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Principles 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 winter, opt for citrus fruits
Why are citrus fruits the best choice in winter? Towards the end of November in countries such as Italy and Spain, the ripening season for oranges and mandarins begins. Since the distance between Poland and these countries is not substantial, the transportation time is significantly shorter, allowing for the harvest of fully ripe fruits. This enables us to enjoy the natural aroma and taste of the fruits that have fully ripened in full sun.3. Employ the freezer
Despite the fact that the periods of peak ripeness for different fruits and vegetables pass, we can have virtually unlimited access to them throughout the year. Fresh products can safely be replaced with frozen goods. Because they are typically frozen within a few hours of harvest, they retain almost all essential nutrients.4. Select the cans
Summer is the most suitable time for preparing food preparations, such as fermented cucumbers. Vegetables that are fully ripe are best suited for this purpose. Fermented products are known for their health-promoting properties, which may be due to the presence of probiotic bacteria. Fermented products have been included in healthy food guidelines in some 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. In addition to the microflora, fermented products may exhibit significant antioxidant activity.5. Do not forget about vitamin D
During winter, in our geographic latitude, the body cannot produce enough vitamin D. Why is it so essential to have an optimal concentration of vitamin D in the blood? It is involved 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 avoid 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. Fortify the immunity
Besides vitamin D, other dietary components also seem to have a beneficial effect on the body's immune response, such as vitamin E. 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. Low levels of zinc, to which older people are particularly susceptible, may lead to impaired functioning of the immune system. The effectiveness of supplementation in reducing the risk of diarrhoea and pneumonia was demonstrated by M. Y. Yakoob and colleagues in a study involving small children in developing countries, where the deficiency of this element is widespread. Excessive intake of zinc, most often due to supplementation, can have equally unfavourable effects as its deficiency. Therefore, healthy adults are not recommended to take unnecessary supplements, but only to ensure that they are provided in adequate amounts from food. The daily recommended dose of zinc (10 mg) can be provided, for example, by consuming 100 g of buckwheat groats + 50 g of oat flakes + 50 g of white beans + 100 g of wholemeal rye bread. Probiotic bacteria (those that reach the gut alive) also have many beneficial properties - they strengthen the intestinal barrier or act directly against pathogenic bacteria. The effects depend on the bacterial strain, not on the species and sex. Therefore, it is difficult to determine which probiotics should be supplemented if the aim is, for example, to reduce the risk of infection. However, it is undoubtedly worth including yoghurts and other fermented dairy products in the diet due to the content of potentially health-promoting lactic acid bacteria and calcium with the best bioavailability.7. Is it beneficial to supplement with vitamin C during winter?
It is not entirely known whether supplementing with vitamin C can prevent infections. 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, such as shortening the duration of the disease, but not in others. Vitamin C supplementation is not recognized as a preventive factor for the onset of diseases. However, it is important to ensure that the diet provides sufficient amounts of this compound. The requirement 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). As can be seen, providing the correct dose of ascorbic acid through rational consumption of vegetables and fruits is not difficult.8. Winter diet rules – how to eat in winter?
In short, in winter one should pay attention to immunity and make the most of seasonal products. 1. Eat a lot of 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.
