What foods to eat in winter to fill up on vitamins?

Winter is here ! At this time of year, when the night falls quickly and the days are shorter, your body needs to fill up with vitamins. Your immune system, circulatory system, and digestive system can all benefit from a boost.

Discover in this article the essential foods and vitamins to favor, to help you be healthy this winter.

What should I eat to stay healthy in winter?

Colds, flu, gastro and lack of sun and vitamin D, winter can be a delicate period for our health.

This is why it is important to ensure that our diet provides us with nutrients, which help to support our immune system and our vitality in an effective way.

In this article, we will take a closer look at:

  •      Foods that are good for your health, because they are rich in vitamins.
  •      You will see how they help improve your health.
  •      What you can do to include more of it in your diet
  •      And what alternatives are available.

1. Load up on B vitamins and magnesium with oats

Oats, in addition to being high in dietary fiber, are also high in B vitamins and magnesium.

These elements help to:

  •      Balance your blood glucose levels.
  •      Support the good bacteria in your gut
  •      And to modulate your cholesterol level!

Oats can also make you feel full longer by reducing cravings.

The tryptophan it provides is an amino acid that your body can convert into serotonin, a neurotransmitter that brings feelings of well-being.

The good thing about oats is that you can incorporate it into cookies, snacks, or even smoothies!

Have you ever made porridge? Porridge is a great breakfast option that helps keep you energized despite the cold. You can add almond milk, berries and cinnamon to it. So you will have a real cocktail of vitamins!

2. Go go vitamin C with kale!

Dark leafy green vegetables are highly recommended in your winter diet. And kale is clearly the best choice.

It is incredibly high in vitamin C, a nutrient that boosts the immune system. It also acts as an antioxidant, preventing free radicals from damaging cells, especially those of the skin, while preserving collagen (an essential protein for muscles, joints and skin).

In addition to vitamin C, kale contains a fair amount of beta-carotene, another powerful antioxidant. The vitamin K found in it is extremely important for blood clotting and maintaining strong bones.

Kale may not be to everyone’s taste, but it’s easy to incorporate into dishes such as soups, smoothies or salads.

During the winter months, bet on the soups! Combine the nutritional benefits of cabbage with other vegetables like sweet potatoes, parsnips or carrots.

3. Sweet potatoes: to fill up on fiber and vitamin E

The big advantage of sweet potatoes is that they are high in fiber. They promote good digestion and good transit.

They also contain a lot of nutrients like beta-carotene, vitamin C, potassium and vitamin E.

This makes sweet potatoes a good choice for supporting your immune system, eyes, and gut.

If you want to include more sweet potatoes in your diet, soup is a great option! but you can also eat them as fries. An easy and delicious recipe: cut the sweet potatoes into fries, salt, pepper, drizzle with olive oil. Bake for 20 minutes. You will have ultra light and melting fries!

4. Oily fish and omega-3s

Oily fish such as sardines, tuna, salmon, have long been appreciated for their high content of omega-3 fatty acids.

Omega-3s are valuable for supporting cognitive functions. Studies have also shown that fatty fish like salmon can lower blood pressure, due to their potassium content.

Another benefit of oily fish is that they are a good source of vitamin D. However, this nutrient is not readily available in our diet. We should expose ourselves to the sun at least 20 minutes a day, to synthesize vitamin D. Not easy in winter!

In case of vitamin D deficiency, we risk having a lowered immunity, fatigue and a bad mood.

If you are vegan, how can you benefit from vitamin D or omega-3 intake?

You can try including plant-based or oilseed foods rich in omega-3s, such as flaxseeds, chia seeds, and walnuts, in your diet.

5. Eat berries to get your antioxidant count

Dark-colored berries like blueberries, blackberries, cherries, and acai berries all have one thing in common: they’re extremely high in vitamin C and other powerful antioxidants.

These can help protect your cells against oxidative stress and boost your immune system, potentially protecting you against winter ailments, the common cold, but also seasonal viruses like the flu.

Berries are also naturally high in fiber and have anti-inflammatory properties that help prevent chronic inflammation.

Eating certain berries has also been linked to the prevention of cardiovascular disease. An observational study, involving more than 93,000 nurses, found that people with a higher anthocyanin intake had a 32% lower risk of heart attack*.

This is an extremely positive sign, but more research needs to be done in order to verify this claim. In the meantime, increasing your berry intake can only be a good thing.

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