There’s no getting around it. In winter, we move less, stay indoors more and snack on empty calories more often. During the holidays and long, boring winter evenings, it’s easier to overeat and the consequences are quickly appear.
Winter can be a physically and mentally demanding time. There is a risk that the body will run out of vitamins, so this condition can be associated with low mood and reduced energy levels. Vitamin deficiencies, combined with unhealthy eating habits and a sedentary lifestyle, can quickly lead to obesity and moodiness, and can lead to winter depression.
Nutritionists believe that winter depression can be reduced by being more conscious of our eating habits and eating seasonal ‘superfoods’ rich in vitamins and minerals. Proper dietary practices can improve mood, boost energy levels and reduce weight gain. Last but not least, it supports appropriate supplementation of essential vitamins.
These foods are worth consuming.
Let’s look at some foods that are particularly good to include in your winter routine:
- Citrus fruits: Orange, mandarin, grapefruit and lemon are excellent sources of vitamin C. Eating these fruits can boost the immune system and help prevent colds and flu.
- Root vegetables: carrots, beetroot, and other root vegetables also contain vitamin A, which can be essential for good vision and healthy skin.
- Leafy greens: kale, spinach, broccoli, parsley are all rich in vitamin K and minerals that can be beneficial for platelets.
- Nuts and seeds: hazelnuts, almonds, linseeds and pumpkin seeds are also rich in vitamin E and high in antioxidants, so they can help protect cells from damage.
- Mushrooms: different types of mushrooms, such as the easily available champignon, also contain vitamin D, which is essential for bone strength and proper immune function. They are very low in calories and can be prepared in a variety of ways.
- Seafood: salmon, tuna and other fish are excellent sources of vitamin D and omega-3 fatty acids. These can be beneficial for the nervous and cardiovascular systems.
- Legumes: peas, lentils, beans and yellow peas are all excellent sources of fiber and rich in B vitamins and protein, which can also help digestion.
- High fiber and whole grains: good quality, slow-absorbing carbohydrates are also part of a balanced diet. Quality cereals and bakery products can be a perfect source of fiber and vitamins.
- Hydration: adequate hydration can be essential for the body to function properly. For adults, drinking at least 2-2.5 liter of water or sugar-free fluids per day is recommended, even during the winter months. Hydration levels are closely linked to performance, energy levels and concentration.
Laboratory tests for a balanced daily life
If you think there may be a health reason for your fatigue and overweight or if you are unsure about your vitamin supply, come in for one of our lab tests:
Our lifestyle and fitness assessment packages are available at a discount throughout January: