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New York : 5 essential foods to always have in your kitchen during winter

New York :

The cold winter is approaching and although it is the season of the year that shines for the constant celebrations and meetings with friends and family, it is also the time when we are more likely to contract diseases and infections In such a way that one of the main health priorities should focus on maintaining a strong immune system, the good news is that through diet it is possible strengthen defenses and protect the body against attack by external agents.

While is true that in the winter naturally derived from decrease in ambient temperature, we fancy fattier foods Y generousare not always what the body needs. It is well known that following a balanced diet is one of the most fundamental pillars in the good care of the organism, and even on cold days the consumption of fruits and vegetables it must be a priority.

The good news is that nature is too wise and puts the food we need within our reach according to the different seasons of the year. That is why in summer the fruits Y vegetables of the season they are highly hydrating; while during winter, food options are conspicuous by their antioxidant power.

During winter the days are cold, the nights are darker and the sun is more elusive, that is why the body needs to obtain a increased supply of vitamin D (considered the “sunshine vitamin”) through diet. There are also other essential nutrients, as is the case with vitamins, minerals and antioxidants of which it is essential to ensure their optimal consumption. Know the five winter foods that can not be missing in your diet these cold months, they are the perfect complement to liven up the kitchen, provide nutrition Y versatility in diet and even they will improve your mood.

1. Citrus fruits

During winter it is impossible not to take advantage of the wonders of the citric fruits, which are prepared all year round to fill us with exceptional nutrients that strengthen us in cold weather. Citrus fruits shine for being very low in calories, highly hydrating and provide a long list of vitamins, minerals, antioxidants and fiber that benefit health on different levels. In a special way they attract attention for their unmatched vitamin C content, which stimulates the immune system and protects us against respiratory diseases caused by viruses and bacteria. The best of all is that integrate citrus fruits in the daily diet, it is a feast of unique flavors; take advantage of the use of lemons, oranges, lime and grapefruit, to prepare juices, smoothies, infusions, waters and all kinds of salads.

Citrus
Citric fruits. / Photo: Pixabay

2. Vegetables and root spices

The cold brings with it delicious ingredients that are not only ideal for creating warm and comforting cymbals, they are a nutritional treasure. Such is the case of vegetables, vegetables and spices root, which are distinguished by being variants that grow underground at the base of a plant, although technically, not all are roots; some are bulbous growths that store nutrients to feed the plant in the colder months. The most popular varieties are the bulbs (fennel, onion, celery root and water chestnut), rhizomes (ginger, turmeric), typical roots (beets, carrots, parsnips), tuberous roots (sweet potatoes, cassava) and the tubers (potatoes, sweet potato and yams). With so many Available options it is very easy to use them for our benefit, they are mostly an important source of complex carbohydrates and are characterized by provide a lot of energy and nutrition; they are also very rich in vitamins, minerals Y fiber. They are perfect for creating soups, creams, garnishes, pies, stews and purees, another winter staple that cannot be missed is to start the day with a rich infusion of ginger and turmeric.

Root vegetables
Root vegetables. / Photo: Pixabay

3. Chestnuts

The chestnuts they arrive with fall and the cold winter, as the perfect complement to warm up and fill us with essential nutrients that provide a lot of quality energy, they are the dried fruit of a tree called chestnut and usually eat well toast. One of its main properties is that they are low calories, which blends seamlessly with its content in fiber, protein and carbohydrates; They also shine for their unequaled richness in minerals, especially in potassium and magnesium that benefit the cardiovascular health. Even after cooking they are still a great source of antioxidants, among which its content stands out in gallic acid and ellagic acid, two antioxidants that increase in concentration when cooked. Best of all, they are a complete food, perfect for satiate the appetite and comfort the body; are also related to benefits for strengthen the bone system and thanks to its content in slow absorption carbohydratesa are a good complement in the diabetic diet. They are the perfect ingredient to prepare sauces, soups, creams, garnishsy Nice desserts, another incredible fact They do not contain gluten!

Chestnuts
Chestnuts / Photo: Pixabay

4. Kale

In the last months everyone talks about him immense nutritional power of kale, not in vain is it one of the most recommended superfoods in all healthy diet Y medicinal. It is a kale species similar to crucifers, which stands out for its low calorie content and extremely high nutritional power. The kale is an important source of calcium and other minerals such as iron, vitamins C Y K, beta carotene (precursor of vitamin A),fiberY antioxidants as is the specific case of the quercetin and the kaempferol, that benefit the functioning of the organism and that contribute to the disease prevention. The kale is a great ally for lose weight, improves cardiovascular health, boosts the immune system and is a great ally of digestive and intestinal health. Another genius is due to his great versatility Although it is a staple ingredient in salads, it also works well in soups, creams, sauces, pasta or as a delicious filling in all kinds of dishes.

Kale./Photo: Unsplash

5. Dates

Naturally sweet and delicious, dates they arrived for make the cold winter more bearable. They are the perfect nuts for fulfill sweet cravings in a healthy way, since they are very nutritious. In principle they stand out for their high content in vitamins, minerals, carbohydrates, sugars Y fiber, they also attract attention for their soft laxative effect. Its consumption is associated with benefits for cardiovascular, digestive, intestinal and immune health, are the perfect complement to fill us with energy and they fight nutritional deficiencies, anemias Y extreme fatigue. At the same time thanks to his unmatched soft texture makes them the perfect complement to sweeten and enrich dishes with nutrients.or oatmeal, cookies, bakery Y all kinds of desserts.

Dates
Dates / Photo: Pixabay

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