Thursday, January 20

The 6 habits to nourish yourself correctly in the winter and not get sick


Winter is probably the hardest time of the year, It is no secret to say that cold weather affects the body significantly. The reality is that our food preferences, metabolism, energy levels and even mood change dramatically during cold winter days. In addition, we are much more likely to suffer from illnesses, allergies and seasonal flu. The immune system is crying out for us to fill it with warm and comforting foods, but above all dense in essential nutrients that activate the defense system. The secret to staying healthy during winter is create an eating pattern that serves as a protective shieldBased on this, we took on the task of compiling some of the foods that cannot be missing from a diet to keep you strong during the winter. These are 6 of the most recommended by doctors and nutritional experts, do not hesitate to integrate them into your daily diet.

1. Eat more soups

Soups aren’t just one of the warmest, most comforting foods for surviving the cold winter. Depending on the ingredients they contain, they will be a great ally to increase the intake of essential nutrients in the body and thus strengthen the immune system. The secret is to create soups based on the use of abundant vegetables, chicken broth, beef and fish broth, as well as integrating medicinal spices such as ginger, garlic and turmeric. Soups are a wonderful alternative to keep the body hydrated, while supplying you with vitamins, minerals, and numerous antioxidants. Bet on preparing them at home, avoid the use of salt and any processed product.

Soup ingredients
Winter medicinal soups. / Photo: Pixabay

2. Drink warm milk

Milk and other dairy by-products such as yogurt and cheese are an excellent winter food option. This is because They contain many vitamins B12 and A, proteins and calcium, which improve health and enhance the body’s defense system. Considering that most people tend to catch colds during the winter, integrating the habit of drinking warm milk frequently will go a long way to avoid getting sick. All this while promoting hydration of the body, in addition, milk is a great drink option to increase energy levels. Bet on drinking skim or low-fat milk instead of whole milk to protect your body weight. In addition, you can integrate a portion of low-fat natural yogurt to reduce calorie intake.

Warm milk
Warm milk / Photo: Pixabay

3. Integrate the use of cauliflower and broccoli

All fruits and vegetables are a wonderful ally to strengthen the immune system, they contain powerful nutrients and antioxidants that can contribute to the defense against the most typical winter diseases. Specifically broccoli is recommended as cauliflower contains a lot of vitamin C, which is well known, is essential to keep the defense system strong and prevent all kinds of flu and influenza. What’s more, Cruciferous vegetables stand out for their antioxidant content with great anti-inflammatory properties that fight infection. Best of all, it is very easy to integrate them into the diet, since they go great in soups, creams, sauces, salads, stews, as well as all kinds of stir-fries and garnishes.

Broccoli
Cauliflower and broccoli. / Photo: Magda Ehlers / Pexels

4. Start the day with oatmeal

There is no better habit to have a strong immune system than to start the day with a good breakfast, packed with energy and nutrients. And undoubtedly one of the most recommended is oats, in principle because It is a very satisfying food, rich in protein, fiber, vitamins, minerals and numerous antioxidants. Best of all, being a whole grain cereal, it lends itself to creating all kinds of recipes such as smoothies, healthy pancakes, oatmeal bowls, and healthy bakery. It also goes great with other healthier foods, bet on integrating seeds, nuts, berries, cinnamon, ginger, bananas and some winter fruits such as dates, figs and apples.

oats and fruits
Oats and fruits. / Photo: Shutterstock

5. Eat root vegetables

Finding fresh vegetables during the winter can be a daunting task. But nevertheless, root vegetables such as carrots, turnips, beets, onions, potatoes, leeks, garlic and radishes, they are a wonderful addition. In addition, to be incredibly available since they can perfectly withstand cold weather. The best of all is that you can integrate them into the diet roasted, boiled and in some cases raw, they are the most versatile and contain powerful vitamins (especially A and C), minerals, antioxidants, fiber and are a good beta-carotene booster. Bet on starting the day with a rich orange juice, add beets to your salads, prepare a rich potato, leek and onion cream, and add garlic to all your preparations (it is the immune system’s best friend).

carrot
Carrot juice. / Source: Shutterstock

6. Increase the consumption of cheese, eggs and fish

Ensuring adequate protein intake is just as important, and they are the perfect complement to provide satiety and other essential nutrients to the diet. Do not hesitate to add low-fat cheeses, eggs and fatty fish, they are foods very rich in vitamin B12; It stimulates the normal functioning of the immune system. In addition, they are great allies to reduce fatigue and tiredness, and they are the most versatile. What’s even better is that you can consume them at any time of the day. In essence, these meals will make winter seem shorter by boosting your immune system and providing the energy you need to stay strong and in good spirits.

Proteínas. /Foto: Shutterstock

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