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May 13, 2024
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Pre-winter feeding

Pre-winter feeding

May 13, 2024, 10:58 AM

May 13, 2024, 10:58 AM

By Andrea Marinkovic / Nutritionist

In addition to being a time when caloric consumption normally increases, Winter, due to its cold nature, brings with it the need to be strengthened to stay healthy. and not contract diseases that prevent us from having a good time.

It is very important then that all family members let’s take care of strengthening our immune system to cope with this time of year. One of the best ways to achieve this is through food, so below we present some dietary tips to reach winter with your defenses strong:

Consume probiotics

Probiotics are live microorganisms that, when ingested, remain active within the intestine and beneficially influence its functioning and balance. It is now known that intestinal health is closely related to the effectiveness of the immune system, so maintaining intestinal health is a key point for overall health and disease resistance. Among the most beneficial probiotic foods that you can consume are fresh yogurts, kefir, sauerkraut, miso, kombucha and other fermented drinks, It is important to test tolerance.

Fresh seasonal foods

As winter approaches, the markets are filled with citrus fruits, roots and green leaves that, without being a coincidence, provide the body with many of the nutrients that strengthen its defenses. Among these foods are oranges, ginger, tangerines, kiwi, guava, lemons, broccoli, kale, spinach, carrots and chard. You can eat them alone, in salads, soups or stews.


Legumes, among which we can mention lentils, chickpeas, and beans, which provide iron and vitamin B6 in significant quantities. An excellent option is stews, an important tip to promote the absorption of nutrients is to add a splash of freshly squeezed lemon.


Nuts should be part of your diet and even more so in the winter diet, since They provide a good amount of the energy necessary to withstand low temperatures, in addition to being delicious and strengthening defenses. Among the healthiest nuts consumed during this time are almonds, walnuts, peanuts, pistachios, hazelnuts, they are an excellent option to take as a snack.

These are just some of the natural foods that can help you strengthen your body to prepare for winter. Surely, by including these in your diet, you will be able to enjoy the winter in good health.

The importance of hydration

We may associate water consumption with hot seasons, but to raise the temperature of the cold air we receive, we need to have more liquid in our body. The reason is simple: If the environment is colder than in other situations, our respiratory system must work harderwhich means that we lose water through the respiratory tract.

For this reason, it is important that we consume water as in the hot seasons, although it is very normal that the feeling of thirst decreases, due to the absence of sweating, even so, the Absence of water can cause a reduction in energy and, as a consequence, physical performance.

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