Winter Fruits and Vegetables: Stay Healthy and Fit

It may be cold outside, but winter is not necessarily the most unhealthy time of year for you and your family. Many people feel tired and lazy in the winter. This is due to lack of sunlight that disrupts our sleep and waking cycles. When it's cold and it's dark outside, it can be tempting to stock up on unhealthy comfort foods. However, it is important to ensure that you always have a healthy diet and that you consume five servings of fruits and vegetables a day.

Carrot is a powerful, crunchy food that contains vitamin A, B, B2, B3, C, D, E and K. Green peas are one of the most nutritious legumes, rich in phytonutrients, minerals, vitamins and antioxidants. . Cabbage has many vitamins and minerals, including folate and vitamins C and K. Cauliflower contains many other nutrients including vitamin C, folate, dietary fiber and omega fatty acids. -3. As you can see, there are many ways to eat healthy, mineral-rich vegetables in the winter.

The colder temperatures that keep us inside can cause our body to absorb less vitamin D than it gets in the summer, which is generated in our body by the light of the body. Sun. For this reason, you must make sure that your family gets enough vitamin D in the winter. Sources of vitamin D include fortified milk and other dairy products, eggs, especially yolks and oily fish.

To chase chills, replenish depleted glycogen reserves and rehydrate our body, consume hot carbohydrates with a little protein, such as hot cocoa milk, oatmeal flakes with nuts, vegetable soups and with chicken and lentils. The hot food, added to the thermogenic effect of eating, contributes to the rapid recovery in winter.

Our skin is an outside indicator of our internal health. Poor nutrition can result in dry skin, eczema, psoriasis, scars, acne breakouts, inflammation and pale or ashy skin tones. A varied and balanced diet consisting of whole foods consisting of 40 to 60% complex carbohydrates, 20 to 30% lean protein and 10 to 20% mono- and polyunsaturated fats will give our skin the l? what it needs to function well, but occasionally supplementation. is necessary.

Fruits and vegetables will provide the three most important nutrients for healthy skin: water, trace elements and antioxidants. Vitamin A deficiency is characterized by dry, lumpy skin on the back of the arms, neck and back. Vitamin C deficiency leads to a tendency to bruising, sagging skin and slowing down of healing. Iodine also prevents rough skin from developing and prevents premature aging. Silicon is important in the fight against aging because it contributes to the formation of collagen. Zinc helps control the oil content of the skin and reduce acne. Omega-6 fatty acids promote healthy and hydrated skin.

When temperatures drop and winter comes, it's important to ensure that all family members continue to eat healthy. By following the nutritional tips mentioned, you can keep your family fit and healthy while strengthening your immune system.

The author is a nutritionist.