The best food in winter

Winter rhymes with cold, humidity, lack of light... All this has an impact on our health. Decreased immunity, viruses, low morale, winter depression, are symptoms of the impact that this season has on our body.

Add to this the numerous deviations linked to this period: Christmas, New Year, raclettes, galettes des rois, ... the lack of physical activity (the cold putting off more than one person in winter) and the tendency of some to eat more, and we find ourselves in complete imbalance.

More than at other times of the year, it is important to eat a balanced diet rich in nutrients that stimulate the immune system, as well as good hydration.

But what does our body need to protect itself?

During the winter, it is important to fill up on vitamins and minerals, of amino acidsof good fats and fiber.

Lack of sunlight very often leads todeficiencies in vitamin D, vitamin involved in the metabolism of calciumIt is also used in the fight against bone demineralization. This vitamin, which the body cannot synthesize, is found in fatty fish (mackerel, salmon, sardines, herring), but also in egg yolk.
In order toboost our immune defenses and to fight against the illnesses and viruses typical of this season (cold, flu, respiratory illnesses, ...), it is important to fill up on vitamin C. This vitamin is quite easy to find in our diet. It is found in citrus fruits, green vegetables, kiwis, peppers and cruciferous vegetables (cabbage family).

The vitamin EThis powerful antioxidant and blood circulation vitamin is found in wheat germ, cereals, eggs, spinach, walnuts, hazelnuts and almonds, chestnuts and vegetable oils such as sunflower, rapeseed, corn and soybean.

The zinc has anti-viral properties and is a good ally in fighting respiratory ailments, such as the common cold. It helps to reduce fatigue, anxiety and nervousness disorders. Foods rich in zinc include seafood, shellfish, fish, meat (mainly offal), poultry, egg yolk, sourdough bread and mushrooms.

The antioxidant selenium is an excellent booster of our immune system and helps decrease the virulence of certain viruses. It is found in fish, oysters, mussels, white beans, lentils, red peppers, garlic, broccoli and Brazil nuts.

Amino acids increase the immune system

The glutamine, combined with probiotics, supports the intestinal mucosa and prevents germs from spreading into the bloodstream.
The magnesium and vitamin B are two micronutrients that provide energy and contribute to proper nervous system function. They help to fight against the winter blues, due to the lack of light, which affects our morale and induces a feeling of depression. They are found in dried fruits, wheat germ, cereals, dried vegetables, bananas and chocolate.
Fiber, found in fruits, vegetables, whole grains and legumes, regulates transit and helps preserve gut flora.

The latter is important for our immunity because its bacteria protect us and the small intestine secretes powerful antibodies. The consumption of probiotics, via sourdough bread, cabbage, sauerkraut, olives, stimulates the intestinal flora and its stimulating action on the immune defense process.

It is also important to limit our consumption of bad fats, which are conducive to infections, and to favour sources of good fats, the omega 3. These are present, among others, in fatty fish and vegetable oils such as rapeseed, flax, walnut and lamb's lettuce oil.

In order to get through the winter in the best possible conditions, good food choices are essential.

The best food in winter

Food in winter: foods to eat

  • Citrus fruits are wonderful sources of vitamin C and are rich in flavonoids, Beta-carotenes and fiber.
  • Mate, in addition to its antioxidant properties, relieves physical and mental fatigue.
  • Cruciferous vegetables (Cabbage Family) boost immunity due to their composition of vitamin C, calcium and lutein (a powerful antioxidant and protects against certain cancers).
  • Oysters, rich in zinc and B vitamins, also have the advantage of being low in calories, which makes them the food of choice for the end-of-year celebrations and to fight against the lack of energy regularly felt during the winter.
  • Garlic, onion, and shallot have antioxidant, antibiotic, antiseptic, and anti-infectious properties.
  • Lentils, rich in iron, are an appetite suppressant and anti-fatigue food.
  • Goji berries, a superfood, are powerful antioxidants.
  • The banana is a powerhouse food both physically and mentally.
  • Thyme, rich in phenols, is a good fortifier and protects against cold-related infections.
  • Hive products, such as honey, propolis and pollen, relieve sore throats and fight infections.
  • Chestnuts, rich in minerals, act as an appetite suppressant. They also contain potassium, vitamin C, vitamin B6, manganese and vitamin B9, making them much more interesting than just a side dish for a holiday meal.
  • Green tea,thanks to the presence of polyphenols is a good antioxidant.
The best food in winter

As far as hydration is concerned, it is important to consume at least 1.5 liters of water per day, especially since during this period, the sensation of thirst is less.

# Food
Sarah Garny 28 January, 2019
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