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Fundamentals of the winter diet
Table of Contents
1. Seasonal commodities
In winter, the selection of vegetables and fruits is seasonally limited. Why should seasonally grown crops, which are also harvested during the winter, be an important part of our diet? Examples include celery, Brussels sprouts, raspberries. Other equally valuable and available products during winter are 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? Imported products often travel a longer distance before reaching the stores. Conservation is often required, as in the case of apples and other fruits. Polish producers rarely apply waxing, unlike foreign exporters. Waxing helps protect the fruit from negative effects of time and environmental conditions. Waxes of appropriate quality do not pose a threat to the health of consumers. European law regulates the use of waxes, but if we have a choice, it is worth choosing local and as natural as possible products.2. In the winter, choose citrus fruits
Why are citrus fruits the optimal choice in winter? Towards the end of November in countries such as Italy and Spain, the ripening season for oranges and mandarins commences. As the distance between Poland and these countries is not substantial, the transportation duration is considerably shorter, facilitating the harvest of fully ripe fruits. This allows us to relish the natural aroma and flavor of the fruits that have fully matured in full sunlight.3. Utilize the freezer
Despite the fact that the seasons of peak ripeness for various fruits and vegetables elapse, we can potentially have unlimited access to them throughout the year. Fresh products can safely be substituted with frozen goods. Since they are usually frozen within a few hours of harvest, they retain the majority of key nutrients.4. Choose the canned food
Summer is the optimal period for preparing canned goods such as fermented cucumbers. Vegetables that have completed their ripening period are best suited for this purpose. Fermented products are known for their health-promoting properties, which may be attributed to the presence of probiotic bacteria. Fermented products have been incorporated in healthy food guidelines in certain countries such as Australia, Kenya, or Bulgaria. It is estimated that most fermented products contain up to 106 bacterial cells per gram. Both sauerkraut and cucumbers are products of so-called natural/spontaneous fermentation. Fermentation occurs as a result of the action of bacteria naturally present in the products. Sauerkraut contains a variety of potentially beneficial bacteria, such as Lactobacillus plantarum or Lactobacillus casei. Apart from the microflora, fermented products may exhibit significant antioxidant activity.5. Don't forget about vitamin D
During winter, in our geographic latitude, the body cannot produce adequate amounts of vitamin D. Why is it crucial to maintain optimal levels of vitamin D in the blood? It plays a role in bone mineralization, affects the functioning of the immune system, can positively impact immune cells (macrophages and monocytes), and enhance the immediate response of the immune system and thus the resistance to infections. Studies published in the "British Medical Journal" suggest that vitamin D supplementation, particularly in individuals with low vitamin D levels, can decrease the risk of respiratory infections. Adults do not require supplementation if they expose themselves to sufficient sunlight and uncover their forearms and lower legs for at least 15 minutes between 10 and 15 o'clock from May to September without sunscreen. Vitamin D supplementation is recommended in the dose of 800-2000 IU from September to April. It is also advisable to check the vitamin D level and evaluate whether it is correct, especially if we protect ourselves from the sun. In such cases, the dose of 800-2000 IU/day should be taken throughout the year, depending on body weight and diet. Elderly people over 65 years old should supplement vitamin D throughout the year, also in a dose of 800-2000 IU/day. From the age of 75, the dose should be increased to 2000-4000 IU/day. In winter, it is recommended to increase the intake of vitamin-D-rich foods such as salmon, mackerel, carp, trout, tuna, pickled herring and herring in oil, milk and yogurt.6. Boosting Immunity
In addition to vitamin D, other nutrients also appear to have a positive impact on the body's immune system, such as vitamin E. Animal studies have shown that feeding mice vitamin E-enriched food can protect against the flu virus and support the T lymphocyte response. However, it is more difficult to prove similar dependencies in humans. In a study by M. Chavance and colleagues, it was found that older people with higher levels of vitamin E had fewer infections, including the influenza virus. In another experiment by S. N. Meydani and colleagues, it was found that taking 200 mg of vitamin E daily for a year reduced the frequency of upper respiratory infections and colds. However, the results of the studies are inconsistent, and some of them show no benefits. Zinc deficiency is common in older people and can lead to a weakened immune system. Studies by M. Y. Yakoob and colleagues have shown that supplementation with zinc can reduce the risk of diarrhea and pneumonia in small children in developing countries. However, excessive intake of zinc can be dangerous. Therefore, healthy adults are not recommended to take uncontrolled zinc supplementation, but only to ensure that it is provided in adequate amounts from food. Good sources of zinc include buckwheat, oatmeal, white beans, and rye bread. Probiotic bacteria, which reach the gut alive, also have many positive properties - they strengthen the intestinal barrier, affect the immune system, and fight pathogenic bacteria.7. Is it worthwhile to take vitamin C supplements during the winter season?
It is not entirely clear whether taking vitamin C supplements during the winter season can prevent the occurrence of infections. H. Hemilä cited several studies in his review paper, the results of which do not give a definitive answer. In some analyses, a positive effect of supplementation was observed, such as shortening the duration of illness, but not in others. Vitamin C supplements are not considered a preventive factor for the occurrence of infections. However, it is important to ensure that the diet provides adequate amounts of this compound. The recommended daily intake for adults is 75 mg for women and 90 mg for men. These amounts of vitamin C can be provided by the following products: 130 g of frozen Brussels sprouts, 140 g of frozen broccoli, 70 g of celery, 150 g of orange (about ½ piece). It is evident that through rational consumption of fruits and vegetables, an optimal dosage of ascorbic acid can be easily achieved.8. Winter diet rules – how to eat in the coldest months of the year?
In short, in winter one should pay special attention to immunity and make the most of seasonal products. 1. Eat a lot of fresh, seasonal vegetables, including pickled vegetables in your diet. 2. Vegetables and fruits from the summer season can be consumed in the form of frozen products. Avoid canned goods, fruits in sweet juices. 3. Regularly consume whole grain products to provide the body with sufficient zinc. 4. Include fish in the menu or supplement with Vitamin D. 5. Consume 5 servings of vegetables and fruits per day (with a vegetable advantage) to maintain the optimal amount of Vitamin C in the body. 6. Use plant oils on raw foods daily and eat at least a few nuts to provide the body with the right amount of Vitamin E.
