Living healthily in winter is possible if you eat a diet rich in vitamins. But which vitamins do we need so that we don't get sick so often this time of year? Where should we even look for these vitamins and where should we hope to find them? In this article we recommend a few foods that will have a great effect on your tone and good mood in the cold winter time.
Live healthy – tips for a vitamin-rich diet in winter
Sauerkraut: Sauerkraut is a product of fermentation like wine or kefir. That's why sauerkraut is much more recommended than normal white cabbage. In sauerkraut there are a number of useful substances such as vitamin C, K and group B (B1, B2, B3, B6, B12), as well as calcium, calcium, sodium, iron, phosphorus, sulfur, silicon, zinc and copper. Furthermore, this food is enriched with lactic and acetic acid during fermentation, which improves digestion.
Products containing vitamin D
In winter we miss sunlight and therefore vitamin D. But this problem can be easily solved by adjusting the menu - eat more caviar, eggs, butter, cheese, milk, egg yolks, fish, liver. These products will help you compensate for the necessary daily dose of vitamin D and thereby increase immunity, improve skin condition and normalize blood pressure.
potatoes in winter
Do not attach importance to dishes with potatoes. The useful properties that the summer potatoes had were hopelessly lost in the winter potatoes. All that remains is strength. In winter it would make more sense to replace the consumption of potatoes with other vegetables.
Homemade winter supplies
Cucumbers, jam and compote are also low in vitamins. So it's best to stay away from the cucumbers and plum compote.
Frozen fruits
Frozen berries - strawberries, cherries, raspberries, currants - are a great source of vitamins and trace elements. Defrost them and eat them with yogurt, quark or ice cream. You can include them in fruit jelly or smoothie recipes. Frozen fresh fruits and vegetables in summer are much healthier than canned ones.
Cranberries
Another good source of vitamins. In addition to the large amounts of vitamin C, this product also contains vitamin PP, which is quite rare and promotes the absorption of ascorbic acid. Cranberries are therefore an indispensable product on the winter table. It contains iron, iodine, potassium, magnesium, manganese, silver and phosphorus. The fruit is known for its strong antioxidant properties, has a restorative effect and cleanses the body of toxins and heavy metal salts.
Leafy vegetables and herbs
The leafy vegetables are very rich in vitamins, fresh or dried. It contains many microelements, so our recommendation to you – eat as many different green herbs and tea as possible.
Greenhouse fruits and vegetables
Of course, greenhouse fruits and vegetables don't contain as many nutrients as typical seasonal ones, but that doesn't mean you shouldn't eat them in the winter. Use them in combination with seasonal vegetables such as carrots, beets, onions and others. Note that the more diverse and colorful your diet is at any time of the year, the more useful it will be for your health. Because for every color there are a number of elements with their strong antioxidant effects that you shouldn't miss.
The World Health Organization recommends that all people eat at least 5 servings of fruits and vegetables (in 100g portions) per day.
Exotic fruits
Living healthy in winter is tastier! Exotic fruits are no less useful than those native to your country. Don't worry about them being "imported" - potatoes came to Europe in the 17th century and were as exotic as mangoes or papayas. Eat a lot of kiwi - it contains record amounts of vitamin C. Avocados are also a valuable source of unsaturated fatty acids.
