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Winter Diet The most important rules
Table of Contents
1. Seasonal products
In winter, the range of seasonal vegetables and fruits is limited. Why should seasonal crops which are also harvested during the winter season be an important part of our diet, e.g. celery, Brussels sprouts, raspberries. Other equally valuable and available products in winter include onions, garlic, beans (dried grains), white cabbage, red cabbages, peaches, celery and celery. However, why should seasonally grown vegetables be important ingredients in our diet?2. In the winter, put on citrus
Why are citrus fruits the best in winter? At the end of November in Italy and Spain, oranges and mandarins start to ripen. Since the distance between Poland and these countries is not large, transportation takes much shorter, so the trees can be harvested already fully ripe fruits. Thanks to this, we can enjoy the natural aroma and taste of the fruits that have managed to thrive in full sun.3. Use the freezer
Despite the fact that the season for individual fruits and vegetables passes, we can have almost unlimited access to them all year round. Fresh products can be easily replaced with frozen products. Because they are usually frozen a few hours after harvest (during their full maturity), they retain almost all of their nutritional value.4. Choose the boxes
Summer is the best time to prepare preparations, e.g. fermented cucumbers. Vegetables that are fully ripe are best suited for this. Fermented products are known for their anti-health properties, which may be due to the presence of probiotic bacteria. Fermentable products have been included in health nutrition guidelines in some countries, such as Australia, Kenya or Bulgaria. Estimatedly most fermented products contain up to 106 bacteria cells per gram. Both the fermented cabbage and the cucumber are products of so-called natural/spontaneous fermentation.5. Remember about vitamin D
In our geography, winter is a time when the body is unable to produce adequate amounts of vitamin D. Why is it so important in the blood? It is involved in bone metabolism, affects the functioning of the immune system, can have a beneficial effect on the immune cells (macrophages and monocytes) and enhance the immediate immune system response and thus the resistance to infection. If the results of one study also published in the Swedish Medical Journal indicate that vitamin D supplementation depends on the level of the person's blood supply at the source of this vitamin D, it can be beneficial for the immune cell (macrocyte and monocyte) and it can boost the response of the body's immune system immediately, thus boosting immunity to infections.6. Support the resistance
However, in mice treated with vitamin E-enriched foods, the effectiveness of such an intervention was shown to protect against the flu virus and to support the T lymphocyte response. In other experiments, it was shown that it was equally difficult for humans to demonstrate similar dependencies, but M. Chavance and C. In their study of elderly people with a higher concentration of zinc, however, the results of this study showed that only other rare cases of infection, including the influenza virus. In another experiment, S. N. Meida and the co-workers found that the effects of these three low-level products on the health of bacteria and fertilisers could not be achieved without the use of a placebo-resistant dietary supplement.7. Is it worth taking vitamin C in winter?
Whether vitamin C supplementation can prevent infections is not entirely known. H. Hemilä cited a number of studies in his review paper, the results of which do not give a clear answer. In some analyses, supplementation yielded positive results, e.g. in the form of shortening the duration of the disease, while others did not.8. The winter diet is the rule
In summary, in winter you should be resilient and make the most of seasonal products. 1. Eat a lot of seasoned vegetables, incorporate them into your citrus diet. 2. Vegetables and fruits from the summer season can be incorporated into your diet as frozen vegetables. Avoid preserved vegetables in vinegar, fruit canned in sweet syrups. 3. Eat whole grains three times a day to provide adequate zinc. 4. Eat fish or supplement with D. 5. Eat 5 servings of vegetables and fruit per day (with a vegetable premium) to maintain optimal vitamin C in your diet. 6. Eat raw vegetable oils every day, at least a few times per day, to provide an adequate amount of vitamin E in your body.
