January food

Middle of winter. Behind December, the New Year with its feasts, festivities, songs and dances. Our body is already a little tired, but we cannot relax, because Christmas and Old New Year are ahead! The day has already started to increase, although we do not really notice this yet.

Already in December, we began to feel a lack of light and a decrease in vital energy. In January, as throughout the winter, we are in a state of hibernation, like bears in a den. Of course, we continue to lead the usual way of life, go to work, play sports, etc. However, it is in winter that we experience a state of increased sleepiness, our activity decreases, we become slower and we need more time to perform our usual actions.

Due to the lack of light, we experience real stress. Our skin does not receive the vitamins it needs, which is why it becomes pale. The eyes lose their luster, and the reserve of strength is depleted. Plus, winter is a time of depression and overeating, which are inextricably linked with each other.

In winter, our body has a high need for vitamin C, which prevents viral diseases, as well as magnesium, iron, zinc, which we absorb together with fruits and vegetables.

We also need vitamin D, which is also important in preventing colds. In winter, our body can hardly synthesize it, so it is necessary to get it from outside.

What can we do so that the height of the winter period does not pass so painfully for us? In addition to playing sports, getting adequate sleep and creating an overall positive mood, we adjust the diet. First of all, it should be aimed at replenishing the supply of all vitamins and nutrients necessary for the body, which, in turn, are designed to increase our energy supply and maintain our strength at a sufficient level throughout the winter period.

To do this, the daily diet should include the food most recommended for consumption at a given time of the year. Let’s take a look at some of the seasonal foods in January.


A citrus fruit resulting from the crossing of an orange and a pomelo. Grapefruit contains a huge amount of vitamins (A, B1, P, D, C), organic acids, mineral salts. It also contains pectin, phytoncides, essential oils. A very important element contained in grapefruit is naringin… This substance is found in the white partitions of the fruit, which are not recommended to be removed. Naringin helps to lower blood cholesterol levels and also has a therapeutic effect on the gastrointestinal tract.

The scent of grapefruit itself has a positive effect on a person, increases vitality, helps fight depression and overwork.

Grapefruit is often used in the manufacture of cosmetics, as well as in cooking (when cooking jam, as a seasoning for stir-fry).

It is useful for people with diseases of the heart and blood vessels. The pectin contained in it, along with naringin, lowers blood cholesterol levels.

Grapefruit is widely used in diet food. Adding half a grapefruit to every meal can help you lose weight. The changes occur due to the fact that grapefruit lowers blood glucose and insulin levels. Thus, this fruit is recommended both for diabetics and as a prophylactic agent for people prone to developing diabetes.

Grapefruit is not recommended for people with ulcers, women on birth control pills, people taking blood pressure medications, or those with liver problems.


Even children know that lemon contains a large amount of vitamin C. Thanks to this feature, the consumption of lemon is a great opportunity to strengthen your immune system and protect yourself from colds and flu. This is especially necessary in the winter.

However, it is worth considering the rules for using lemon:

  1. 1 Lemon is good precisely as a means of preventing disease, and not as a medicine; it makes no sense to eat it in large portions if you are already sick.
  2. 2 Under the influence of high temperatures, vitamin C and other beneficial substances contained in lemon are destroyed. Therefore, by adding lemon to hot tea, you gain nothing but a pleasant aroma. Alternatively, you can wait for the tea to cool and squeeze the lemon juice into it.

The beneficial properties of lemon are countless:

  • lemon has a beneficial effect on the cardiovascular system;
  • lemon peel is very healthy. It has antibacterial properties. It is recommended to use it for purulent sore throat and inflammatory processes of the respiratory system;
  • lemon has antiseptic properties. Its juice is recommended for atherosclerosis, metabolic disorders, urolithiasis, hemorrhoids, fever, diseases of the oral mucosa;
  • lemon promotes digestion, as well as the absorption of iron and calcium, relieves colic and cramps;

It is not recommended to use lemon for people suffering from gastritis, ulcers, high acidity of the stomach, high blood pressure, pancreatitis.


Nothing relieves winter depression as well as this fruit. Bananas are rightfully called a natural antidepressant. By consuming bananas, you promote the production of a substance called serotonin in your body. It is this substance that is responsible in a person for a good mood, a feeling of joy and happiness. Consuming bananas on a regular basis can help you cope with depression, irritability, and melancholy.

Banana is quite high in calories, in this it is similar to potatoes. It also contains a large amount of sugars, thanks to which the feeling of satiety is ensured. Just two bananas are enough to energize the body before a two-hour exercise.

Banana, like any other fruit, contains vitamins, but its main advantage is its high potassium content. Potassium ensures the normal functioning of the body’s soft tissues. Nerve cells, brain, kidneys, liver, muscles cannot function fully without this substance. Therefore, it is recommended to eat bananas with active mental and physical activity.

