Winter is a challenging time when the human body becomes especially vulnerable and experiences significant stress. A lack of sunlight, cold weather, and prolonged time spent indoors negatively affect overall health and well-being, even if we are playing casino online games, watching cozy movies, or doing other enjoyable activities without leaving our homes.
To help your body cope with these challenges, it’s essential to provide it with all the necessary nutrients through a balanced diet.
Let’s find out about the most beneficial foods that are particularly useful during the cold season.
Which Vitamins and Minerals Are Especially Important in Winter
First, let’s identify what nutrients should be included in foods that are ideal for maintaining health in winter.
Vitamin C
The most important element of a winter diet is vitamin C. It strengthens the immune system and helps the body fight colds and common infections. Unlike many mammals, humans cannot synthesize this substance on their own, so it’s crucial to ensure its adequate intake from external sources.
Vitamin D
It’s well known that vitamin D can be obtained from sunlight exposure. Unfortunately, during winter, simple outdoor walks don’t provide enough of it due to the limited number of sunny days. In such conditions, alternative sources are necessary.
Iron
During the cold season, iron is essential for everyone. In recent years, there has been an increase in iron deficiency cases, especially among women and young children. This is often due to a lack of iron-rich foods in their diets.There is a strong link between iron levels and immunity: sufficient iron contributes to strengthening the body’s defenses and overall vitality.
Zinc
Another element worth attention is zinc. It’s involved in numerous biochemical processes in the body and plays a key role in protecting against viral and bacterial infections.
Foods to Add to Your Winter Diet
Few people realize that in winter, not only does metabolism slow down, but thyroid function also decreases, often leading to a lack of energy and weight gain. To support thyroid health and prevent potential issues, certain foods should be included in your diet.
First, it’s important to ensure adequate protein intake. Major sources include fish, meat, eggs, and dairy products.
Second, minerals are critical for thyroid health. Specifically, selenium and zinc, which play key roles in its function, as well as iron.
If you want to enrich your diet with vitamin C, focus on foods like citrus fruits (oranges, lemons, grapefruits, mandarins), sea buckthorn, kiwi, broccoli, bell peppers, and rose hips.
Vitamin D can be found in fatty fish (such as salmon and mackerel), eggs, and mushrooms. However, don’t forget that taking supplements after consulting a doctor is an even more reliable way to address deficiencies.
To boost iron levels in your blood, consume red meat, organ meats (liver, kidneys, heart, brain), legumes, and spinach.
Zinc is abundant in seafood (oysters, mussels), fish, meat, and nuts, whereas its levels in plant-based foods are significantly lower.
Rules for Crafting a Quality Winter Menu
Creating a winter menu is a responsible task. Like a summer diet, it should be balanced and follow the “healthy plate” principle.
This principle suggests that half of your plate should consist of fiber-rich foods, such as greens and vegetables. If fresh vegetables are unavailable or too expensive, they can be replaced with options like sauerkraut, which is rich in vitamin C and an excellent source of fiber and probiotics.
Canned vegetables are also suitable, but choose only those without unnecessary additives — the ideal option contains just salt.
Root vegetables like pumpkin, sweet potatoes, and zucchini are great additions to a winter menu, though excessive consumption of potatoes and refined carbohydrates, including sweets, should be avoided.
Protein should occupy one-quarter of your plate — this can be meat, fish, eggs, or legumes for vegetarians. The remaining quarter should be allocated to carbs, preferably whole grains with minimal processing. The less processed a product, the higher its nutritional value, so it’s best to choose whole grains.
Don’t forget to include healthy fats in your diet. Add them to your plate in small portions, roughly the size of an index finger. Butter, olive oil, ghee, and avocado not only make the winter menu more balanced but also enhance the flavor of dishes. Additionally, they aid in vitamin absorption and help maintain skin health during the cold season.
