September is halfway through and all the joys of summer are fading. With the return of daily routine, stress and microbes, it is better to be well prepared for winter ailments. With the right amount of vitamins!
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Brings Oriana Renette
– 19/09/2022 08:00
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Goodbye aperitifs and grilled food. Hello healthy eating habits! Whether you’re back at school or in your desk chair, early fall is the perfect time to fill up on vitamins and stock up for the winter. But which vitamins are best for you this time of year? And where do you find it?
vitamin A
Vitamin A (beta-carotene) is essential for the optimal functioning of our immune system, and therefore for the prevention and blocking of infections. It also keeps our mucous membranes healthy, the first line of defense against viruses. Vitamin A is a very effective oxidant and helps renew cells and tissues. It also contributes to good eyesight.
Vitamin A is found in animal products (meat, fish, eggs, cheese …), in sweet potatoes and some oranges (carrots, apricots, mangoes …) and in green fruits and vegetables (spinach, parsley .. .). By the way, did you know that a fatty substance promotes the absorption of vitamin A?
C vitamin
Vitamin C is the anti-virus weapon par excellence that our body needs in winter! It prevents diseases and strengthens the immune system. With its strong antioxidant power, it prevents cellular aging. It also gives an energy boost.
This vitamin cannot be stored by the body. Read: to be healthy, a daily intake is essential (hence the famous rule of five pieces of fruit and vegetables a day, the main sources of vitamin C). To optimize the absorption of vitamin C, it is best to eat these foods raw.
Vitamin D
Vitamin D isn’t called the “sunshine vitamin” for nothing. After all, the main natural source of vitamin D is sun exposure. In the fall and winter you have to compensate for this with your diet. Vitamin D helps with fatigue and improves mood, but is also an effective weapon against respiratory infections.
Vitamin B12
In addition to the benefits for our whole body (red blood cell formation, cell division …), vitamin B12 is also very good for our brain. It balances and protects our nervous system and stimulates our brain activity.
Other toppers
To strengthen your immune system, you should not only stock up on vitamins, but also on minerals and nutrients. Especially iron, which is an effective anti-fatigue agent. And for work or study a short course of magnesium can be useful. Magnesium improves focus and fights stress and autumn blues!
Three seasonal recipes for a vitamin boost
AUTUMN JUICE
It’s full apple season. With this original recipe you can top up the classic breakfast or afternoon snack. Boost assured! Just peel, cut and put in a juicer or blender. What do you need? Two apples, a pear, 20 grams of fresh ginger and 25 grams of fresh turmeric. You can also add honey or lemon juice.
LEEK AND CITRUS SALAD
Summer may be over, but sometimes you just want a fresh meal. This is the ideal salad to stock up on vitamins. Wash and finely chop four leeks. Peel and cut a large pink grapefruit and an orange. Prepare a vinaigrette with olive or hazelnut oil and lemon juice (yellow or green, depending on your preference). Mix everything together and sprinkle with coarsely chopped cashew nuts and goji berries.
PALAK PANEER
Spinach is rich in vitamins, minerals, proteins and iron. No inspiration for making healthy vegetables? This recipe takes you on a journey: palak paneer, an Indian vegetarian specialty that combines cheese (paneer) and spinach. Fry an onion in oil. Meanwhile, prepare a puree of ginger, garlic and spices (cumin, coriander, turmeric, garam masala and chilli if you like). Put in a pan, along with 10 cl of water. When the water has evaporated, add two small chopped tomatoes. Cook over low heat for about ten minutes. Finally, add 600 grams of chopped spinach and cook for another 10-15 minutes. At the end, add a little yogurt or cream. Meanwhile, fry your paneer in a pan. Mix everything and serve hot! For taste or convenience, you can substitute Indian cheese with halloumi or tofu. Keep it crunchy on the outside and soft on the inside.
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