So the winter has arrived and you are planning to beat the chill naturally this season? That’s a great idea indeed. Mediterranean diet has been proved to be better than the western diet to stay warm in winters. But, how do you eat the Mediterranean diet? You must pack your diet with lots of fruits and vegetables, legumes, whole grains, fish, nuts, and a modest amount of alcohol. You can boost your immunity levels and also your emotional health if you consume right foods. Let us see how your kitchen contributes to keep you warm in those months of November to March.

1. So the winter has arrived and you are planning to beat the chill naturally this season?
That’s a great idea indeed. Mediterranean diet has been proved to be better than the
western diet to stay warm in winters. But, how do you eat the Mediterranean diet?
You must pack your diet with lots of fruits and vegetables, legumes, whole grains,
fish, nuts, and a modest amount of alcohol. You can boost your immunity levels
and also your emotional health if you consume right foods. Let us see how your
kitchen contributes to keep you warm in those months of November to March.
How to Get Rid of Winter Blues Once
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2. Omega­3 Fatty Acids
The past decade has seen tremendous rise in consumption of nuts containing
omega­3 fatty acids. These fatty acids are the best soldiers to fight the chill of
winters. You can get omega­3 fatty acids from fatty fish such as salmon, sardines
and anchovies. Seeds and nuts are also a good source of them. You can consume
flax seeds or flax oil, hemp seeds, chia seeds, etc. and walnuts.
Apart from seeds and nuts, you can also look up to leafy vegetables for omega­3
fatty acids. Spinach has the highest content of it. Salmon is also a great supplier of
lean proteins. The rib­eye steak of salmon is amazingly delicious and the high
content of saturated fat may positively affect your body or mood. Lean proteins are
also great to beat fatigue.
You can also find omega 3 fatty acids in cod liver oil. It is more like a supplement
than a food. Include it in your diet to achieve maximum benefit of Vitamin D and
Vitamin A. Oysters can also be eaten as a starter and they are also great to
replenish your body of zinc.
Omega 3 fatty acids can also be procured from pastured eggs; grass fed dairy
products, meats of grass fed animals, Brussels sprouts and purslane.
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Vitamin D
Many people become gloomy in winters. Having ample production and supply of
Vitamin D in your body helps you overcome symptoms of depression and increase
your immunity levels. SAD or seasonal effective disorder, which mainly takes place
in winters, has been proved to be treated with a good dose of Vitamin D. You can
expect positive results in your body with the consumption of Vitamin D.

3. Though we need ample Vitamin D in our body, the irony is that we do not have many
foods that contain Vitamin D. It is best produced in our body by sunlight. Vitamin D is
also called sunshine vitamin since your body can produce it by utilizing cholesterol
along with sunshine. Vitamin D also enhances your mood if you feel distressed
during those sunless days.
If you live in a region where sun does not show up for weeks in a row, you have to
rely on foods that contain Vitamin D. Some of the foods include fatty fish and egg
yolks. Fish that have bones are also consumed for its supply. If you are on a diet that
does not allow these foods, you might have to rely on Vitamin D supplements.
Consider yourself lucky if you receive sunlight. Do not ignore its importance and sit in
sunlight for a few minutes every day, if possible. Deficiency of vitamin D can have
dire consequences on your body and bone health since Vitamin D helps our body to
utilize calcium.

4. B Vitamins
B vitamins are essential for our body to support our neurological health. They are
present in foods in various forms and help to produce neurotransmitters such as
serotonin. It also helps to boost immunity by producing white blood cells. B Vitamins
comprise thiamine, riboflavin, folate (also known as folacinor folic acid), niacin,
vitamin B6, pantothenic acid, vitamin B12, and biotin. The B Vitamins work
individually as well as collectively in each cell of our body to help essential jobs of
our body like releasing energy from fats, proteins and carbohydrates. B Vitamins are
widely distributed in various foods. Thus, if you are consuming a good balance of
fruits, vegetables and meats, you are likely receiving a good supply of B Vitamins.
Some of the good sources of thiamine include ham, pork, fortified whole­grain
cereals, dark green leafy vegetables, and baked goods, enriched rice, wheat germ,
lentils, green pea, and nuts like pecans and almonds.
Riboflavin is essential for a healthy skin and is contained in milk and milk products
like cheese and yogurt. Asparagus, dark green leafy vegetables, spinach; chicken,
eggs, fish, and fortified cereals are also a good source of riboflavin.
Niacin is essential for good functioning of your nerves. You can find it in turkey,
chicken, salmon, legumes, fortified cereals, pasta, peanuts, and whole wheat in
varying amounts.
You can source folate from leafy green vegetables like spinach; turnip, etc. You can
also find it in grain products like pasta, rice and breads.
Vitamin B6 can be found in bananas, seafood and poultry.
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Vitamin C

5. It is easy to catch cold and other diseases in winters. Thus, raising your immunity
levels becomes even more important. Vitamin C plays a great role in increasing
immunity and the antioxidants also increase your levels of energy and lower your
anxiety. You already know that citrus fruits are a great source of vitamin C, there are
many other foods that contain Vitamin C. Chili peppers contain a good amount of
Vitamin C and they help in relieving joint pain and muscle pain. Red bell peppers are
also abundant in Vitamin C, even more than oranges. You can also get Vitamin A
from red bell peppers which boost your eye health. Green bell peppers contain lesser
Vitamin C than their sweet red variant but they should not be excluded from your
meals. They are also a great source of fibers. The nutrition powerhouse in Kale gives
you an ample supply of Vitamin C, minerals and fatty acids. The cruciferous
vegetable, broccoli gives you a lot of Vitamin C, fiber and also prevents cancer. You
can also eat papaya for a punch of Vitamin C, and it also brightens your skin, clears
sinuses, and makes your bones stronger.
Magnesium
Magnesium is another essential element for winters, which lifts up your moods,
bolsters immunity and reduces depression. It also reduces inflammation linked with
cancers, and boosts your heart health. Dark green leafy vegetables like kale, collard
greens, baby spinach and Swiss chard are rich in magnesium and do not contain
many calories. Pumpkin seeds are abundant in magnesium along with other nuts
and seeds like almonds, Brazil nuts, sunflower seeds, cashews, flax seed, pine nuts,
and pecans. To include more magnesium along with omega 3 fatty acids, you can
eat fishes like mackerel, halibut, wild salmon, and tuna. The nutrient rich legumes
like soy beans contain high amounts of vitamins, minerals, amino acids and fiber.
Other legumes containing magnesium are kidney beans, black beans, black­eyed
peas, white beans, chickpeas, and lentils. Avocados are loaded with heart healthy
nutrients, multivitamins, disease preventing thwart chemical compounds. Nothing

6. can stop you from having a good dose of magnesium if you consume one sliced
avocado in your sandwich or salad.
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