It is of great importance to take care of nutrition during the winter months in terms of protecting health.
Both cold weather and epidemics threaten our health from the winter season. Continuous transition between dry and heated indoor environments increases the risk of infection. Therefore, nutrition is of great importance in terms of maintaining health in winter. With a proper nutrition plan, it is possible to help strengthen the immune system and prevent winter diseases.
-
Eat lots of fruits and vegetables!
Strengthen your immune system by eating fruits and vegetables that contain plenty of vitamins, minerals, phytochemicals and antioxidants. Choose regional products, because the beneficial substances contained in foods may be lost during long transportation and storage times. Opt for winter fruit and vegetables such as tangerines, apples, grapefruit, broccoli, brussel sprouts, carrots, cauliflower and potatoes. Frozen vegetables and fruits may also be among your choices. These products are frozen by freezing shortly after harvest, thus preserving a significant portion of the micronutrients. Make sure it does not contain any preservatives or artificial additives. If possible, take care to consume fruit or vegetables at every meal or snack.
-
Stew!
You can use slow cooking methods and economical amounts of red meat in a pot. Red meat is rich in zinc and iron, two minerals that strengthen the immune system. Legumes (chickpeas, kidney beans, soybeans) are excellent sources of protein. They contain low amounts of fat and high amounts of fiber and are also affordable. A casserole with meat and various vegetables offers both food comfort and increases your ability to fight disease.
-
Enjoy your soups!
A variety of soups that can be made with plenty of vegetables, legumes, yogurt, milk, cream and maybe a little meat are the perfect food to boost your immune system. Chicken soup, in particular, is thought to contain some ingredients that have an effect on alleviating upper respiratory tract infections.
-
Watch your portions!
To avoid eating too much, try eating at the table with your family, turn off the TV, use smaller plates, and reserve half your dinner plate for vegetables.
-
Any vegetable that makes you tear should be found on your plate regularly!
Onions, leeks, chives and garlic are foods that can be found all year round. In addition to adding flavor to meals, these products contain numerous valuable ingredients with antibacterial and disinfecting effects. Instead of chopping the garlic or cooking it whole, if you mash it as much as possible and wait for 10-15 minutes, you can get the most benefit for your immune system without loss of nutrients. There is no need for such a preparation process for onions.
-
Choose foods that contain vitamin D!
Vitamin D, also called the ‘sunshine vitamin’, has been shown to support the immune system. Many people do not get enough vitamin D in winter when the weather is often overcast and the sun is low. In this case, foods become the most important source of vitamin D. Fatty fish such as salmon, mackerel and sardines are good sources of vitamin D. In addition, vitamin D fortified milk and yogurts, egg yolk, avocado and mushrooms can also be consumed for this purpose. Since Vitamin D is a fat-soluble vitamin, dietary fat is needed for its effective transport and use in the body. Therefore, healthy fats such as extra virgin olive oil, coconut oil, butter from grass-fed cows, oils from nuts and seeds should be consumed as part of a balanced and healthy diet.
-
Oil seeds keep you awake!
Prolonged exposure to low sunlight also means an increase in the sleep hormone melatonin. This can make you feel tired, weak, and unmotivated. To control this situation, you need serotonin, which is melatonin’s rival. From peanuts and cashew nuts to nuts and also to sunflower seeds, many types of oilseeds can meet your serotonin needs.
-
Warm-up from inside!
You should include hot food and plenty of spicy drinks in your menu. These warm your organs and muscles from the inside and develop resistance to low temperatures, while at the same time speeding up your blood circulation and stimulating your metabolism. By using ginger, red pepper, black pepper and cinnamon in your food and drinks, you can not only increase the flavor of your food, but also prepare delicious teas.
-
Consume fermented foods!
Fermented foods such as sauerkraut and pickled vegetables, as well as fermented dairy products such as yogurt and kefir, are rich in probiotics. Probiotics help keep the gut healthy by increasing the stock of beneficial bacteria. These bacteria play an important role in immune system function.
-
Consume good carbohydrates!
Cold, humid, dark weather tend to increase the need for carbohydrates because the body needs extra energy to stay warm. Carbohydrates can be classified as healthy or unhealthy. Unhealthy carbohydrates tend to be refined and contain too much sugar. They provide energy quickly, but because they stimulate insulin release quickly and powerfully, they can likewise create a rapid energy drop. They are also easily converted into stored fat. In contrast, healthy carbohydrates are generally less processed and contain low sugar. Thus, a slower release of energy occurs. In this way, they help keep blood sugar and therefore energy levels stable. Good carbohydrate options that can be preferred in winter include potatoes, sweet potatoes,
-
Do not neglect fluid intake!
Despite the cold weather, fluid consumption is also important in winter. Even if it’s cold outside, be sure to consume 6-8 glasses of fluid every day. Because of the lower temperatures, less sweating and less thirst, it could mean that people drink less water, instead drinking more comforting hot drinks like tea, coffee, soup and chocolate. Although tea, coffee and hot chocolate are a source of liquid, their caffeine content may eliminate some of their contribution to fluid intake by increasing urine output. For this reason, some caffeinated beverages; You can try replacing it with caffeine-free alternatives such as herbal and fruit tea, soup, lukewarm water, decaffeinated coffee and tea.
