Hiver he cold, damp and lack of light all have an impact on our health. Reduced immunity, viruses, low morale and winter depression are just some of the symptoms of the impact this season has on our bodies.

Add to this the many deviations linked to this period: Christmas, New Year's Eve, raclettes, galettes des rois, ... the lack of physical activity (the cold puts off more than one person in winter) and the tendency of some people to eat more, and we find ourselves in complete imbalance.

More than at any other time of year, it's important to eat a balanced diet rich in immune-boosting nutrients, and to stay well hydrated.

But what does our body need to protect itself?

During winter, it's important to fill up on vitamins and minerals, amino acidsgood fats and fibre.

Lack of sunlight often leads to deficiencies in vitamin Da vitamin involved in the metabolism of calciumThis vitamin, which the body cannot synthesize, is found in fatty fish such as mackerel, salmon, sardines and herring, as well as in egg yolks. This vitamin, which the body cannot synthesize, is found in fatty fish (mackerel, salmon, sardines, herring), as well as in egg yolks.
To boost our immune defenses and combat the illnesses and viruses typical of this season (colds, flu, respiratory illnesses, etc.), it's important to fill up on vitamin C. This vitamin is fairly easy to find in our diet. It is found in citrus fruits, green vegetables, kiwis, peppers and cruciferous vegetables (cabbage family).

La vitamin Ea powerful antioxidant and circulatory vitamin, is found in wheat germ, cereals, eggs, spinach, walnuts, hazelnuts and almonds, chestnuts and vegetable oils such as sunflower, rapeseed, corn and soy.

Zinc has anti-viral properties and is a good ally in the fight against respiratory ailments such as the common cold. It also reduces fatigue, anxiety and nervousness. Zinc-rich foods include seafood, shellfish, fish, meat (especially offal), poultry, egg yolks, sourdough bread and mushrooms.

Selenium, an antioxidant, is an excellent stimulant for our immune system and helps reduce the virulence of certain viruses. It is found in fish, oysters, mussels, white beans, lentils, red peppers, garlic, broccoli and Brazil nuts.

Amino acids boost the immune system

Glutamine, combined with probiotics, supports the intestinal mucosa and prevents germs from spreading into the bloodstream.
Visit magnesium and B vitamins are two micro-nutrients that provide energy and contribute to the proper functioning of the nervous system. They help combat the winter blues, due to the lack of light, which affect our morale and induce feelings of depression. They are found in dried fruit, wheat germ, cereals, pulses, bananas and chocolate.
Fiber, found in fruit, vegetables, wholegrain cereals and legumes, regulates transit and helps preserve intestinal flora.

The latter is important for our immunity, as its bacteria protect us and the small intestine secretes powerful antibodies. Consumption of probiotics, via sourdough bread, cabbage, sauerkraut and olives, stimulates intestinal flora and its stimulating action on the immune defense process.

It is also important to limit our consumption of bad fats, which are conducive to infection, and to favour sources of good fats, such as omega 3. These are found in fatty fish and vegetable oils such as rapeseed, linseed, walnut and lamb's lettuce.

To get through the winter in the best possible condition, you need to make the right food choices.

Winter food: what to eat

• Citrus fruits are wonderful sources of vitamin C and are rich in flavonoids, beta-carotenes and fibre.
• In addition to its antioxidant virtues, mate relieves physical and mental fatigue.
• Cruciferous vegetables (cabbage family) boost immunity thanks to their vitamin C, calcium and lutein content (a powerful antioxidant that protects against certain cancers).
• Oysters, rich in zinc and B vitamins, also have the advantage of being low in calories, making them the food of choice for the festive season and to combat the lack of energy regularly felt during the winter.
• Garlic, onions and shallots have antioxidant, antibiotic, antiseptic and anti-infectious properties.
• Lentils, rich in iron, are an appetite suppressant and anti-fatigue food.
• Goji berries, a superfood, are powerful antioxidants.
• The banana is a boost for both body and mind.
• Thyme, rich in phenols, is a good fortifier and protects against cold-related infections.
• Beehive products such as honey, propolis and pollen relieve sore throats and fight infections.
• Chestnuts are rich in minerals and act as an appetite suppressant. They also contain potassium, vitamin C, vitamin B6, manganese and vitamin B9, making them far more interesting than mere accompaniments to festive meals.
• Green tea , thanks to its polyphenols, is a good antioxidant.

As far as hydration is concerned, it's important to consume at least 1.5 liters of water a day, especially as the sensation of thirst is reduced during this period.