8 Healthy Foods to Keep You Warm in Winter

In winter, the body needs to stock up on vitamins and minerals to fight viruses and avoid fatigue. It also has to produce more heat to keep warm. Here are the priority foods to add to the menu!

In winter, our body has to produce more heat to warm him up. Does this mean you burn more calories? Yes, but on the other hand This doesn’t mean you have to eat more fat. Even if you can indulge once in a while (yes to tartiflettes and dishes in gravy!), the rest of the time you just have to keep going. address Eat healthy, without skipping a meal. What foods keep you warm in the winter?

1. Warm lemon juice to deal with infections

Why? Because his high rate vitamin C and its antiseptic properties that lemon is an energizing fruit, very useful in winter fight infections. Other benefits: Lemon contains powerful natural flavonoids (antioxidants), which may have an impact degenerative brain diseases such as Alzheimer’s disease. As a blood thinner, lemon protects the vascular system. It is also a diuretic fruits.
Practice: prefer the raw lemon, the peel of which is richer in nutrients. It can be stored at room temperature for ten days, but vitamins are lost when cut (or boiled), so it must be consumed quickly. Tip: squeeze lemon juice into hot drinks in case of a sore throat, to disinfect minor irritations.

2. Fiber-rich endive gratin

Why? Very popular among low-calorie diets and “detox” diets, endive has it all. She is rich fibersminerals and vitamins. In terms of health, it facilitates bowel movement and should act on blood pressure regulation.
Practice: choose very firm endives, with white and shiny leaves without spots. They will keep for 4-6 days in the refrigerator compartment. Eaten raw, with salad, along with nuts and cheese, but we prefer au gratin in winter or steamed.

3. Green vegetables in soup or fried for vitamin C

Why? Because it’s not just fruit that gets you in shape: these green vegetables vitamin C concentrates. It should be remembered that they are also rich in fiber. But not only: Broccoli is saturated with vitamins, low in calories and has anti-cancer properties due to many antioxidants. Couples is highly digestible, low in calories and essential for your winter soups. Spinach are rich calcium and magnesium. Practice: When cooked and mixed with starch, these seasonal vegetables will be easier for children to appreciate. finally, in soup they are hydrating (cold causes dehydration) and warming !

4. Iron-rich lentils and whole grains

Why? Lentils, like beans or chickpeas, are legumes, rich in whole grains. Ideal for fighting the cold during winter. They can be high in protein as an addition to various vegetables, will provide you with a balanced menu. Finally, even if iron in lentils is less well absorbed than iron from animal sources, it may be interesting to consume them. in the case of’anemia. Practice: if you are prone to intestinal gas, it is better to blend lentils and eat them in soup.

5. A plate of pasta energy

Why? Because starches (pasta, but also rice…) are slow sugars, and it’s always good to make them in winter reserves inside carbohydratesenergy sources. That way, when the temperature drops, you’ll have everything you need to avoid shivering! Slow sugars abound, also remember that pasta is not fattening. Practice: prefers whole grain pasta, richer in fiber and more filling. Bet on al dente cooking for a glycemic index lower. Finally, if pasta doesn’t add weight, the sauces that go with it do. So avoid fresh cream, bacon and cheese, and opt for tomato sauce with a bit of oregano and onion if you must.

6. Fish to prevent vitamin D deficiency

Why? Because in winter vitamin D we are sorely lacking because of the lack of sun. Eventually, depression and fatigue meet. And the best source of vitamin D is fish, especially fatty fish (tuna, sardines, salmon, herring, etc.). They are also rich unsaturated fatty acids including omega 3, which contribute to the health of our cardiovascular system. Note that seafood is also interesting for its high magnesium content. Practice: according to the recommendations of the Ministry of Health, it is advisable to eat fish at least twice a week – fresh or frozen.

7. Applesauce to reduce hunger

Why? Apples have it vitamins (A, B1, B2, B6, C), minerals and trace elements (calcium, manganese, iron, iodine, potassium, phosphorus…). It is rich in fiber which aids digestion and helps regulate bowel movement. Finally, it is low in sugar and an ideal appetite suppressant. Practice: Apples will last about a week at room temperature, longer if stored in the crisper drawer of the refrigerator. Vitamins and mineral salts are concentrated in the apple skin. For maximum benefits, opt for raw, organic apples. In winter, when it’s cold, prepare homemade applesauce, plain or with a little cinnamon or vanilla sugar.

8. Supplement vegetable soups with vitamins

Why? Because it’s obviously warming, but also because it’s the perfect meal Stock up on vitamins and mineralswhile providing low in calories.

As a snack or as a complete meal (with the addition of cheese, fish, pieces of bacon, etc.), a must in winter. Most? It is also easy to prepare, even if the dehydrated forms (package) sometimes contain a little salt. It is ideal to prepare it with seasonal vegetables : leeks, carrots, pumpkins, mushrooms, etc.
Practice: Reduce cooking time as much as possible to minimize vitamin loss. You can also cook soup from frozen vegetables. Practical to cook, they are of good nutritional quality. Getting kids to eat vegetables is also a good trick. It tastes better in soup!

Leave a Comment