Winter is the time of year when you are more exposed to ailments and ailments. Passages from indoor environments that are overheated and dry at cold and humid outside temperatures make the body more vulnerable to disturbances of various kinds. In this period, then, the days the lower exposure to sunlight promotes mood swings. To counter the negative effects of winter in aid are vitamins, minerals and antioxidants that are particularly rich in some seasonal foods. Let's see with the help of Dr. Valentina Schirò, nutritionist biologist specializing in nutrition science, what to bring to the table at this time to reinvigorate the body and have more energy.

What to eat in the winter to strengthen the defenses

"Seasonal vegetables and fruits like kiwis and citrus fruits are excellent sources of vitamin C, which favors the assimilation of iron, whose deficiency causes weakness and strengthens the immune system's defenses. Then they bring fibers, which in addition to favoring satiety and keeping hunger attacks away, favor the elimination of excess toxins that strain the body, "explains the expert.

To raise the mood

"Many seasonal vegetables, especially those with green leaves like chicory, spinach and chard are particularly rich in B vitamins and minerals like potassium and magnesium, which support the nervous system and help to counteract irritability," explains nutritionist Valentina Schirò.

Here is the super food to bring to the table in winter.

Chicory
Chicory ensures a great variety of antioxidants, fibers, minerals, in particular potassium and magnesium, which counteract the frequent swelling in this period due to the more sedentary life.

Fennel
They have the advantage of being diuretics and satiating. They bring a lot of water and fibers that favor the elimination of excess toxins. They are also excellent sources of antioxidants, including precious flavonoids and vitamin C.

Red oranges
They provide vitamin C and B vitamins to help boost the body's defenses. Moreover, they contain many minerals like magnesium and potassium, which are precious to support the organism. They are also an excellent source of antioxidants, including anthocyanins.

Beetroot
Deflates and purifies. Ensures so many minerals, especially potassium that helps drain and eliminate excess fluids. In addition, it is rich in water and fiber, facilitating intestinal transit and toxin disposal.

apples
Contain inulin and pectin, prebiotic substances useful to strengthen the "good" bacteria of the intestine, which mitigate the inflammation, responsible for the swelling.

broccoli
They supply many fibers and vitamins of the B group, in particular vitamin B2, B5, B9, B12. In addition, they are excellent allies of the line: they have fewer calories and lots of water, about 92 percent.

Cabbage
Raw, it provides so much vitamin C, which enhances the immune system. It then provides many prebiotic fibers, useful for nourishing "good" bacteria.

Artichokes
They have a good purifying and draining action. They contain many antioxidants, including anthocyanins and phenolic compounds. Furthermore, it is a source of inulin, a soluble fiber that performs a prebiotic activity: it nourishes the "good" bacteria that populate the intestine. Then bring a variety of B vitamins, including vitamin B2, B3 and B5.

spinach
They are an excellent source of B vitamins, useful for extracting energy and combating stress and fatigue.

Kiwi
They are an excellent source of vitamin C. They contain more than oranges. Then they bring a great variety of minerals including potassium and magnesium, which help to counteract the feeling of tiredness.