Winter hurts our body. The cold, the bad weather, the lack of light affect our health and our morale. To be in good shape, it is important to pamper your plate with foods that make you feel good.
Make up vitamin menus! First reflex to have energy: boost your immunity to block viruses. For this, a balanced intestinal flora is essential. “Indeed, the intestinal mucosa acts as a natural barrier against microbes”, specifies Dr Laurence Benedetti, micronutritionist *. Suddenly, probiotics – which are “good” bacteria – reinforce this natural protection by acidifying the intestinal environment and destroying germs. Favor foods rich in probiotics (firm milk, etc.) and to boost their action, consume prebiotics – vegetables and fruits such as artichokes, bananas, Jerusalem artichokes, etc.
To recharge your batteries, bet on fruits and vegetables, wheat germ, oily fish which are sources of vitamins C, D, iron, zinc… And to fight against the seasonal blues, eat fish and pulses that help the body make serotonin, the star hormone to fight stress and promote serenity. Meat or eggs stimulate the production of dopamine, the “good mood” hormone. Finally, another good instinct during the winter: get a good night’s sleep.
CLEMENTINES
Winter fruits par excellence, clementines are rich in vitamin C. They provide a boost because they promote the production of dopamine, a hormone with stimulating effects. In addition, vitamin C promotes iron absorption and helps strengthen the immune system.
FERMENTED MILK
It is the N ° 1 food to balance the intestinal flora and allow it to form a barrier to viruses and bacteria. Yes to fermented milks such as kefir, to cheeses and yogurts made from cow, sheep or goat milk. Eat 2-3 fermented milk products every day ensures a flora performing. On the other hand, the white cheeses and other creams desserts not contain.
SPINACH
Spinach like all green leafy vegetables (broccoli…) are packed with B vitamins, nicknamed the wellness vitamins. They are involved in many reactions in the nervous system. To put on the menu several times a week. Also think of wheat germ, very rich in vitamin B, sprinkled on salads, yogurts …
PUMPKIN
Pumpkins and pumpkins contain vitamin A, a powerful antioxidant and a useful ally in case of colds. Because when the body defends itself against viruses, it also produces free radicals. Antioxidants help block their deleterious effects. Another asset: vitamin A helps strengthen the cells of the respiratory and intestinal mucous membranes, super-barriers against microbes.
To compensate for the lack of light, take regular walks outside and open shutters and curtains when you are home. And if necessary, opt for light therapy.
CASSIS
Anti-inflammatory and anti-bacterial, blackcurrant stimulates the immune system. It is also one of the fruits richest in vitamin C, useful for regaining energy. To be enjoyed as a coulis, smoothie, compote …
DRIED FRUIT
Apricots, prunes … help to fill up with magnesium. This trace element makes it possible to fight better against stress and by domino effect, to be more resistant to infections. Because when you are stressed, immune defenses are less effective. Nibble on a few for afternoon snack.
SOOTHING HERBAL TEAS
Passionflower, verbena, lemon balm… Certain plants have de-stressing properties. Which makes them ideal for reducing nervousness, irritability and difficulty falling asleep. To drink throughout the day and / or in the evening before going to bed.
RED MEAT
Beef, lamb, mutton… stimulate dopamine production. This hormone fights blues and low morale. In addition, it has a stimulating action. The right rate of consumption: once or twice a week, preferably at noon, to be boosted during the day.