With proper menu planning, a healthy diet is possible, providing the body with many nutrients. Healthy eating can also protect your skin from low outdoor temperature and dry air at home. There are products that you have to include in your winter diet.
Here are some of them:
Oranges are one of the best winter fruits. They contain a lot of vitamin C, an antioxidant that cells of immune system, especially phagocytes and T cells, need to do their job. Eating an orange daily will reduce the risk of vitamin C deficiency, deficiency of this vitamin in the body may result in a reduced resistance to certain pathogens.
The potassium contained in them protects the skin from harmful ultraviolet (UV) rays. Amino acids contained in oranges have a positive effect on the skin. This juicy fruit has very low calories. Enjoy a fresh orange every day. You can also add pieces of orange to a spicy salad.
Carrots are one of the best products in the winter season. This root vegetable contains large amounts of beta-carotene, which is transformed into vitamin A. Vitamin A strengthens the immune system, helps protect against infections and reduces a risk and duration of respiratory problems, maintaining healthy lungs.
Carrots keep your skin healthy and bright during winter. Vitamin A and various other antioxidants help repair damaged epidermis and maintain skin hydration. Eat carrots in salads and soups and instead of unhealthy snacks.
Beets are rich in phytonutrients and antioxidants beneficial to our health, which protect the immune system by reduces free radicals that damage healthy cells and their DNA. This root vegetable supports the production of white blood cells, which helps the body's immune system to function better. Beets leaves are rich in vitamin C, beta-carotene, calcium, iron and magnesium. You can eat this sweet root vegetable baked, cooked, steamed or in form of soups and salads.
It is recommended to eat whole eggs during winter. The yolk contains more than 90% of calcium and iron in the egg and the proteins contains almost half of the egg white. Hen eggs contain the appropriate proportions of all nine amino acids necessary for the proper functioning of the human body. The body uses protein as fuel to produce antibodies that prevent infection.
Eating eggs for breakfast will help you maintain the healthy body weight because in addition to providing energy, eggs make you feel fuller. An egg white provide energy gradually and does not cause a sharp increase in blood sugar levels. One small egg is also filled with several vitamins necessary for your health, such as vitamins B2, B12, A and E. Eggs are rich in iron, zinc and phosphorus - 3 important minerals that are essential for your body. Their antioxidants power is to reduce free radicals, which protects the body from diseases. A fried, boiled egg or an omelet is a great idea for a winter breakfast.
During the winter, tea with ginger will warm you up perfectly. Rich in antioxidants, ginger is a great way to strengthen the immune system by reducing free radicals in the body. Ginger also increase blood circulation, which is essential for optimal health. At the beginning of the cold or flu, ginger works as an effective antibiotic. It is also effective in reducing inflammation and symptoms of arthritis, which worsen during the winter months. Ginger also helps improve digestion and skin, making it bright and flawless.
In addition, ginger helps normalize blood sugar levels, which helps to maintain a beautiful figure, protecting us from hunger attacks. Try to drink 2 or 3 cups of ginger tea a day.
Here's the recipe for that drink:
- Pour 1 tablespoon of granted ginger into 2 cups of water in small pot.
- Boil water over high heat
- Turn down the heat, cover the pot and boil for 10 minutes
- Strain and add some honey
- You can also add 1 teaspoon of lemon juice to improve the taste
Turmeric has one of the highest levels of antioxidants, which is why we can use it to stimulate the immune system. Turmeric is recommended for people suffering from joint pain during winter days, due to its anti-inflammatory and anti-oxidative properties. It helps reduce free radicals that damage the skin and cause it to lose light and flexibility. Add turmeric to a glass of hot milk and you will get home medicine for cough, cold, runny nose, flu. This drink is specially effective in the case of dry cough.
Recipe for turmeric milk:
- Boil 1 glass of milk
- When the milk is warm, add ½ teaspoon of turmeric powder
- Stir slowly and add 1 or 2 teaspoons of ginger root, 2 cloves and 1 cardamom
- Boil for a few minutes
- Then strain a milk through the dense sieve and drink it hot
Eating a bowl of nuts, especially roasted almonds, in cold, winter afternoon is preferred by many people. Almonds keep you healthy during the winter. These little nuts are full of antioxidants that can work wonders for your health by reducing free radicals, that weaken your immune system. They are rich in high-quality protein, magnesium, fiber, B vitamins, calcium, potassium, phosphorus, zinc, iron, and healthy fats. They can help suppress sugar cravings and prevent weight gain.
Vitamin E contained in almonds helps nourish the skin and protect it from harmful UV light. Due to anti-aging properties almonds help reduce wrinkles and other signs of aging. You can eat 15-20 almonds a day, as a healthy and tasty snack not afraid of gaining weight.
Pomegranates are rich in antioxidants such as polyphenols, tannins, flavonoids and anthocyanins that will help you maintain your health and strength during winter. They also have anti-inflammatory properties that help block enzymes that can damage your joints and cause pain and stiffness. This is specially useful for people with arthritis.
Pomegranates, eaten regularly, improve the skin appearance. Because of its vitamin C content the fruit contributes to the formation of collagen, which helps to delay the wrinkle of the skin.
Cold winter days are the best time to savor the creamy fruit - avocado. Avocado contains a lot of vitamins such as vitamins A, C and E and also folic acid, magnesium and potassium. In addition, the monounsaturated fats allow you to absorb more nutrients from other food.
The monounsaturated fats in avocados help keep the skin moisturized, thus preventing dry skin. Eating this fruit also reduces the visibility of fine wrinkles and improves skin tone. It also improves the production of collagen which maintains the elasticity and firmness of the skin. For health and beauty , replace cheese and mayonnaise in your sandwich with pieces of avocado. You can use avocado oil to massage your body before bathing. This will moisturize your dehydrated and itchy winter skin.
This vegetable has an extremely high antioxidant content as well as many vitamins and minerals. Eating broccoli has many advantages in the dry and scaly skin during winter. Vitamin C stimulates the production of collagen to maintain healthy skin and vitamin A protects the skin's cell membranes and prevents skin damage from exposure to UV radiation. Plus, with just 15 to 25 calories per portion, you don't have to worry that you will gain weight in the winter months.
Dark chocolate, green tea, sweet potatoes, chia seeds, pumpkin, pumpkin seeds, honey, oatmeal and grapefruits should also be included in the list of 10 great food products for winter. It should be remembered that during winter, when air temperature drops below zero, our body needs higher calorie meals. So let's take care of a varied, appropriately high-calorie diet rich in nutrients and vitamins.