffeinated foods. But no matter what, daily water consumption should not be interrupted.
  • Omega 3 fatty acids are of great importance for our mental and general health. Therefore, for an effective diet, the consumption of foods rich in Omega 3 fatty acids such as hazelnut, almond, flaxseed, walnut and fish should be given due importance.
  • It should be remembered that we receive less sunlight in cloudy weather and care should be taken to eat a diet rich in vitamin D.
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