Proper nutrition can play a key role in maintaining vigor and energy during the winter, said Alexey Bereznikov, Doctor of Medical Sciences, Head of the Department of Dietetics at the Russian Biotechnological University (ROSBIOTECH), in an interview with RT.
The expert noted that Potatoes are rich in carbohydrates, which give a long-lasting feeling of fullness and serve as the main source of energy.
“Buckwheat and pearl barley contain not only complex carbohydrates, but also iron, magnesium and fiber, which helps maintain high energy levels and strengthen the immune system. Nuts and seeds such as almonds, walnuts, pumpkin and sunflower seeds are rich in magnesium, vitamin E and healthy fats. However, they are high in calories and should be consumed in moderation. Legumes – peas and beans – are available all year round. They are rich in plant protein, fiber and iron, making them an excellent choice for those who need to boost their energy levels,” the specialist added.
In addition, he explained that salmon, mackerel and tuna contain omega-3 fatty acids, which fight inflammation and strengthen the immune system.
“Canned fish is a more economical option for getting valuable omega-3 fatty acids than buying fresh fish. Canned mackerel or sardines can help support heart and brain health. In winter, don’t forget about vegetables – a source of vitamins, minerals and fiber necessary for the normal functioning of the digestive system. Available during this period are cabbage (white, red, Brussels sprouts), beets, carrots, pumpkin and turnips,” advised Bereznikov.
Ginger is widely known for its anti-inflammatory and immunostimulating properties, the expert said.
“It helps improve blood circulation and warms the body from the inside, which is especially important during the cold season. It is worth considering that ginger may enhance the effect of anticoagulant medications, so people taking such medications should consult a doctor before increasing their ginger intake. Onions and garlic are rich in allicin, which helps strengthen the immune system and fight infections. They can be added to various dishes, such as soups, stews and stews,” said the specialist.
He also recalled that dried apricots, prunes, figs and dates are available all year round and are rich in vitamins and minerals.
“They can be added to cereals, baked goods, or simply used as a healthy snack. By including the above foods in your diet, you can maintain a high level of activity and good mood even in the coldest months,” concluded RT’s interlocutor.
Previously, a career expert at the “Professions of the Future” center, Svetlana Semerenko, told RT in a conversation about how to stay cheerful at work on winter days.
Source: russian.rt.com
