The temperatures are getting colder, the days are getting shorter again - winter is just around the corner. This means: cold, dry heated air and little sunlight. Many people often feel tired and less energised than in the warm summer months due to these factors. But that doesn't have to be the case! It is well known that what you eat every day has a huge impact on your immune system and your general well-being. We'll tell you which foods will get you through the winter months feeling good and healthy and prevent you from feeling exhausted in the first place.
Healthy through the cold season: nutrition tips for winter
Regional and seasonal fruit and vegetables for the win!
Your diet should include plenty of fresh fruit and vegetables, especially in the winter months, because the many vitamins, minerals and phytochemicals strengthen your immune system on the one hand and the vital substances increase your general well-being on the other. It is also best to make sure that you choose regional and seasonal fruit and vegetables. The long transport routes and storage times mean that valuable nutrients are lost on the one hand and, on the other, you are doing the environment no favours by buying imported products. Fortunately, there are numerous delicious winter vegetables such as pumpkin, chicory, radicchio, root vegetables and cabbage, as well as many fruits that are harvested in late autumn, such as apples, pears and grapes.
Onions and garlic activate your defences!
All vegetables that bring tears to your eyes should be on your plate regularly, as onions, leeks, chives, garlic and the like contain valuable ingredients that are said to have an antibacterial and disinfectant effect. Howl for all you're worth - that's the motto, because in addition to the positive factors for the immune system, these vegetables are also available all year round and refine any savoury dish.
Nuts make you fresh and lively!
In addition to the lack of vitamin D, the lack of sunlight also causes the body to produce more of the sleep hormone melatonin, which makes us tired, lethargic and listless. In order to prevent these moods and become more alert and fitter again, we need the antagonist of the sleep hormone, serotonin, which is formed from the amino acid tryptophan. This valuable substrate is a real pick-me-up and is mainly found in nuts and seeds. Whether peanuts, cashews or sunflower seeds - all types of nuts and seeds make you feel fresh and lively again.
Vitamin D to combat the winter doldrums!
Vitamin D has a mood-enhancing effect and is produced by the body itself with the help of sunlight, among other things. However, as natural sunlight tends to be in short supply in the winter months, you should prevent a possible vitamin D deficiency. Fortunately, there are some foods that serve as a source of vitamin D and thus prevent the winter blues. Foods such as fish (for example salmon, tuna and cod), eggs and mushrooms are particularly good sources.
Warm yourself from the inside!
Wait and see and drink tea - this good old saying should ideally become the motto for the winter months, as warm food and drinks are particularly good for us in the cold season. They warm you up from the inside, stimulate your circulation and metabolism and make you less susceptible to the cold. Spices such as ginger, chilli, pepper, cinnamon and nutmeg further enhance the warming effect and are suitable for spicing up dishes as well as making delicious teas.
Let the winter season begin! Because with these nutrition tips, you'll be well prepared. The winter cold, the dry heating air indoors and the lack of sunlight will certainly not affect you now. We wish you a good start to the cold season - stay healthy and lively!