Winter Wellness: Vitamin-Packed Dishes to Beat the Cold

aHR0cHM6Ly9oZXJvaW5lLnJ1L3dwLWNvbnRlbnQvdXBsb2Fkcy8yMDE2LzEwLzIwLzAtMS5wbmc

Winter Wellness: Vitamin-Packed Dishes to Beat the Cold

As the temperature drops, it’s crucial to maintain your vitamin and nutrient levels, especially if you lead an active lifestyle or are into fitness. A lack of essential vitamins can not only dampen your season with fatigue and lethargy but also lead to more serious health issues than just the common cold. Let’s explore the vital vitamins needed during the winter chill, where to find them, and how to incorporate them into delicious dishes.

Vitamin A

Vitamin A is essential for maintaining immunity, reproductive functions, and vision. The beta-carotene in Vitamin A helps the retina and cornea regenerate faster, reducing the risk of eye diseases and aiding quicker recovery from illnesses.

Where to Find It

The highest concentration of Vitamin A is found in sweet potatoes. A small serving of sweet potato can provide your daily dose of Vitamin A. Other sources include fish, spinach, milk, eggs, and carrots.

Recipe: Rustic Sweet Potato

Ingredients:

  • 3 small sweet potatoes
  • 1.5 tablespoons of olive oil
  • 1/2 teaspoon of dry mustard
  • 2 teaspoons of fresh rosemary
  • 1/2 teaspoon of salt

Instructions:

  1. Preheat the oven to 200°C (392°F).
  2. Peel the sweet potatoes and cut them into wedges (8 pieces each). Place them in a large bowl, add the remaining ingredients, and mix well.
  3. Arrange the sweet potatoes on a baking sheet and bake for 30 minutes at 200°C (392°F), flipping the wedges after 15 minutes.

Calcium

Calcium is the most abundant element in the human body, with over 99% of it stored in teeth, bones, and muscles. It’s essential for maintaining the health of these parts and is also responsible for hormone secretion.

Where to Find It

Calcium is abundant in dairy products, leafy greens like cabbage, cereals, fruits, and juices.

Recipe: Raspberry Parfait

Ingredients:

  • 1/2 cup of cane sugar
  • 4 tablespoons of butter
  • 1 cup of oatmeal
  • 1/2 cup of chopped raw nuts
  • 1/3 cup of pumpkin seeds
  • 1/4 package of yogurt
  • 1 cup of frozen berries

Instructions:

  1. Preheat the oven to 175°C (347°F). In a large skillet, heat the sugar and butter, stirring constantly.
  2. In another skillet, toast the nuts, oatmeal, and pumpkin seeds. Mix with the sugar and butter, and toast for 20 minutes.
  3. Layer the mixture in a bowl or glass, top with yogurt, and repeat to create several layers.
  4. Garnish with berries and serve.

Omega-3 Fatty Acids

Omega-3 fatty acids are highly beneficial for the body as they nourish brain cells and reduce inflammation.

Where to Find It

These healthy fats can be found in plant-based products like vegetables, oils, nuts, and seeds, as well as in fish such as tuna and cod liver.

Recipe: Tuna Pâté

Ingredients:

  • 2 cans of tuna in its own juice
  • 1/3 cup of mayonnaise
  • 1/4 cup of chopped parsley
  • 1/4 finely chopped apple
  • 1/4 cup of frozen cranberries
  • 1/4 cup of chopped nuts
  • 4 slices of Cheddar cheese
  • 2 tablespoons of chopped onion
  • Lavash or flatbread

Instructions:

  1. Mix all the ingredients together, adding them one by one.
  2. Chill the pâté and serve with lavash or flatbread.

Magnesium

Magnesium is involved in over 300 biological compounds in the human body. It aids in muscle recovery, nerve function, maintaining heart rhythm, and bone strength.

Where to Find It

High levels of magnesium can be found in leafy greens like spinach and parsley, fruits, fish, nuts, bran, and oatmeal.

Recipe: Oatmeal Muffins

Ingredients:

  • 1 cup of flour
  • 1 cup of oatmeal
  • 3/4 cup of cane sugar
  • 1 tablespoon of bran
  • 2 teaspoons of baking soda
  • 1/4 teaspoon of salt
  • 1 cup of yogurt
  • 1 cup of chopped or mashed bananas
  • 1 egg
  • 3/4 cup of chopped nuts

Instructions:

  1. Preheat the oven to 120°C (248°F).
  2. In a bowl, mix the flour, oatmeal, bran, sugar, salt, and baking soda.
  3. In another bowl, mix the bananas, yogurt, and egg.
  4. Combine the two mixtures and mix well. Add the nuts.
  5. Grease muffin tins with butter. Fill with the mixture and bake for 20 minutes.

Lysine

Lysine is an amino acid that helps the body absorb calcium, which is necessary for bones and connective tissues. It also helps regulate cholesterol levels.

Where to Find It

Lysine can be found in protein-rich foods like red meat, as well as in nuts, vegetables, and legumes.

Recipe: Steak in Cranberry Sauce

Ingredients:

  • 1 teaspoon of cumin
  • 1/2 teaspoon of salt
  • 1/2 teaspoon of pepper
  • 1-3 steaks
  • 1 cup of chopped onion
  • 1 cup of low-fat beef broth
  • 2 bay leaves
  • 5 quartered mushrooms
  • 1/4 cup of water
  • 2 tablespoons of flour
  • 3/4 cup of cranberry sauce
  • 8 cups of cooked egg noodles

Instructions:

  1. Mix the first three ingredients in a bowl and rub them onto the meat. Place on a skillet and cook for 6 minutes. Add the onion, bay leaf, and broth, and bring to a boil. Simmer for 2 hours.
  2. Chop the mushrooms and onion, and sauté for 15 minutes.
  3. Mix the water and flour in a large bowl, then add to the skillet along with the cranberry sauce. Cook for 5 minutes.
  4. Remove the bay leaf and serve the meat with noodles.

For more information on healthy eating, visit Healthline.

Similar Posts