By Dietitian and Nutritionist Zeynep Kulakcı

Winter, a season of cold temperatures and shorter days, brings about changes in our body’s needs. It’s essential to adjust our diet to meet these changing requirements. Here are some points to consider for your winter nutrition:
Boost Serotonin Levels: The fluctuating weather during winter can impact our mood. To combat this, incorporate foods known to promote serotonin production, which helps maintain happiness levels. Enjoy snacks containing moderate amounts of pistachios, walnuts, hazelnuts, and almonds.
Prepare Your Body for the Cold: Seasonal shifts affect metabolism and may weaken the immune system. To bolster your body’s defences, ensure an intake of sufficient vitamins A, C, and E, minerals like selenium, zinc, and magnesium, as well as omega-3 and omega-9 fatty acids, which act as antioxidants that the body needs.
Vitamin A can be found in eggs, milk, fish, carrots, apricots, tomatoes, and green vegetables such as spinach, broccoli, and zucchini.
Vitamin C is abundant in green peppers, parsley, cress, arugula, cauliflower, citrus fruits (orange, lemon, tangerine), kiwi, and rosehip.
Vitamin E is present in green leafy vegetables, oil seeds, oils derived from them, nuts (hazelnuts, walnuts, almonds), whole grains, and dried legumes.
Selenium sources include seafood, mushrooms, sesame seeds, whole grains, garlic, and eggs.
Zinc can be found in oysters, wheat products, sesame and sunflower seeds, almonds, lean meats, and poultry.
Omega-3 fatty acids are present in fatty fish (salmon, herring, sardines, tuna), nuts, soybeans, flaxseed, and green leafy vegetables. Olive oil is a great source of Omega-9.
Hydration is Key: Remember to maintain adequate water intake during winter. Proper hydration supports digestion and combats fatigue.
Exercise Regularly: Exercise isn’t just for weight management. Establishing an exercise routine during winter helps strengthen muscles, and bones, and positively impacts mental well-being. Consider 45-minute walks at least three days a week to notice changes in your body.
Embrace Winter Fruits and Vegetables: Opt for seasonal fruits and vegetables during your grocery shopping. Fresh produce from local markets provides essential vitamins required during winter.
Note: For personalized advice, especially regarding weight management or specific health conditions, consulting a doctor or nutritionist is recommended. These suggestions aim to offer general tips for healthy winter eating.