Winter has just begun in the north hemisphere!!
Pay attention to your diet to stay healthy!
In winter, we need to adapt our diet to the low temperatures.
We must strengthen our immune system by improving our diet, protecting us from possible diseases and infections. We must follow a healthy and balanced diet, ideally including seasonal winter foods, as the following:
Vegetables. Typical vegetables for this time of the year are spinach, chard, cabbage, broccoli, cauliflower, radish, leek, and artichoke. Garlic and onions are also important in our diet as they have antiviral and antibacterial components that protect us from infections. Carrots should not be forgotten either, as they are rich in beta-carotene. Our body transforms this substance into vitamin A, an essential vitamin to keep our mucous membranes in good condition.
Legumes. Lentils and chickpeas are a good option, but also beans and peas. Legumes are a natural source of natural fibre rich in vegetable proteins, so it is vital to give them the importance they deserve all year round. However, we usually prefer to eat them in winter. Don’t forget to eat something rich in vit C after you eat your lentils to increase iron’s absorption and bioavailability.
Broth. A natural broth provides hydration at a time when our thirst decreases. In addition, it contains many nutrients. A great trick is to boil the remains of a roasted chicken with some carrot, onion, garlic, and celery for a couple of hours. You can freeze it in glass containers once strained and just add some thin pasta to make a nice hot soup.
Fish. Salmon or tuna are good options, as they contain vitamin D.
Eggs.Eggs contain essential minerals for our defenses: zinc and selenium. They are also rich in vitamins, proteins, and fatty acids. It is necessary to include them in our diet as they help preventing infections. A mushroom and spinach frittata made with eggs is a nice option for a light lunch.
Ginger. It is an ingredient well known for its medicinal properties. It helps the digestive and circulatory systems and fights viruses and harmful bacteria, as it contains potassium, niacin, and vitamin C. Ideal for colds and sour throats. It’s skin is toxic, infuse the root once it’s peeled in boiling water for a few minutes and use honey as a sweetener.
Fruit. Oranges and mandarins should be fundamental ingredients in our winter’s diet. These are citrus fruits with a high content of vitamin C. Kiwis, pineapple, and strawberries can also help us in winter.
Nuts. Almonds, hazelnuts, walnuts, or cashew nuts can greatly complement our diet this time of the year.
Fermented food. They contain probiotics, and these help us promote the growth of bacterial flora, having beneficial effects on the digestive and immune systems. Yoghurt, pickles, sauerkraut, olives, cheese, kefir, tempeh, kombucha and miso are included in this food group.
Let’s welcome this new season! Let’s put on our favourite jumper and try new recipes, let’s make some changes to our meal planning, and listen to what our body needs during this cold winter months!
