What Products Should Be Added To The Diet In Winter

A short daylight, a frost that pinches the nose, pre-New Year hustle and bustle - the main reasons why it is more difficult to monitor nutrition in the cold season. The craving for sweet, fragrant pastries and hot cocoa with marshmallows becomes much stronger than the desire to eat a vegetable salad. As a result - lack of energy, bad mood and excess weight. And it's not even about willpower. Scientists claim: all these are features of the human body's adaptation to winter, including increased appetite and reduced energy expenditure.

But with the right approach to choosing a diet , you can help the body cope with the transition to winter time without losses. Or more precisely - without possessions in the form of a runny nose or extra centimeters on the waist. And we are not talking about another diet that will bring nothing but additional stress and guilt. It is about the right choice of food, which the body needs especially in the cold season.

Here is a list of winter foods - most of them are much more useful and effective than dietary supplements.

Products containing zinc

The reason for frequent colds and skin problems in autumn and winter may not be cold weather, but a lack of zinc. As you know, this trace element stimulates the work of the immune system, and is also responsible for the condition of the skin and hair. Because of this, it is often added to body and hand products that protect against frost.

Before stocking up on antivirals, remember how long ago seafood and spinach were on your menu? 100 g of oysters contain more than 78 mg of zinc, which exceeds the recommended daily allowance by 5 times. If you don't really like any types of shellfish or follow a vegan diet, add nuts (peanuts, hazelnuts, almonds), pumpkin seeds and dark chocolate to your diet in winter .

Products rich in magnesium

This trace element has a very important role for bone development and also helps to produce energy. And isn't everyone dreaming about her on the eve of New Year's holidays? Instead of drinking another cup of coffee or eating an energy bar, focus on kelp (brown algae), nuts, legumes, wheat germ, avocados and dark chocolate without additives.

A diet rich in these products will be especially useful for those who are sad because of the lack of sun or succumb to New Year's melancholy. Scientific studies have shown that magnesium deficiency in the blood is associated with the development of depression. Why is it necessary to fight a bad mood not only with positive emotions, but also with proper nutrition that improves mood.

Citrus fruits

Tangerines not only create the long-awaited New Year's atmosphere, but also provide the body with many useful substances. Thanks to a generous portion of vitamins C, A, D, group B, citrus fruits improve complexion and strengthen the immune system.

In addition, oranges (both orange and red) are rich in fiber, which contributes to the feeling of satiety. It helps not to overeat and control weight, which is especially important during the holidays. Also, the American Heart Association found that citrus fruits, particularly oranges and grapefruits, help reduce the risk of stroke among women by 19%. But, of course, with regular consumption of fruit.

Superfoods

India's leading nutritionist, Rujuta Divekar, in his book Eating in the Age of Dieting advises to remember important superfoods in winter . We are talking about products that contain the maximum amount of useful substances. An honorable place among them is occupied by quinoa - a starchy seed, and not a grain, as many think. This product is rich in vegetable proteins containing all 9 types of essential amino acids, fiber, iron and magnesium.

Also, winter superfoods should include products containing a lot of anti-inflammatory omega-3 acids. The human body is not able to produce them on its own, so it is so important that the diet contains fatty sea fish (salmon, herring, sardines, mackerel, halibut), flax oil and chia seeds.

Fatty fish belongs to superfoods also because it contains a lot of vitamin D, the lack of which is felt by most people with the onset of cold weather. This nutrient is important for bone health, musculoskeletal system, strong immunity and harmonious functioning of the nervous system.