During the winter our organism must adapt to lower temperatures and the lack of sun on our skin. For this, the wise nature provides us with seasonal foods that help us to face the cold months and fight the typical viral affections, so typical of this time of the year. Dr. Tufet, member of Top Doctors, reminds us that our body needs more energy to maintain body heat and gives us a series of tips to feed us at this time of year.
Winter vegetables such as chard, spinach, cauliflower, artichokes, pumpkin, but also onions, leeks, garlic, are vegetables with mucolytic properties, which have sulfur compounds that once ingested pass quickly into the blood and bronchial level facilitate the removal of mucus, even when inhaling an onion, we notice its effects. The cruciferous family (cabbage, broccoli, radishes, cauliflower, etc.) possesses substances with proven anti-carcinogenic potential, according to Dr. Tufet.
Winter fruits are also very rich in vitamin C. Citrus fruits are one of the sources of this vitamin, which also provide a large amount of carotenoids (which give them their orange, yellow color) with high antioxidant capacity. In these fruits, fiber is also abundant, important to maintain good intestinal health, so it should be taken whole, not in juice, even to make the most of its properties we should replace the morning orange juice with a whole orange.
Dr. Tufet also clarifies that vitamin A helps to keep the skin in good condition (prevents dry skin, lips and mucous membranes (including those lining the inside of the bronchi) and reduce the risk of respiratory diseases. This vitamin is present in meats, eggs, cod oil and vegetables, mainly pumpkin, broccoli and green leafy vegetables. Vitamin D plays an important role in the nervous, muscular and immune systems and basically reaches the body through the sun.
Some foods that help during the winter:
- Nuts such as walnuts contain calcium and help keep bones in good condition, they should be eaten fresh because their high fat content makes them oxidize easily.
- Broccoli and raw green leaves, because the former is rich in vitamin C, antioxidants and very low in calories, and the latter provide chlorophyll with purifying effect and enzymes. It is recommended to consume them cooked, in wok with olive oil, in stews, in ratatouille with homemade tomato sauce, in scrambled eggs with egg whites or raw in salads.
- Infusions and broths: consume fruit teas and green tea, as well as broths, better homemade, the instant ones contain many additives.
- Drinks: it is advisable to reduce and even eliminate from the diet toxic and exciting substances such as caffeine and stimulating drinks.
- Cabbage soups, onion, leek, cauliflower, etc … and seeds can be added (flax as a source of omega 3 and sesame which provides calcium).
- Fruits: especially citrus fruits of this time of the year, which are rich in vitamins and antioxidants. For example: orange, tangerine and grapefruit.
- Fish: they are the most recommended proteins and should be consumed 4 or 5 times a week.
- Meat: defatted red meats and chicken should complete the menu every week.
- Eggs: Always eat organic eggs (their fatty acid content varies a lot from farm eggs) as they are a rich source of protein. If they are organic, they can even be consumed daily.