Healthy winter diet

A steaming bowl of pumpkin soup is a wonderful choice for winter. (Image: Illustration)

Winter and nutritional needs

Eating foods appropriate for the weather plays a crucial role in human health. When the ambient temperature drops, the body expends more energy to stay warm, easily leading to energy depletion and feelings of lethargy.

Therefore, it is necessary to prioritize energy-rich, thermogenic foods. A warm meal with plenty of meat and fish, especially those rich in pork fat and fish fat, will help us get enough protein and keep our bodies feeling full and warm for longer.

Whole starch sources like root vegetables and brown rice will provide more energy for winter. Nature designed things so that while fruits flourish in summer to provide coolness, root vegetables like yams, sweet potatoes, and potatoes are the parts of the plant that store energy for the fruit during the cold season, making them suitable as winter foods.

Imagine a warm bowl of potato soup, a bowl of pumpkin soup, with some warming spices like pepper, ginger, onion, and chili; you'll feel less cold even on the harshest days.

Immune system for winter

Our bodies need to stay warm while also fighting off environmental factors, so our immune system is always working at full capacity. The immune system always needs a warm body and sufficient energy through a nutrient-rich diet.

In addition to paying attention to energy-rich foods as mentioned above, it is also necessary to supplement with foods rich in micronutrients such as vitamin C, vitamin D, and zinc.

Vitamin C and zinc play a vital role in the formation, regeneration, and repair of the immune system every day. Vitamin C can be supplemented from fruits and vegetables.

However, it's necessary to reduce intake in the evening and avoid juicy fruits that only grow in the summer. Fruits harvested in winter are often out of season, contain many chemicals, and can easily cause stomach upset and loss of body heat, making them unsuitable.

Meanwhile, zinc is abundant in beef, oysters, seafood, and cruciferous vegetables. A hot pot of crab and beef stew with cruciferous vegetables would be a great idea.

In addition, vitamin D regulates the immune system, helping the body mobilize when needed and avoid overreactions in immune-related diseases such as asthma and rheumatoid arthritis.

However, ensuring the body gets enough vitamin D can be a little more difficult in winter, with prolonged cold rain and very little sunlight. The skin needs UV rays from the sun to synthesize vitamin D for the body.

At this time, you need to supplement your diet with foods rich in vitamin D to prevent deficiency during winter. Suggestions include adding free-range chicken eggs daily and incorporating various types of seafood into your weekly diet. This can significantly improve feelings of lethargy and depression during winter. These foods help the body synthesize serotonin, creating feelings of exhilaration and optimism.

A good night's sleep

We often sleep well in winter because of the wonderful feeling of being snuggled under warm blankets. However, due to sleeping in enclosed rooms for extended periods, blankets and pillows tend to become cold and damp. This creates conditions for mold growth, making the elderly and young children more susceptible to respiratory illnesses.

Foods that are good for winter. Photo: Illustration

You need to pay attention to hygiene, wash bedding occasionally, ventilate, and warm corners of the room to eliminate disease-causing agents. You can also add essential oils and burn incense to eliminate dampness. Be careful to avoid burning incense in enclosed corners or while sleeping.

As the seasons change, the length of the day shortens significantly. Outdoor temperatures drop sharply, affecting the body's natural circadian rhythm. At this time, the body also needs more rest to align with nature's design.

Sleep quality can be improved through daytime physical activity and exercise . Exercise not only boosts metabolism but also creates balance in the body, promoting a state of complete rest at night.

You should also limit your coffee intake in the evening and avoid bright light sources like browsing on your phone or watching TV before bed. Turning off bright lights right before dinner is also a good way to get a good night's sleep.

Making appropriate dietary changes and getting enough rest will help you have a healthy winter.

Source: https://baoquangnam.vn/che-do-an-cho-mua-dong-khoe-3146794.html