Every year when winter rolls around, our bodies begin to lose strength and weaken. As a result, we can become more susceptible to colds, fatigue, bacteria and viruses. That said, it’s necessary to maintain a good diet. Here are 7 essential foods that will help you stay strong, healthy and prepared for the winter.
Garlic is a super-effective ally in the pursuit of health!
It contains a natural antibiotic called allicin which is the source of its antibacterial and antiviral properties.
Garlic also contains many antioxidants which help to protect your immune system. When it comes to garlic, use generous amounts when preparing meals but don’t forget to have a bottle of mouthwash on hand!
2. CITRUS FRUITS
Citrus fruits like lemons, grapefruit and oranges, are excellent sources of vitamin C and they can both boost and strengthen your immune system as well as reduce fatigue.
3. THE KIWI
Kiwi is one of the best fruits to eat at the first sign of bodily weakness during the winter. This is because Kiwi contains more vitamin C than most other citrus fruits! Just two kiwis are enough to cover your daily dose of vitamin C.
4. OILY FISH
Oily fish is an essential food item during the winter because it is an excellent source of vitamin D!
During the winter, our exposure to the sun is dramatically reduced compared to the warmer months and as a result we receive less vitamin D. As a reminder, vitamin D is produced by the body when in contact with the sun’s ultraviolet rays. One of the major roles of vitamin D is to strengthen the immune system so it’s important to seek it elsewhere when sunlight isn’t an option. This is why oily fish like cod liver, herring, salmon, sardines, mackerel, anchovies are an ideal alternative source of vitamin D.
5. RED MEAT
Red meat is a well-known source of iron.
Iron deficiency will undoubtedly lead to the beginning stages of extreme fatigue so eating iron-rich foods are a necessary part of a winter diet.
For you vegetarians out there, black pudding is another iron-rich food! You can also reach for lentils, tofu, soybeans, whole grains and white beans.
Chocolate is not only an essential part of the holiday season but it is also a great source of magnesium and iron. Lack of either of the two can result in increased levels of stress and fatigue so it’s okay to reach into the candy dish!
For those of you concerned about copious sugar intake, I’d recommend dark chocolate. 😉
Almonds are endowed with a significant nutrient richness!
A handful of almonds provides vegetable proteins, fiber, and omega 9 (good fat) as well as magnesium, potassium, calcium, iron, zinc, and vitamin B9.
Ideally, you should eat a small handful of almonds every day. But steer clear of the toasted and salty almonds.
Article written by Amélie, RD Nutritionist