Başak İnsel Aydın, Nutrition and Diet Specialist from Anadolu Health Center, explained her nutritional recommendations for the winter months. Aydın said, “We should keep the immune system strong by increasing the consumption of fruits and vegetables, especially during the transition period from autumn to winter. With the cooling of the weather, the time spent at home usually increases, which can increase the desire to eat in front of the television and computer. Avoid high-fat and sugary foods as much as possible. Fresh vegetables and fruits should be included in the daily diet.
Stating that you can protect yourself from epidemics by consuming foods rich in vitamin C during the winter months, Nutrition and Diet Specialist Başak İnsel Aydın from Anadolu Health Center said, “We should not miss vegetables with high sulfur content, especially cauliflower, cabbage, broccoli. You can consume these vegetables as you wish. You can cook it with chicken or meat, make a salad, boil it or consume it with olive oil sauce. Green leafy vegetables are also rich sources of vitamin E and are among the foods that should be consumed in abundance. Consuming foods rich in vitamin C such as tangerines, kiwis, oranges and pomegranates is important to protect the immune system.
Probiotic support is important
In the statement of Aydın, “The best foods that contain probiotics are; kefir and yogurt. Taking care to consume these foods every day is very beneficial for the immune system. It is recommended to consume 1 glass of kefir a day. In one glass, it is possible to get 10% of the daily need for vitamin A, 30% of the need for calcium and 4% of the need for vitamin C. Vitamins B1, B12 and K in kefir contribute to our body in every way. Due to its high calcium and magnesium content, it protects bone health and helps prevent bone loss. Yogurt contains healthy bacteria that keep the intestinal and intestinal tracts away from disease-causing microbes.
Omega-3 has a positive effect on immunity.
Stating that healthy fats such as omega-3 strengthen the immune system as we transition from autumn to winter, Nutrition and Diet Specialist Başak İnsel Aydın said, “Care should be taken to consume fish twice a week. Especially since fish such as anchovies and salmon have vitamin D content, we can also get vitamin D by consuming fish. In addition to fish, avocados, walnuts and flax seeds, which are rich in other omega-2s, also play an active role in strengthening immunity.
Vitamins should not be taken without doctor's advice.
Aydin continued:
“We forget to drink water, especially in winter, which can cause water loss in the body. Therefore, it is very important to consume 2-2,5 liters of water daily. Those who have difficulty in drinking water; It can make drinking water enjoyable by coloring it with lemon, cinnamon, rose petals or greens. In order not to forget, they can benefit from water reminder applications.” Stating that one of the other mistakes made during this season is to consume vitamin and mineral tablets without the advice of a doctor in order to prevent diseases, Nutrition and Diet Specialist Başak İnsel Aydın said, “In cases where the individual has a regular and balanced diet, with the help of nutritionists when necessary, if the individual does not have a special disease condition, we can meet our daily needs with nutrients. We get enough vitamins and minerals. In case of unconscious use of these tablets, many side effects such as anemia, hair loss and nausea may occur.
Weight gain may occur as metabolism slows down during the winter months.
The metabolic system starts to work slower in the winter months. Nutrition and Diet Specialist Başak İnsel Aydın, who stated that foods are digested more slowly, especially since bowel movements decrease in this season, said, “Weight gain may occur as a result of less metabolism. When you wake up in the morning, you can make your metabolism more active by drinking a glass of water on an empty stomach. It is very important that we do not skip breakfast during the winter months. Breakfast should be a light and effective meal that will not strain our digestive system. Instead of pastries, pastries, fried foods, sugary and processed foods, we should prefer a breakfast model consisting of eggs, cheese, whole wheat bread, olives and fruit. Thus, we get the vitamins and minerals we want into our body. We can include soups rich in vegetable protein and legumes such as tarhana and lentils twice a week. In the winter months, our mobility may be restricted due to the cold weather. In these months, instead of sitting at home, you can strengthen the immune system by moving and doing sports. Another indispensable thing in winter months is green tea. You can consume many herbal teas such as linden, sage, mint-lemon, ginger. You can make it easier to consume by using honey and cinnamon as sweeteners.
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