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The winter diet plan and activities you need to get your body ready for winter

Here are ways to get your body ready for winter with the right diet plan and body exercises.

Vitamin D
Vitamin D is necessary for the absorption of calcium, which plays a key role in maintaining bone strength and skeletal integrity. Getting enough of both vitamin D and calcium is crucial to maintaining bone health and protecting against disorders like osteoporosis, a condition that is characterized by weak, brittle bones. Spending time in the sun is a good way to get your daily dose of vitamin D. However, sufficient sun exposure is difficult for many people to achieve.
1. Change your diet to suit the weather: Just as the seasons change your diet also needs changes. Winter, you need to eat diets with Vitamin C and Vitamin B.

Example of meals such as
 
Salmon
salmon contains about 988 IU of vitamin D per serving, while farmed salmon
contains 250 IU, on average. That’s 124% and 32% of the DV, respectively.

Egg york
Eggs from commercially raised hens contain only about 37 IU
of vitamin D per yolk. However, eggs from hens raised outside or fed vitamin-D-enriched feed contain much higher levels.
Mushroom
Mushrooms can synthesize vitamin D2 when exposed to UV light. Only wild mushrooms or mushrooms treated with UV light are good sources of vitamin D.


Cod liver oil
liver oil contains 448 IU of vitamin D per teaspoon (4.9 ml) or 56% of the DV.
It is also high in other nutrients, such as vitamin A and omega-3 fatty acids.

Herring and sardines 
Contain 216 IU of vitamin D per 3.5-ounce (100-gram) serving. Pickled herring,
sardines, and other fatty fish, such as halibut and mackerel, are also good
sources.

Tuna
Canned tuna contains 268 IU of vitamin D per serving. Choose light tuna and eat 6 ounces (170 grams) or less per week to prevent methylmercury buildup.

Vegeterians winter diet.

Cow Milk
Cow’s milk, the most commonly consumed type of milk, is naturally a good source of many nutrients, including calcium, phosphorous, and riboflavin.
Soy Milk
Because vitamin D is found almost exclusively in animal products, vegetarians and vegans are at a particularly high risk of not getting enough. For this reason, plant-based milk substitutes like soy milk are often fortified with this nutrient and other vitamins and minerals usually found in cow’s milk.

Orange Juice
One cup (237 ml) of fortified orange juice with breakfast can start your day off with up to 100 IU of vitamin D, or 12% of the DV.

Cereal and oatmeal
Certain cereals and instant oatmeal are also fortified with vitamin D. Foods such as cow’s milk, soy milk, orange juice, cereals, and oatmeal are sometimes fortified with vitamin D. These contain 54–136 IU per serving.

The reference to this vitamin D is Healthline.

Vitamin C
Vitamin C is a water-soluble vitamin. It is needed for normal growth and development.
Fruits with the highest sources of vitamin C include:
Cantaloupe
Citrus fruits and juices, such as orange and grapefruit
Kiwi fruit
Mango
Papaya
Pineapple
Strawberries, raspberries, blueberries, and cranberries
Watermelon

Vegetables with the highest sources of vitamin C include:
Broccoli, Brussels sprouts, and cauliflower
Green and red peppers
Spinach, cabbage, turnip greens, and other leafy greens
Sweet and white potatoes
Tomatoes and tomato juice
Winter squash

Vitamin C Reference information is from MedlinePlus.

Vitamin B
Whole grains (brown rice, barley, millet)
Meat (red meat, poultry, fish)
Eggs and dairy products (milk, cheese)
Legumes (beans, lentils)
​Seeds and nuts (sunflower seeds, almonds)
Dark, leafy vegetables (broccoli, spinach, kai lan)
Fruits (citrus fruits, avocados, bananas)

Reference to Vitamin B Healthxchange.

Exercise
Gaining weight and building your muscles in winter is going to build your muscles a lot stronger, meaning you won’t feel the cold as much as usual, and it’s going to warm you up perfectly in the process.

Winter workouts to do at home.
Climbing stairs.
Jumping jacks.
Mountain climbers.
Burpees.
Jump rope.
High knees.

Before the winter season pulls in fully, be sure to get your diet plan right and create time out into doing activities that will keep your body active and healthy all through the cold season.



Winter diet plan

Photo by August de Richelieu from Pexels

4 comments

  1. Thanks for sharing this!

    Jennifer
    Curated by Jennifer

    ReplyDelete
  2. Ooh this is so helpful! I never thought about changing the sorts of things I eat to prepare for the winter months. Thank you for this. So so informative.
    the creation of beauty is art.

    ReplyDelete

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