Also, the advantages of bananas include the fact that they cleanse the body of toxins, reduce swelling, lower blood cholesterol levels, strengthen the immune system, calm the nerves, promote restful sleep, help cope with inflammation of the oral mucosa, as well as stomach ulcers and duodenum.


Nuts are an important element of winter nutrition. Any nut is a source of healthy fats and calories that we need in the cold season. In winter, we need more energy than in summer, because our body must warm itself. Due to a lack of energy, we all feel the familiar drowsiness and fatigue and try to replenish the energy supply with not the most useful food products.

Nuts allow us to replenish the energy level we need while keeping out fat on our sides. It is recommended to eat nuts every day in small portions. A handful of nuts in the morning will certainly charge you with energy and good mood for the whole day.

Walnuts, almonds, hazelnuts, cashews, pistachios, peanuts – each type of nut has its own special properties, by clicking on the links you can find out more about each of them ..

For example, walnuts are known for their high content of polyunsaturated fatty acids, which are essential for brain function. Peanuts are famous for their high content of antioxidants, as well as substances that increase blood clotting. Almonds are used to cleanse the kidneys and blood. Pistachios have a tonic effect, lower the heart rate, and have a beneficial effect on the liver and brain.


Onions are an ancient vegetable culture. Accumulating the life-giving energy of the earth, onions have bactericidal and antiseptic properties, fights viral and infectious diseases, increases appetite and general body tone, promotes better absorption of food, prevents the formation of malignant tumors, lowers blood pressure. It is used for disorders of the gastrointestinal tract, hypertension, low sexual activity, as an antihelminthic agent, as well as in the fight against scurvy.

Onions are a source of vitamins B, C and essential oils. It also contains calcium, manganese, cobalt, zinc, fluorine, iodine and iron. Green onion feathers are rich in carotene, folic acid, biotin. Onions are useful in any form: fried, boiled, stewed, cheese, baked. During the preparation process, it practically does not lose its beneficial properties.


Vegetable, very common among those who want to lose extra pounds. Celery acts as a replacement for pineapples, known for their ability to burn fat. Regular consumption of celery in food helps to get rid of excess weight quickly and efficiently. The calorie content of this product is very low – only 16 kcal per 100 g. The body needs more calories to digest it. Thus, you eat and lose weight at the same time.

Another advantage of celery is its beneficial effect on the nervous system. The substances included in its composition neutralize the stress hormone in the body, calm a person, and lead to a state of tranquility. So, instead of drinking sedatives, eat some celery or drink the juice made from it.

Biologically active substances contained in celery help to cope with many diseases. It is recommended to use it for metabolic disorders, pathology of the heart and blood vessels, low blood pressure, for the prevention and treatment of prostatitis, atherosclerosis, Alzheimer’s disease.

Celery is an excellent means of strengthening the immune system, which will help to cope with all kinds of viruses. In addition, celery neutralizes carcinogens, which prevents the formation of malignant tumors.

Cabbage kohlrabi

The name is translated from German as “cabbage turnip”, It is a stem fruit, the core of which is tender and juicy. The homeland of kohlrabi is Northern Europe, and the first mention of this vegetable was recorded in 1554, and after 100 years it spread throughout Europe.

Cabbage is also called “lemon from the garden»Due to the high content of vitamin C. It is also rich in vitamins A, B, PP, B2, a large amount of vegetable proteins and carbohydrates, mineral salts, potassium, calcium, magnesium, phosphorus, carotene, pantothenic acid, iron and cobalt.

Cabbage surpasses even apples in general absorption of vitamins and minerals. And due to the high content of glucose, fructose and dietary fiber, it quickly saturates the body and gives a feeling of fullness. And it also cleans the intestines and stomach from toxins, helps to relieve inflammation in them.

Kohlrabi is an excellent means of preventing infectious diseases, it normalizes metabolism and has a beneficial effect on the functioning of the nervous system. And cabbage is also a good diuretic that perfectly removes excess fluid from the body. Therefore, it is recommended for violations of the kidneys, liver and gallbladder.

Cabbage lowers blood pressure and is recommended for atherosclerosis, and its regular consumption is a good prevention of rectal and colon cancer, due to the presence of sulfur-containing substances in the composition.

For coughs and hoarseness, inflammatory processes in the oral cavity, fresh kohlrabi juice is useful. It is also recommended to drink cabbage juice in case of cholecystitis and hepatitis. A quarter of a glass and a tablespoon of honey 3-4 times a day before meals, for 10-14 days.


A product that was popular in Ancient China and Ancient India, where it was considered a symbol of wealth and fertility. It has not only a pronounced taste, but also a number of useful properties, which makes it an indispensable component of many dishes.

Peas contain a lot of protein, fiber, carotene, B-group vitamins, as well as A, C, PP. It is highly nutritious and contains magnesium, zinc, potassium, calcium, iron, phosphorus, manganese, cobalt and other minerals.

