In winter, nature offers us many foods rich in antioxidants, vitamins and minerals that allow us to defend ourselves and strengthen our bodies.

Here are some tips:

Strengthen your defenses

Make sure to consume plenty of seasonal vegetables and fruits such as kiwis and citrus fruits: they are valuable sources of vitamin C, which promotes the assimilation of iron, which helps strengthen the immune system, a deficiency of which can cause weakness.

During the winter, the Brassicaceae family (broccoli, cabbage, kale, purple cabbage, cauliflower, Savoy cabbage, Brussels sprouts...) takes center stage, providing a good supply of iron, folic acid and even calcium. They also contain fibers, which not only promotes satiety but also makes our intestines less sluggish.

Stay hydrated

In winter, it may happen that we feel less thirsty; instead, it is essential to maintain a good state of hydration to keep our cellular metabolism and our brain active. Consuming hot beverages such as tea (especially green tea rich in polyphenols, antioxidant substances that fight oxidative stress) or herbal teas can also be a valuable aid in keeping warm.

Preparing broths and soups also helps to introduce fluids and at the same time nutrients through warming cooking methods.

Keep your spirits up

Consume seasonal vegetables, especially leafy green vegetables such as chard, chicory, spinach, and Swiss chard, which are particularly rich in B vitamins and minerals such as potassium and magnesium, which support the nervous system and help counter irritability.

Consumption of complex carbohydrates, such as whole grains (spelt, barley, brown rice, buckwheat, pasta...) also provides an essential amino acid, tryptophan, which is the precursor to serotonin, the neurotransmitter of good mood.

Don't forget to also combine foods that contain proteins, both plant-based foods such as legumes, which are very satiating and have a warming effect, and animal-based foods such as white meat and fish (salmon, oily fish, anchovies, sardines, and mackerel): these are essential to support the immune system, contain vitamin D and omega-3 fatty acids, which help regulate inflammation in the body and improve cognitive functions.

Stay active

Fight laziness with at least 30 minutes of brisk walking. With a minimum frequency of 3-4 times a week, physical activity is indicated to boost the immune system and to have better management of energy metabolism and stress levels.

References

• https://www.hsph.harvard.edu/nutritionsource/
• Editorial: Diets and eating patterns: effects on the immune system and its regulation. Front Nutr. 2023 Nov 9:10:1305736. doi: 10.3389/fnut.2023.1305736. eCollection 2023.