With the arrival of the low temperatures, one of the keys to reinforce the immune system is in the food: “In winter, the ideal is to always complement three daily fruits and vegetables of different colors. If we also add legumes and lean meats, we will reach a variety of nutrients and meet the requirements of a balanced diet,” he recommends Claudia sigh, Bachelor of Nutrition.
The winter climate tends to generate resistance to both sports and regular water consumption: “In addition to eating habits, it is key to hydrate and maintain physical activity to avoid sedentary lifestyle; especially in the elderly, who have more tendency to get sick,” said the founder of Cooking Servicea personalized food service that joins science, clinical sensitivity and healthy kitchen.
According to the professional, temperature, sunlight and mood impact on hunger, satiety and cravings; Therefore, at this time it is recommended to consume certain food groups. Fruits must always prioritize those that are seasonal, since being fresh and harvested at the time, they will provide greater nutritional value. Mandin, orange, grapefruit or kiwi, are high in vitamin C and antioxidants, ideal for fighting colds. The key is to consume at least one citrus per day.
As for vegetables such as spinach, broccoli, carrot and red pepper, these provide vitamin A, which helps the body fight infections and diseases. At least three different vegetable colors in each dish must be incorporated. In winter, it is recommended to make soups or stews with a variety of ingredients since, in addition to nutrients, they will contribute heat to the body.
Red meats are rich in iron, an essential mineral for the body for its role in the production of red blood cells and oxygen transport. It is recommended for better iron absorption, it is suggested to consume them with a citrus.
On the fish, this food group is characterized by having vitamin D, which favors the absorption of calcium. Options such as salmon, tuna or mackerel also have omega-3, an essential type of fat that the body does not produce on its own and that strengthens the immune system; Among other benefits. The advice is to add in the daily food accompanied by steamed or baked vegetables.
Finally, legumes such as lentils, beans, chickpeas; Ideal to add in preparations such as stews and to better absorb iron of plant origin, it is recommended to consume them raw or steamed. “While in winter it is necessary to make some adjustments in the food to accompany the body to transit more fresh periods, it is important to achieve habits that last over time already throughout the year. For that, the organization of a weekly menu is key to planning both purchases and meals in advance,” he said.
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