Refresh Your Body This Winter With These Foods

In the hustle and bustle of daily life, we often neglect proper nutrition. We skip meals and eat unhealthy foods. However, eating well is essential to having a healthy body. Acıbadem Maslak Hospital Nutrition and Dietitian Specialist Roksi Menase says "Our body is constantly in a renewal cycle. This cycle consists of a chain of chemical reactions called 'cell division'. Cell division is a vital reaction that essentially enables our cells to multiply, grow and renew. Our hair, skin, blood cells and internal organs are renewed in this process. In some cases, this cycle progresses abnormally and results in excessive cell division, which can lead to serious diseases such as tumor formation. For each step to progress properly, our body needs certain energy sources, vitamins and minerals. As long as we pay attention to these nutrients, we minimize our disease risk and support our body's renewal process," she says. Nutrition and Dietitian Specialist Roksi Menase described 10 foods that renew the body.

Carrot

Vitamin A, also known as retinol, plays a role particularly in the renewal of aged tissues. Retinol comes from sources containing beta-carotene, which gives foods their orange-red pigment. Carrot, with its rich beta-carotene content, is one of the foods that particularly strengthens eye, skin and hair health. In your daily diet, you can shred carrot raw into your salads or add it to your vegetable dishes.

Egg

Egg is a source of quality protein, iron, B12, D and A vitamins. It enables muscle development and repair of hair, nails and skin. Egg is an important source of many nutrients required in vital reactions occurring in the body, and B12 vitamin, one of its important components, is very deficient in the population. In its deficiency, symptoms such as forgetfulness, fatigue, hair loss, dry skin and heart palpitations appear. One egg eaten every morning and one slice of white cheese daily meet half of the daily B12 vitamin requirement.

Radish

The cruciferous family, one of the indispensables of winter; consists of many beneficial foods such as broccoli, cauliflower, cabbage, Brussels sprouts and radish. Their different colors and shapes indicate that each contains different vitamins and minerals. Radish, a member of this family, is quite rich in folic acid, vitamin K and antioxidants. Thanks to the strong vitamins and antioxidants it contains, it reduces inflammation in the body and lowers cancer formation risk. It plays a role in cell renewal and fights free radicals in the body while strengthening the immune system.

Leek

Leek contains 'lutein' from the carotenoid family, a valuable antioxidant. Lutein reduces the number of free radicals in certain organs in eye, skin and cardiovascular disorders, helping to shorten the disease duration and accelerate repair of these tissues. This antioxidant is found most densely in dark green leafy vegetables such as leek, leek and spinach. Leek, which is low in calories and rich in vitamins, helps with weight loss, aids constipation and increases body resistance.

Pomegranate

Nutrition and Dietitian Specialist Roksi Menase says "Pomegranate is regarded in some beliefs as a symbol of eternal life. It contains high fiber, C vitamin, K vitamin and antioxidants. One serving of pomegranate contains nearly half of the daily required K vitamin. Vitamin K helps wound healing by enabling blood clotting. Moreover, pomegranate, which is rich in K vitamin, enables calcium vitamin to be better absorbed by bones, thus strengthening bones," she says.

Kefir

For our intestines to properly absorb the vitamins and minerals we get from foods and transfer them to our body circulation, the health of our intestinal flora is very important. Various environmental and dietary factors affect intestinal permeability. Kefir, with its probiotic properties, plays a major role in maintaining and repairing the integrity of our intestinal flora. Besides this, you can find vitamin D, whose strongest source is the sun, in kefir in large quantities. You can make it a habit to consume 1 glass of kefir before sleep every day.

Oily seeds

Oily seeds such as walnut, hazelnut, almond trio and flax seed help renew both body and brain thanks to Omega 3, the polyunsaturated fatty acid they contain. These foods, which help reduce bad cholesterol, also aid constipation problems by promoting intestinal movement. However, because they are high in calories, a handful per day should not be exceeded.

Turmeric

Turmeric is a spice that has been used for medicinal purposes in India for many years. It contains strong antioxidant compounds called 'curcuminoids'. With its anti-inflammatory effect, it contributes to body repair while creating a detox effect in the body and protecting skin health. Moreover, there are scientific studies suggesting that turmeric is anti-carcinogenic. You can add one teaspoon of turmeric to your meals daily. However, those with gallbladder disease and those taking blood thinning medications should not consume it.

Anchovy

Nutrition and Dietitian Specialist Roksi Menase says "Anchovy is one of the fish varieties richest in Omega 3 polyunsaturated fatty acids. It is a fish variety that can be chosen according to season, and grilling or steaming should be preferred instead of frying. The valuable fatty acids it contains positively affect brain health, strengthen concentration and memory, and help prevent heart disorders by protecting the structure of endothelial cells in blood vessels," she says.

Spinach

Spinach, thanks to its high C vitamin content, increases collagen production and gives skin a healthy appearance, and with its high fiber, potassium and K vitamin content, it participates in cell renewal while protecting heart, vascular and intestinal health. Spinach, which strengthens muscles and prevents mental and physical fatigue, can be consumed raw as a salad or cooked as a vegetable dish.