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The winter diet is the most important rule
Table of Contents
1. In the winter, put on citrus
Since the distance between Poland and these countries is not large, transportation takes much shorter, so fully ripe fruit can be harvested from the trees. Why are citrus fruits the best in winter? Thanks to this, we can enjoy the natural aroma and taste of fruits that have managed to thrive in full sun. At the end of November in Italy and Spain, oranges and mandarins begin to ripen.2. Use the freezer
Because they are usually frozen a few hours after harvesting (during their full maturity), they retain almost all of their nutritional value. Fresh produce can be easily replaced with frozen produce.3. Remember about vitamin D
Vitamin D supplementation is recommended at 8002000 IU for the period from September to April, although it may affect the functioning of our immune system, may have a beneficial effect on our immune cells (macrophages and monocytes) and may enhance the immediate response of the immune system and thus the immunity to infections.4. Support the resistance
Therefore, although the results of the studies are contradictory (some indicate ineffectiveness), it is undoubtedly worthwhile to provide adequate supplements of vitamin E (tocopherol) with the diet and to consume its sources daily vegetable oils, almonds, walnuts (mainly legumes), yogurt seeds, soybean seeds. However, the effectiveness of the supplement in reducing the risk of diarrhea and pneumonia has been shown to be less effective.5. Is it worth taking vitamin C in winter?
Hemilä cited a number of studies in his review paper, the results of which do not give a clear answer. Vitamin C supplementation is not considered to prevent disease. The requirement for an adult is 75 mg for women, 90 mg for men. 90 mg of vitamin C are supplied by, among others: 130 g of frozen Brussels sprouts, 140 g of Frozen broccoli, ?? 70 g of pomegranate and 150 1⁄2 g of orange (e.g. art).6. The winter diet is the rule
Vegetables and fruits from the summer season can be included in the diet as a freezer. Eat whole grain products three times a day to provide an adequate amount of zinc.4. Eat 5 servings of vegetables and fruit per day (preferably vegetables) to maintain the optimal amount of vitamin C in your diet.6. To sum up, in winter you should be resilient and make the most of seasonal products.
