Balance in your plate: how to replenish your strength with your diet

December is famous not only for the hustle and bustle of New Year’s Eve, but also for increased stress. The body, already depressed by the cold season, gets a new portion of stress. In a short time it is necessary to have time to pass projects at work, to do a general cleaning at home and prepare for the January vacation. Not surprisingly, there is almost no strength left.

To overcome this difficult period in the most comfortable state, it is recommended not to forget to take care of yourself. You can start with the simplest steps. For example, a little more attentive to what we eat.

What the body needs in winter

Short daylight hours, a modest array of seasonal foods and capricious weather make the winter months a challenge. During the cold season, the body needs support. Vitamins and micronutrients can provide it:

1. Vitamin D – helps to cope with seasonal apathy and feelings of fatigue. The element regulates calcium and phosphorus levels in the body. Due to the presence of free calcium in the blood, muscle contraction occurs, hormone production is triggered, and impulses are formed in nerve cells. Thus, vitamin D has an effect not only on our skeleton, but also on the brain.
2. Vitamin A – supports immune defense functions and is also essential for eye and skin health.
3. Vitamin E – is known as a powerful natural antioxidant. It helps to cope with increased mental stress, improves oxygen supply to cells and protects against free radicals.
4. Omega-3 is an essential set of polyunsaturated acids. They are the building material for cells and are actively involved in metabolism. Also, the complex has a positive effect on the work of the brain. One of the components of omega-3, docosahexaenoic acid (DHA), accelerates signal transmission between neurons. This makes us better able to memorize information, stay attentive longer, and stay focused. Regular intake of omega-3 complexes has been proven to reduce the manifestation of age-related cognitive impairment. And of course, without these acids, the body cannot assimilate fat-soluble vitamins. And all the elements listed above are included in this group.
5. Group of vitamins B – performs several functions at once: increases efficiency, stabilizes the emotional background and helps to cope with seasonal depression.
6. Vitamin C – not only strengthens immunity, but also protects the heart, and also preserves the youthfulness of the skin. About this hero we will not talk in detail, since a whole article is devoted to it. We recommend familiarizing yourself with it.

What is worth adding to the diet

You can start to fill the lack of microelements with the help of nutrition. We advise you to include these products in the menu:

• Fatty fish (salmon, salmon, herring, mackerel, anchovies, tuna) – will act as a source of vitamin D and fatty acids.
• Spinach – will make up for the lack of vitamins B and A.
• Eggs – will saturate the body with almost all deficient elements.
• Cod liver – one of the record holders in vitamin D content (100 mcg per 100 g of product).
• Carrots are a constant source of vitamin A.
• Beet – also an excellent supplier of vitamin A.
• Nuts and seeds – notable for their high vitamin E and fatty acid content.
• Cabbage – will provide vitamins A and B.
• Broccoli – will provide an impressive list of B vitamins and vitamin E.
• Beef liver – will satisfy the need for all the missing trace elements.
• Vegetable oils – will satisfy the need for vitamin E.

How to reorganize the menu

Try to fit foods into your diet organically. In the morning, make porridge with nuts or flax seeds, be sure to take some kernels with you for a snack, for lunch order a salad “Cole slaw” as an appetizer, and in the evening, instead of meat, cook fish with broccoli. This way you will not only provide your body with the necessary recharge, but also spend less time on evening cooking.

We recommend to give up mayonnaise dressings in favor of vegetable oils and at least sometimes replace heavy and hearty side dishes with lighter options. Mashed carrots will turn out no less tasty than potato mashed potatoes. You can also cook spinach as a side dish, slightly stewing it with a mixture of butter and vegetable oils.

However, making up the deficiency through nutrition is not always possible. We do not know exactly how much vitamins have entered the body. In addition, not all of these products may not be to your liking. For example, if you are allergic to fish or simply do not like its taste, then to get enough fatty acids, you will have to increase the portion of vegetable sources several times. However, about 90% of fatty acids are lost in the process of digesting plant foods. Vitamin supplements can help solve the problem.

“Triple Omega-3 950 mg PGE and DHA” from Solgar contains the maximum concentration of omega-3 in each capsule. The 950 mg figure is the highest among the entire Solgar line. The product is obtained by cold pressing. Valuable fatty acids are extracted from cold-water fish. And the less raw materials are subjected to heat treatment, the more useful properties are retained. The product is produced with the addition of vitamin E, which is a natural preservative to protect against oxidation of fatty acids. Nutrient is also suitable for allergy sufferers, as the raw material is thoroughly purified from the allergen protein.

In a stressful situation, we often sin in nutrition: we snack instead of a full meal, eat sweets or fast food for dinner. However, during this period the body, as never before, needs vitamin support. Provide it with the necessary microelements, and a burst of energy will not be long in coming!