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Winter diet What to eat in winter to warm up and strengthen the body
Table of Contents
1. What a diet should look like in the winter
Winter is a time when the risk of infection increases significantly. To prevent this, it is important to take proper nutrition into account. Providing the body with a number of valuable compounds can greatly strengthen it and reduce its risk of illness. During the autumn and winter period, we are very often accompanied by feelings of excess fatigue, depression, drowsiness and weakness. The addition of hot meals and drinks to the diet warms up from the inside and allows the body to improve its self-esteem.2. What to eat to keep your body warm
A warm-up diet is primarily associated with hot meals and drinks. A great solution will be the aforementioned soups and creams, but also cooked vegetables, cashews, rice, pasta, fried fish or cooked meat. For breakfast instead of a classic sandwich, it's worth preparing something warm. The ideal solution is oatmeal or lamb cooked in milk or water. You can try it with fruits and warm-ups such as cinnamon. However, if you don't like to have a sweet breakfast, you can also try preparing dishes.3. Food ingredients that boost immunity
There are several compounds that are particularly important to the immune system: they have a strong immune system and can help fight disease; they include vitamins D and C, zinc, selenium, polyunsaturated omega-3 fatty acids, and protein; most of these compounds can be delivered to the body through a healthy diet.4. Vitamin D and its salts
The exception is vitamin D, which is recommended to be supplemented in the autumn-winter period in a dose of 8002000 j. m. By day. Unfortunately, there is a large vitamin D deficiency in Poland. In one study, it was noted that this problem affected 81% of Poles (P. Kmieć et al., 2015). This is due to too little exposure to sunlight, and it is UVB radiation that is the main source of this compound.5. Vitamin C and its salts
Another important ingredient for the immune system is vitamin C. Its main food source is not, as has been assumed, citrus fruits. The greatest amounts of this compound can be found in red peppers, black pepper, parsley nuts, and wild rose fruits. These products should be included in the diet, especially in the winter season. However, vitamin C deficiencies are very rare and most people consume an adequate amount of it every day.6. Selenium, zinc, and omega-3 fatty acids
Selenium and zinc are mineral compounds that particularly support the work of the immune system. The first of these is found in Brazil nuts, but also in grain products, fish and meat. A good source of zinc in the human diet are plums, oysters, eggs, and meats. Lack of these two indicated components greatly reduces the body's immunity (A. Bostij, U. Skotnicka-Graca, I. Ozga 2017).7. It's a protein
Proper protein intake is very important for maintaining the proper functioning of the immune system. This macronutrient is involved in the production of antibodies, i.e. immune proteins. Their main function is to protect against microorganisms. Too low protein intakes can be associated with deficiencies, thus increasing the risk of infection. In addition, inadequate amounts in the diet can cause improper absorption of vitamins and minerals. The main source of protein in the human diet should be lean meat, fish, dairy products and plant seeds.8. What spices to choose in the winter
Winter is very often associated with the scent of cinnamon, raisins and root spices. It is worth choosing, but not only because of the taste and aroma. They are distinguished by their beneficial properties. Cinnamon has high antioxidant potential, antibacterial and anti-inflammatory effects. Ideally, it is a good choice as an additive to sweet dishes, e.g. soups, waffles and homemade condiments. However, cinnamon is primarily found in drinks, giving them a slightly pungent flavor.9. Summary
In the winter, it is especially important to take care of the resistance, so it is worth paying attention to the way you eat. Including certain products in the diet and preparing them properly can not only warm up the body but also strengthen it. It is especially recommended to choose heat-treating foods, with the addition of a large amount of colorful vegetables and fruits. Fish, whole grains, meat and eggs should not be lacking on the plate. In addition, vitamin D supplementation is recommended because its synthesis in the autumn-winter period is insufficient.
