We are getting closer and closer to winter, and lower temperatures are beginning to be felt in our bodies. And just as we have to adapt our training many times, it is always advisable to modify our diet according to the season we are going through.
For this reason, we will tell you which nutrients you should take care of most in your diet during these months of the year.
Although we don't need more calories, it is essential in autumn and winter when it is coldest to take care of the quality of our food so that some essential nutrients are not lacking and at the same time to protect our hydration.
So, your daily table should not be lacking:
It is a powerful antioxidant present in massive proportions in fresh fruits and vegetables. It is not only found in citrus fruits and is a great help in strengthening our defenses.
In addition to promoting skin care that can be damaged by cold and wind this season, vitamin C adequately used can be helpful in preventing and controlling colds and flu as a study published in 2007 indicates.
On the other hand, vitamin C could also reduce the symptoms of flu and other respiratory illnesses as Utah scientists have concluded and thus facilitate recovery from influenza or a cold.
It is a vitamin found primarily in animal foods such as dairy products, eggs, oily fish and oysters but can also be found in mushrooms, borage leaves, and enriched cereals or margarine.
The vitamin D is synthesized in our skin before the solar radiation, but in autumn and winter in which we expose ourselves less to the sun to be covered with clothes its deficit can be accentuated.
Also, its consumption could promote the synthesis of antimicrobial peptides that would be useful to prevent colds and flu as indicated in a study published in Epidemiology & Infection.
For all these reasons, Vitamin D is one of the nutrients that should not be lacking in our diet in this cold season.
Zinc is an element of great importance for strengthening the body's defenses, and its adequate levels in the body are linked to a lower incidence of infections of all kinds, including respiratory diseases such as colds and flu as indicated by research published in The Journal of Nutrition.
On the other hand, consumed in the first 24 hours after starting with a cold or flu could significantly reduce the symptoms of these diseases and shorten the permanence of them as concluded in 2011.
We can get zinc from foods such as meats, seafood, whole grains, legumes, nuts, and seeds.
Vitamin A and Carotenes
Carotenes have the function of provitamin, that is to say, in our body, they can end up being vitamin A or retinol, and they also have beneficial activity in the organism.
Both vitamin A and carotenoids are potent and can help us look better and have an antioxidant function that could be key to protect the body's defenses and keep us away from diseases in the cold.
On the other hand, it would help us to take care of the skin during the winter in the same way as in summer by stimulating the synthesis of collagen and reducing the presence of proteins that degrade the skin as American scientists have concluded.
Within the framework of a balanced diet, these are the nutrients that we must take care of the most during this cold season and that, together with other good habits, can protect the organism both inside and outside.