The risk of getting infected by infectious diseases increases when the metabolism rate changes during seasonal changes. What should we eat in winter? How can we prevent weight gain during cold weather and strengthen our immune system to combat infections like colds and flu.

It is beneficial to include Vitamin-rich foods such as vitamins A, C and E These foods strengthen our immune system, increase resistance to diseases, and act as antioxidants in winter nutrition plans. It is important to eat carrots, parsley, spinach, broccoli, cauliflower, and other vegetables rich in vitamins and fruits like orange, tangerine and apple. The best way to start is with the One glass of fresh squeezed vegetable or fruit juice with a high level of vitamin C per day will keep you hydrated. us fit all day.

A winter food that supports the immune system immune system Probiotic-enriched products. During transition periods, you can add kefir or probiotic yogurts to your daily diet.

So, what is the body looking for in winter? Let’s look at it together.

The ability to balance your body’s temperature

The brain Your body knows you exist Temperature will rise when you eat and it will send signals to you to eat. It’s no surprise that you want a chocolate dessert when it is cold because we need more energy. When you start getting calls, try snacking on low-calorie, nutritious and high-fiber foods instead of getting on the phone and ordering pizza—for example, a hot soup, cinnamon milk, or herbal tea with honey.

Winter depression

According to some studies, up to 14 percent depression cases can be traced back to winter. Factors that accelerate this process include the decrease in sunlight rays and cold weather. Anti-depressants are effective. A balanced diet should include fish and other food sources. Walnuts, flaxseed and purslane are rich in omega-3 fat acids. Deficiency of omega-3 fat acids, especially DHA (Docosahexaenoic), can lead you to depression.

Oats are the key to happiness

Many people can be upset by winter darkness. If the days are getting shorter and the sun isn’t enough, it may be necessary to increase our exposure. serotonin hormone. Serotonin, the happiness hormone, is increased by eating enough carbohydrates. Main oats is a low-fat, 150-200-calorie snack that can make you feel more energetic in the evening. Three tablespoons of oats and cinnamon, half of a banana, two to three walnuts, and one glass of milk are all you need. Add honey and coconut to make the custard more creamy. I’m sure you’ll love it. This recipe can also be used cold, without the need to cook.

Low-fat milk to get vitamin D

Even though we get less sun in winter, colder temperatures prolong the time that we are exposed to it. Stay at home or at the gym. Vitamin D is not available from the sun. However, low-fat milk with vitamin D can replace the vitamin D we are unable to get during winter months.

Water for dehydration

Dry and The desire to drink can be reduced by cold weather Water is a natural part of the body. It is important to replenish the fluid lost. You should weigh yourself before and afterwards if you’re doing outdoor sports. If there isn’t, drink at least one glass of water. weight loss. Water does not affect calorie intake. Fruits, vegetables, and soups high in water can help you feel fuller for longer periods of time, as well as meet your water requirements.