Tips for Staying Healthy During the Winter Season

As winter months approach and sunlight decreases, illnesses caused by viruses and bacteria also begin to increase. Since nature understands this, it has evolved all its vegetables and fruits in a way that will strengthen our immune system. Winter vegetables largely contain many phenolic compounds that will help us recover more quickly. Specialist Dietitian Müzda Irmak shared important information about seasonal vegetables and fruits and their benefits.

Points to Consider When Preserving

Irmak stated that one of the most preferred storage methods for vegetables and fruits purchased in season so they can be consumed in different periods is preserving, and expressed herself on the subject as follows: "Vegetables and fruits should be fresh and boiled for 15-20 minutes, heat-resistant glass must always be used, and preserved foods should be consumed immediately after opening. When preserved foods are not consumed within a few days of opening, bacteria called "clostridium botulinum" that causes food poisoning is released. When preserving, attention must be paid to the jar lids; if there is bulging, it should never be consumed. If consumed, symptoms of food poisoning such as abdominal pain, bowel dysfunction, dizziness and nausea appear within 12 to 36 hours," said Irmak, adding that people experiencing these symptoms must consult the nearest health facility.  

Points to Consider in Winter Nutrition

Irmak emphasized the need to consume plenty of vitamin C to protect against illnesses, and stressed the importance of fish for vitamin D needs. Irmak listed the points to be considered in winter as follows: "White meat or fish should be preferred instead of red meat. Dry legumes such as dried beans, chickpeas and green lentils are also good protein sources. The increased protein requirement in winter can be easily met 2-3 days a week from these foods. Consuming meat together with vegetables that are low in protein increases nutritional quality. Increased consumption of fatty foods in winter also causes weight gain. Salads are ideal foods for helping with weight loss and meeting vitamin and mineral requirements. There is benefit in consuming olive oil in a controlled manner in salads. Butter and margarine, known as solid fats, should be avoided in meals." Irmak concluded by adding that it may be beneficial to undergo a medical check-up in winter as a precautionary measure.