With the change of seasons, the nutritional needs of the body also change

 With the change of seasons, the nutritional needs of the body also change.

 Just as each season affects the body differently, it is logical that the needs of the body change in tandem with that effect.

 Sisters Tammy Lacatos and Lassi Lacatos, twin nutritionists in the United States, the founders of The Nutrition Twins and Twenty-One Body Reboot, report in Well & Good.com:  The sun also shines more in summer.  As a result, the body gets its vitamin D from sunlight.  In winter, the sun's intensity is low.  As a result, there is a shortage of vitamin D in the winter. "

 "Besides, our body is active in thermoregeneration."  And this process is to maintain the normal temperature of the body.  Winter consumes more energy to maintain normal body temperature.  And I want extra food to give that extra energy. ”

 "On the other hand, sweating releases a lot of electrolytes from the body in summer, but not in winter.  So the demand for electrolytes is higher in summer than in winter. ”

 In winter, day is short and night is long.  As a result, fresh air is less available this season.

 According to The Nutrition Twins, "Winter days are short.  Again, no matter how good the light and ventilation inside the house, it is never the same as outside.  And more people come in contact with other people in the house.  These two are more likely to be infected in winter.  That's why we need to eat more foods that boost immunity this season. ”

 The company added, "Even if you are at home, there is a risk of falling victim to 'internal pollution'.  That is why the risk of respiratory diseases, heart disease, cancer and many more diseases increases.  So I want extra caution in winter to avoid these. ”

 Mia Sinn, another nutritionist in the United States, said: "Seasonal changes also change the way people eat.  Especially those who like to eat seasonal food.  What is available in the raw market also changes in tandem with the seasonal crop.  In winter, the body urges you to eat healthy foods to keep your body warm. ”

 So what foods do you choose to build healthy eating habits in winter?

 He was informed in the light of the advice of nutritionists.

 Vitamin D should be considered

 According to The Nutrition Twins, "Vitamin D is essential for the body.  Because without it the body cannot absorb calcium.  If you do not get calcium, the bones will be weak.  Lack of calcium can lead to bone loss, some cancers, Alzheimer's, autoimmune diseases, inflammation and more. "

 "Choose fatty fish, eggs, kidney meat, milk and dairy foods, orange juice, soy milk, cereals, etc. to ensure a supply of vitamin D."  If you are deficient in this vitamin, you should take a supplement as per the doctor's advice. "

 Omega three fatty acids to reduce skin discomfort in winter

 The Nutrition Twins claim that omega-3 fatty acids lower blood pressure and triglyceride levels.  This substance also prevents the accumulation of plaque in the blood vessels.  This reduces the risk of heart attack and stroke.

 And in winter the skin becomes rough, the skin becomes itchy, the skin becomes very dry.  These omega three fatty acids are beneficial for all these discomforts.

 Eating foods rich in omega-3 fatty acids is one of the benefits of preventing inflammation, controlling the level of essential oils in the skin, maintaining moisture balance, reducing skin discomfort and softening the skin.

 Different types of fish, flaxseed, shea seed, walnut etc. are ideal sources of omega three.

 Vitamin C to control seasonal diseases

 Vitamin C strengthens the immune system.

 The Nutrition Twin says, "There are conflicting opinions on whether vitamin C protects against seasonal diseases.  However, it is known that this vitamin reduces the severity of colds and heals in a short time. ”

 Vitamin C is highly active as an ‘anti-oxidant’, which protects against free radical damage.  This protects against cell damage, reduces the risk of inflammation, and increases immunity.

 Oranges, grapes, cabbage, cauliflower, broccoli, Brussels sprouts, etc. are significant sources of vitamin C.

 Vegetable protein and fiber

 Mia Sinn says, “The flesh of winter and the combination of different festivals make people eat more meat and heavy foods at this time.  Although these foods are delicious, the sudden change brings about digestive problems and constipation. ”

 Protein and edible fiber should be included in the diet to avoid this situation.  And both must come from vegetable sources.

 Soups made with different vegetables, pulses, peas and all other vegetables can be delicious food items.

 Adequate water

 The amount of drinking water decreases a lot in winter.  However, at this time the body needs more water.

 Mia Sin says, “In summer, a lot of water comes out with sweat, but in winter, even if you don't sweat, your body loses almost the same amount of water.  This is because the humidity is low, urination is high and there is no urge to drink water. ”

 “So you need to drink enough water.  Eating more foods that have high water levels will be beneficial. ”

 Vitamin K2

 Mia Sinn said, “Many people do not get enough of this vitamin.  Vitamin K2 is found naturally in a handful of foods.  And there are some 'fermented' foods. "

 If someone is taking a vitamin D supplement, they should also take a vitamin K2 supplement.  This vitamin works for the balanced distribution of calcium in the body.