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10 key diet changes you should make in winter according to nutritionists

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Don't get sick this winter, change your diet now and top up on all the correct foods to ensure you have a healthier winter.

During the cold winter months, the weather outside is horrible and the food inside is quite delicious. Experts have found that as the temperatures fall, our appetites grow and may even spin out of control. Research studies have shown that during winter months, the average person tends to gain at least 1 KG and those who are overweight gain far much more. Below are 10 key diet changes that you should make this winter according to nutritionists, to stay healthy and fit.

  1. Kale

Kale is a versatile and nutritious green that is packed with antioxidants, fibre, minerals, and vitamins. 67 grams or one cup of kale contains the daily recommended intake of Vitamins C, K, and A. It is also rich in magnesium, potassium, manganese, copper, calcium, and B vitamins.

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  1. Brussels Sprouts

This member of the nutrient-rich cruciferous vegetable family as well as Broccoli is a good source of vitamin K. Vitamin K is vital for heart and bone health and is also essential for brain function. Brussels sprouts are also rich in potassium, manganese, and Vitamins A, B, and C. These can be added to your porridge soups or curries this winter.

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  1. Cinnamon

It is nature’s revitalising herb and is rich in potent antioxidants that can help in digestion and boosting your metabolism.

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  1. Blueberries

They contain active antioxidants due to their high levels of anthocyanins. These antioxidants aid in reversing the damage caused by toxins by assisting the body in defending itself from dangerous pathogens.

  1. Bananas

During the winter, you may experience a drop in your mood due to low serotonin levels. The body produces serotonin (the ‘feel-good’ hormone) from tryptophan, which occurs naturally in bananas.

  1. Oily Fish

Our lungs are one of the most vulnerable parts of our bodies during the winter. With Omega-3, you can increase airflow and protect your lungs. Oily fish that are rich in omega-3 include mackerel, salmon, herring, anchovies and sardines.

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  1. Mushrooms

Mushrooms and particularly button mushrooms, are rich in Vitamin D – which helps in boosting our immunity. Additionally, mushrooms offer a broad range of vital nutrients such as selenium, phosphorus, copper, potassium and niacin.

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  1. Red Peppers

Bell peppers contain 3 times the vitamin C of an orange and are very effective. Vitamin C reduces tiredness and it also strengthens your immune system during winter. Red pepper also contains carotenoids and phytochemicals, which are a good source of antioxidants and offers anti-inflammatory benefits.

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  1. Carrots

Carrots are rich in beta-carotene, which the body converts into Vitamin A. Vitamin A is vital for proper growth and development, immune function and eye health. Carrots are also a good source of carotenoid antioxidants, which reduces your risk of chronic diseases.

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  1. Collard Greens

Its bitterness is linked to its high amount of calcium. Just 190 grams or one cup of cooked collards contains 27 percent of the daily recommended intake of calcium. Calcium is vital for nerve transmission, muscle contraction and bone health. Collard greens are also a good source of manganese, magnesium, iron, vitamins B and C.

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