How Should We Eat in Winter?

<p>In this period of winter preparations, we should also prepare our body for winter. Nutrition is a powerful weapon in boosting the immune system's resistance to disease.</p> <p>Adequate intake of seasonal fruits, vegetables and other nutrients increases body defenses. When we eat a regular and balanced diet, unless the individual has a special disease condition, we get enough nutrients from food to meet our daily needs.</p> <p>The body needs more energy both to increase body resistance and to adapt to the external environment. Calorie control and exercise support are important to prevent weight gain during this period.</p> <p>As the weather gets colder, the time people spend at home usually increases. This can increase the desire to eat in front of the TV or computer. During the time spent at home, very fatty and sugary foods should be avoided as much as possible and fresh vegetables and fruits should be included in the daily diet. Snack support can be considered for weight control.</p> <p>The less time we spend outdoors, the less time we can benefit from sunlight. This can lead to individuals feeling more depressed and tired. In this process, vitamin D may not be taken in sufficient amounts. Products enriched with vitamin D or vitamin D supplements can be used.</p> <p>As the weather gets colder in winter, we may not feel the need to drink as much water as in summer. But the body always needs water. Therefore, water consumption should not be neglected. Drink 2-2.5 liters of fluid per day. Warm herbal teas and ginger and lemon mixtures that can be prepared in hot water, green tea can be a good alternative to liquid consumption. These herbal teas support our immune system and help to increase our metabolic rate.</p> <p>It is important to meet the body's needs primarily with natural foods. In cases of malnutrition and disease, some nutritional supplements may be considered.</p> <p><strong>Some natural foods that should be on our table;</strong></p> <p><strong>Apple</strong>; With antioxidant vitamins such as E and C in its content, it strengthens the immune system and increases body resistance against diseases. The fibers in apples are good for constipation.</p> <p><strong>Pear</strong>; Pear, which is rich in fiber, is one of the fruits rich in vitamins A, B and C. Soluble fiber balances blood cholesterol levels and insoluble fiber helps the intestines to function properly.</p> <p><strong>Pomegranate</strong> is a fruit with high antioxidant capacity. It contains significant amounts of potassium, fiber, vitamin C and A. It protects heart health and creates a protective effect against cancer. It has diuretic and blood pressure lowering effect.</p> <p>1 tea glass of pomegranate juice = 2 to 3 times more antioxidant effect than 1 tea glass of red wine = 1 tea glass of green tea.</p> <p><strong>Orange;</strong> It is among the indispensable fruits of the winter season. It strengthens the body's defense mechanism against diseases with its rich vitamin C. The high potassium it contains helps to balance blood pressure.</p> <p><strong>Tangerine</strong>; With the rich and natural vitamin C it contains, it increases our body's power to resist diseases. Helps lower high blood pressure with its potassium content</p> <p><strong>Kiwi contains</strong> vitamins A and C and is a very good vitamin store that will help us to protect us from diseases such as colds.</p> <p><strong>Broccoli</strong>; It shows antioxidant activity with the sulforaphane substance it contains and stimulates the immune system. It strengthens immunity as it contains vitamin C and vitamin E together.</p> <p><strong>Pumpkin</strong> is rich in vitamin C and vitamin E, minerals such as iron, potassium and antioxidants. It strengthens the cells of the immune system. It is a good source of fiber.</p> <p><strong>Spinach</strong>; Vitamins A, B, C, E, calcium, magnesium, quarcetin are all found together. Prevents infections and strengthens immunity</p> <p><strong>Carrots</strong> contain B-carotene, a precursor of vitamin A and a powerful antioxidant</p> <p><strong>Parsley</strong>; It has high vitamin C content and contains iron. It is an edema remover. It cleanses the kidneys and reduces the formation of cancer.</p> <p><strong>Celery</strong> is a vegetable with high amounts of vitamin C. Apart from vitamin C, it also contains sodium, phosphorus, potassium, calcium, magnesium and iron minerals.</p> <p><strong>Cabbage</strong>; A B and C vitamin content is high. It contains plenty of pulp. It is effective in reducing rheumatic diseases. It has anti-edema, anti-cancer properties.</p> <p><strong>Leek</strong>; It contains vitamins E, C, B1, B2 and A. It is rich in mineral content such as potassium, calcium and iron. It has a high pulp content. Reduces constipation as a result of increasing bowel movements.</p> <p>Of course, the most important thing to remember in the winter months is to consume oily fish such as salmon, sardines, rich in Omega-3 fatty acids with high anti-inflammation content and walnuts, flax seeds and purslane. Try to consume fish 2-3 days a week in winter. Its vitamin E content has a protective effect on the skin.</p> <p>When vitamin D is not synthesized sufficiently in winter, body resistance decreases. If your vitamin D level in the blood is low, you can take a supplementary preparation.</p> <p>Yogurt, kefir and pickles are fermented foods with probiotic properties. Good choices for the immune system</p> <p>As the weather gets colder, our metabolism does not want to expend energy to protect itself and prefers to store fat. Watch your calorie intake for weight control!!! The feeling of constantly eating, especially sweet, sugary, pastry foods containing simple carbohydrates increases. With longer nights, less movement and more time spent at home, the consumption of junk food increases.</p> <p>Foods with simple carbohydrates (sweets, sugar, pastries, wafers, biscuits, etc.) can cause sudden changes in blood sugar, leading to more sweet cravings. By replacing them with complex carbohydrate foods (whole grain products, oatmeal, dried fruits, whole wheat biscuits, crackers, etc.), we can both regulate sugar-insulin levels and get less fat and calories.</p> <p><strong>Healthy Snacks for Winter Nights</strong></p> <ul> <li>Seasonal fruits or low-sugar fruit desserts such as quince, apple or pumpkin desserts can be preferred.</li> <li>Hot cinnamon and ginger milk can be used to suppress your sweet tooth.</li> <li>Homemade fruit yogurt and milk,</li> <li>Green tea A mixture of cinnamon and cloves suppresses your appetite and sweet cravings</li> <li>A reasonable amount of walnuts - almonds and hazelnuts (too much can cause weight gain)</li> <li>Cakes, cookies or puddings you can make using oatmeal</li> <li>Baked fruit and vegetable chips (sweet potato, red beet, kiwi, persimmon, etc.)</li> <li>Fat-free popcorn can be the snack of winter evenings.</li> </ul> <p>If you have weight problems, you can create a feeling of satiety with warm herbal teas (since they stay in the stomach for 80 minutes).</p> <p>Our body is our most precious garment, take care of it by eating healthy.</p> <p><strong>Winter Tea Recipe</strong></p> <ul> <li>1 lemon</li> <li>3-4 bay leaves</li> <li>1 teaspoon thyme</li> <li>1 tablespoon of hibbiscus</li> <li>1 piece of ginger</li> <li>1 pinch of linden</li> <li>1 teaspoon of echinacea</li> </ul> <p>(you may not put all of them)</p> <p>**You can drink it throughout the day (without sugar) after brewing it for 15 minutes in water boiled and cooled to 70 degrees.</p> <p>&nbsp;</p> <p><strong>Dyt. Kamile Altin</strong></p> <p>&nbsp;</p> <p>&nbsp;</p> <p>&nbsp;</p> <p>Updated:Oct 7, 2022, 15:29</p> <p>This content has been published with the approval of Atakent Health Group Medical Editorial Board. The content published on the page is prepared with scientific data at the time of registration and is for informational purposes only. There is no content on curative health care. Please consult your physician for accurate diagnosis and treatment.</p>