The immune system needs to be strong during the winter season when we are frequently exposed to cold weather. Because this season, winter diseases are always in our doorstep! Having a strong defence mechanism is only possible with healthy living habits such as sufficient and balanced nutrition. What we eat and how much we eat in the winter is also important! Our body is trying to increase its temperature, which decreases as a result of metabolic adaptation, together with the falling temperatures to normal temperature level, which means that it needs more energy and the desire to eat. Consumption of fatty, carbohydrate, simple sugar-rich foods naturally adversely affects the immune system. Therefore, it is more important to consume healthy foods that are rich in vitamins and minerals and keep them full for a long time, especially in the winter season. Here are some healthy eating recommendations for cold weather!
Eat antioxidant-rich foods
Seasonal vegetables and fruits are of great importance to meet the needs of vitamins and minerals in cold weather. Vegetables and fruits are important sources in terms of vitamins A, C, E and antioxidant vegetable chemicals. Therefore, dark green, yellow, orange, red and purple vegetables- fruits; such as spinach, broccoli, green onion, green pepper, radish, beet, tomato, rosehip, apple, kiwi, tangerine should be included in the diet.
Include omega-3 sources in your diet
Omega-3 fatty acids positively affect immune system health. Foods such as fish, fish oil, nuts, and walnuts are rich in Omega-3. For this reason, it is recommended to consume fish 2-3 times a week.
Give the necessary importance to probiotic foods
Probiotic foods help regulate the digestive system and support the immune system. The immune system of those who regularly consume yoghurt and kefir every day seems to be stronger. For this reason, you can consume probiotic-rich foods in a balanced way to increase your resistance to diseases.
Increase fluid intake
In cold weather, plenty of fluid intakes is required to keep body temperature stable. For this reason, even if there is no need for water, 2- 2.5 litres of water should be drunk every day, and fluid intake should be increased with healthy drinks such as linden, sage, rosehip tea.
Consume dry legumes in a balanced way
Dried legumes are both rich in nutrients and strengthen immune system health. For this reason, it is beneficial to consume dry legumes 2-3 times a week especially in the winter season.
Prefer whole grain products instead of sugary foods
As we mentioned above, we may tend to consume more unhealthy foods during the winter months. Therefore, maintaining body weight control becomes more important. For this, whole grain products such as whole-wheat bread, pasta and bulgur should be preferred instead of simple carbohydrate pure sugar and sugary foods. In this way, both weight gain is prevented and immune health is supported.
Do not skip meals
In order to have a healthy winter, place food groups in a balanced way. Eat little and often, eat a variety of foods, do not skip meals. All these form the basis of a healthy and balanced diet.
Remember the importance of vitamin D
Since we cannot see enough sun in the winter months, the level of vitamin D in the body can decrease. Low vitamin D is very important for insulin resistance formation and cardiovascular health. For this reason, vitamin D levels should be checked during the winter months and supplements should be used if necessary.
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