With the end of the summer season, the human body becomes more vulnerable to diseases due to the unbalanced distribution of air temperatures during the transition to the winter season, facilitating the proliferation of various microorganisms, and increasing human interactions and physical contacts due to individuals returning to work from vacation. Similarly, weight increases can be observed due to decreased physical mobility, shorter time exposed to the sun and decreased efficiency from the sun, and the immune system is weakened. Therefore, consuming foods rich in vitamins and minerals plays an extremely important role in order not to catch various diseases. In this period, especially A, C, B6, It is recommended to consume winter vegetables and fruits, which are rich in vitamins E and contain zinc and selenium minerals, which are extremely beneficial for the body. These vegetables and fruits; orange, grapefruit, tangerine, apple, kiwi, cabbage, broccoli, red cabbage, cauliflower, lettuce, arugula, garlic, onion, green pepper. One or more varieties of these fruits and vegetables should be present in the daily nutrition routine. These nutrients support the immune system, reducing the likelihood of contracting illnesses and helping the disease to progress less. One or more varieties of these fruits and vegetables should be present in the daily nutrition routine. These nutrients support the immune system, reducing the likelihood of contracting illnesses and helping the disease to progress less. One or more varieties of these fruits and vegetables should be present in the daily nutrition routine. These nutrients support the immune system, reducing the likelihood of contracting illnesses and helping the disease to progress less.

In winter days, fat and weight gain can be seen in the body as a result of not going out, using more cars or public transportation instead of walking. Likewise, with the time spent in front of television, individuals should tend to gain weight. For this reason, utmost attention should be paid to the consumption of ready-made foods, junk food, fatty, sugary and pulp foods, which are unhealthy foods in the winter. It is also important to provide carbohydrate intake from healthy sources. In this context, it is recommended to take quality carbohydrates such as bulgur, not simple carbohydrates. Diets must include protein and fiber. Attention should also be paid to the intake rates of these nutrients. 1 per average adult weight, It should take 5-2 grams of carbohydrates and 1.2-1.5 grams of protein. These rates also vary depending on physical activity.

Increases are observed in cases of depression due to the fact that the sun’s rays do not show itself much in the winter months and the weather darkens early. Therefore, nutritional supplements should also be included in the nutrition program. It is recommended to consume fish several times a week, and 10-15 nuts should be consumed daily. Likewise, consuming fish is very useful in meeting the daily protein amount our body needs. Fish contains high levels of protein. However, the time exposed to the sun in winter days is also shortened. Therefore, vitamin D deficiency may occur in the body. Measures such as 10-15 minute walks on sunny days, increasing fish consumption, consuming other foods containing vitamin D can help in this sense.

Wish You A Healthy Day