Don't get cold! 3 rules of healthy eating in the fall and winter season

 According to doctors, the diet for fall and winter should be different from that for spring and summer. Usually, the change of diet comes naturally to us and we choose dishes that, instead of refreshing, warm up and give strength to fight infections. However, some people, especially those on a diet, find it difficult to switch to more substantial meals. Check what to eat and how to eat in the colder months to boost immunity without gaining weight.

According to doctors, the diet for fall and winter should be different from that for spring and summer. Usually, the change of diet comes naturally to us and we choose dishes that, instead of refreshing, warm up and give strength to fight infections. However, some people, especially those on a diet, find it difficult to switch to more substantial meals. Check what to eat and how to eat in the colder months to boost immunity without gaining weight.

Low temperatures outside the window and shorter days affect not only our mood but also our physical health. Many people ignore the relationship between the diet and the season of the year at the expense of lowered immunity. The key is to provide the body with nutrients and vitamins that will take care of the intestinal microflora - the human natural autoimmune system. Eating healthy in the fall also means paying attention to the caloric content of your meals. The diet should be full-bodied, warming up, but not fattening. At the same time, greater physical exertion and reducing carbohydrate "clogs" will help you avoid weight gain.

On cold days, we especially dream of lazing under a warm blanket. But the better way to warm up is to eat the right food! It is worth modifying your autumn diet, including the following in the menu:

• nutritious breakfasts - the basic rule of healthy eating in the fall is that the daily menu should include as many hot meals as possible. Higher food temperature promotes digestion, and in addition, morning porridge or millet are real vitamin bombs and a valuable source of fiber;
• spicy spices - naturally increase body temperature and support metabolism. The spicy ones, such as ginger, cinnamon, and cloves, are perfect for sweet and oriental dishes, and more;
• hot drinks - the best way to warm up is with a cup of a warm, aromatic drink. Choose fruit teas with the addition of elderberry juice, honey, and spices;
• soups - while in summer we focus on cold soups, the autumn diet must include delicious cream soups. Vegetables from Polish gardens are perfect for this: pumpkins, carrots, onions, and beets. Don't forget about protein-rich legumes like beans, lentils, and chickpeas.

In the fall and winter seasons, we need to take care of the right amount of vitamins and nutrients. Which vitamins and minerals are especially valuable in the diet for fall and winter and where can we find them? We suggest below:

Vitamin C, acting on immunity and as an antioxidant, includes: silage, black currant, pepper, cabbage, citrus;

• support for immunity and health of the nervous system will be provided by vitamin D (found in fatty fish, eggs, nuts, and cheese) and omega-3 acids (from cod liver oil, oils, and fatty fish);
• the proper functioning of the digestive system will be positively influenced by probiotics, which can be found in natural yogurts and silage;

For healthy skin and bones, eat legumes, pumpkin seeds, and eggs that contain zinc.

Changing the diet for fall and winter is important for maintaining a healthy body and avoiding seasonal illnesses. However, not always food products will provide us with the right dose of minerals and vitamins. Then it is worth reaching for immunity supplements that help to compensate for the deficiencies of the necessary compounds. Preparations with vitamin D are especially valuable. The vast majority of Poles suffer from its deficiency, especially in the autumn and winter period, therefore, apart from a proper diet, its supplementation is also important. At the pharmacy, you can also buy products with omega-3 acids in the form of capsules with fish oil or oils. If, on the other hand, you eat little silage or are lactose intolerant, it is worth choosing probiotics with specially selected strains of bacteria.

We often don't realize that our health depends on what's on our plate. A proper diet for fall and winter will keep you warm on a cold day, and also help your body fight infections. In addition to healthy eating, it is also important to choose immunity supplements, which you should start using in advance. You can find them in good stationery and online pharmacies.