Fresh peas are a diuretic and also help with diseases of the gastrointestinal tract due to their ability to reduce the acidity of the stomach.

Recent studies have shown that peas can help fight aging, hypertension and heart attacks. It lowers the level of cholesterol in the blood and, thereby, rescues from atherosclerosis, and is also a prophylactic agent against cancer.

Doctors advise to use peas for diabetes mellitus to keep the disease “under control.”

It is used to make flour for baking bread, boil soups and jelly, and also make mashed potatoes and use raw peas.


This is an excellent winter product that is absorbed by our body almost completely – by 97-98%, almost without clogging our body with slags.

Chicken eggs are rich in protein (about 13%), which is necessary for the development, growth and proper functioning of the body. Moreover, its nutritional value is the highest among proteins of animal origin. Eggs also contain vitamins and minerals that are essential for us in winter.

The yolk of chicken eggs is rich in vitamin D, which is especially necessary for those who spend little time in the sun. This vitamin aids in the absorption of calcium, which in turn strengthens our bones and joints.

Also, the yolk is rich in iron, which helps our body fight bad mood and fatigue, and prevents the development of cardiovascular diseases. And the lecithin contained in the yolk nourishes the brain and improves our memory, normalizes the functioning of the liver and gallbladder.

Yolk lutein helps prevent cataracts and protects the optic nerve, while choline reduces the likelihood of breast cancer by 24%. Vitamin B9 (folic acid) is essential for women during pregnancy and improves sperm quality in men.

A chicken egg contains almost all amino acids essential for humans and provides our body with them for 25% of the daily value.

Of course, only homemade eggs are recommended. But they should not be abused either, adults are advised to eat no more than 7 eggs per week.


This is one of the types of anchovies, it lives in flocks in the coastal regions of the Black and Mediterranean Seas, in the east of the Atlantic Ocean, and in summer it often swims to the Azov and Baltic Seas.

Hamsa is considered a real fish delicacy, because of its small size, it is often consumed whole, without even separating small bones and skin. After all, it is they that contain phosphorus and calcium, which are especially necessary for us in winter. Also, the fish is rich in fluorine, chromium, zinc and molybdenum, and in terms of its nutritional properties it is not inferior to beef. At the same time, fish protein is better absorbed by the human body.

Like other fish, anchovy is an excellent source of polyunsaturated fatty acids for our body. They lower cholesterol levels, reduce the risk of blood clots, and help prevent and cope with cardiovascular disease, neoplasms, and kidney disease.

And anchovy has a low calorie content – only 88 kcal per 100 g and nutritionists recommend it to those who are watching their figure.


They were a common food in ancient Greece and Rome, and now squid dishes are considered one of the most popular among seafood.

Squid meat is considered to be much more useful and easily digestible for humans than land animal meat. Squid is rich in protein, vitamins B6, PP, C, polyunsaturated fats, which are important for a balanced human nutrition. Squids also do not contain cholesterol at all, but they are rich in phosphorus, iron, copper and iodine, and due to the large amount of lysine and arginine they are recommended even for baby food.

Due to the large amount of potassium, which is necessary for the work of all human muscles, squid meat is considered “balm for the heart“. There are many in their tissues that contribute to the secretion of digestive juice and give a peculiar taste to culinary products.

Also, squid meat contains vitamin E and selenium, which help to neutralize heavy metal salts.

The calorie content of raw squid is 92 kcal, boiled – 110 kcal, and fried – 175 kcal. But the largest is in smoked (242 kcal) and dried (263 kcal), so you should not abuse them.

Of course, the healthiest squid is fresh. But, if you can’t get one, you should choose meat frozen at least once. It should be dense, pink, possibly slightly purple in color. If the meat is yellow or purple, it is better to refuse it.

Guinea fowl meat

Guinea fowl meat is more saturated than meat of other domesticated birds, it contains about 95% amino acids (threonine, valine, phenylalanine, methionine, isoleucine). Meat is rich in B vitamins (B1, B2, B6, B12) and minerals.

It is recommended not only for adults, but also for children, pensioners and women during pregnancy. Due to its rich composition, guinea fowl meat helps in the fight against iron deficiency anemia, with pathology of the nervous system, with skin diseases and grains. It will help restore metabolism, reduce symptoms of physical and psychological stress.

As a rule, they mainly use the meat of young guinea fowls, not older than 3-4 months. Brown fillets of such birds turn white after processing. It goes well with various spices and foods, especially olives, tomatoes and mild sauces. It is good to bake the meat in its own juice, stew, smoke or just fry.


The winter months are challenging for our immune and nervous systems. But remember that winter is not just a time for colds and flu.

Go outside more often, breathe the fresh frosty air. How many options for a fun and joyful pastime the snow that fell in January gives us! Go ice skating and skiing, sculpt a snow woman and sledge children. Don’t give up your jogging and sports activities until summer. Be energetic, reach for happiness and it will come to you!

Leave a Reply