Getting your body ready for winter is very important.
Here are ways to get your body ready for winter with the right diet plan and body exercises.
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 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.
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.
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
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’s milk, the most commonly consumed type of milk, is naturally a good source of many nutrients, including calcium, phosphorous, and riboflavin.
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.
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.
Vitamin C is a water-soluble vitamin. It is needed for normal growth and development.
Fruits with the highest sources of vitamin C include:
Citrus fruits and juices, such as orange and grapefruit
Strawberries, raspberries, blueberries, and cranberries
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
Vitamin C Reference information is from MedlinePlus.
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.
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.
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.
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