Strengthening the immune system through a correct and healthy diet is an achievable goal. Allies against frost and winter are not only wool jumpers and duvets. During the coldest season, calories requirements increase; following a winter diet means choosing seasonal foods that can give our bodies more energy, resulting in a rise in body temperature. It is normal to feel less thirsty in the winter months, so it is essential to consume an adequate amount of liquids such as water, hot tea and herbal infusions, which warm, relax and purify. At the same time, vegetables, cereal and legume soups are excellent alternatives for lunch or dinner.
Cereals provide energy and play an important role in fighting the cold at the table. In the whole grain version, cereals are much richer in vitamin B, which increases resistance to the cold, and they are excellent for main meals, preferably combined with legumes. Proper thermoregulation reduces the feeling of cold. Seasonal vegetables and fruits such as kiwis and citruses are excellent sources of vitamins C, which promotes the assimilation of iron, whose deficiency causes weakness. They are sources of fibre, which not only facilitate satiety and keep hunger pangs at bay but also help eliminate excess toxins that overload the body.
Superfoods to put on our tables are fennels, artichokes, red cabbage, courgettes, spinach, carrots, pumpkin, beetroot, leeks, potatoes, cauliflower, celery, oranges, lemons, apples, kiwi and pomegranate. Garlic and onion are excellent, as they are rich in antibacterial and antimicrobial substances. Spices such as ginger increase blood circulation and have a warming effect on the body. On the other hand, Chilli pepper contains a good dose of vitamin C and is a vasodilator. Extra-virgin olive oil is ideal as it is rich in monounsaturated fatty acids, which help regulate cholesterol levels, and vitamins A and E. Fish is one of the most important sources of omega-3 fatty acids that are essential for our bodies.
Meat, preferably white, provides the body with elements such as proteins, zinc and copper that are useful for strengthening the body’s immune response. Dried fruits such as almonds, hazelnuts, walnuts and pistachios are rich in zinc and vitamins, providing a high intake of polyunsaturated fats and vegetable proteins, which help fight flu and colds. Yoghurt and probiotics are friends of intestinal flora. The intestine is a very important organ for our body’s defence against external pathogens, so it is a healthy habit to eat it in the morning.
A cup of warm milk is a sign of warmth and nourishment, better in the daytime than in the evening so as not to burden digestion. To finish the meal, a small sweet treat, extra dark chocolate, which, thanks to its magnesium content, is a panacea against various health problems. An excellent anti-depressant, useful for the long dark and cold days that await us during the winter months. Don’t forget physical activity, from a simple walk to a bike ride if it doesn’t rain and it’s not too cold; otherwise, exercise indoors. Try travelling with your imagination; it will be easy to prepare dishes full of warmth and well-being!
Edited by Dr. Ilaria Chionetti Pininfarina
Nutrition Consultant and Eating Behaviour