Magnesium, zinc, vitamins C, D, B ... These micronutrients are more than ever essential to our form in winter. Zoom on the foods that contain them and which, moreover, do not make us fat.

How, to, fill, up, with, vitamins, and, minerals, in, winter

No way when it's cold and our immunity is tested to the limit by the many viruses in circulation, we can't afford to miss out on the micronutrients that boost our tone. But no question either of sacrificing your figure and throwing yourself on any food that is too fatty or too sweet!

Filling up with magnesium in winter

This mineral is involved in more than 300 reactions in the body! Magnesium is essential for the transmission of nerve impulses, muscle relaxation and the production of energy within the cells. It helps to reduce fatigue. A lack of magnesium results in particular in night cramps, a feeling of persistent fatigue, excitability or eyelid tremors ... 

Where can I find magnesium without harming my figure?

Whole grains, legumes, oilseeds, cocoa, some mineral waters (Hépar, Contrex, Badoit...). These foods provide magnesium in its bioavailable form, the one best assimilated by the body. Special mention to mineral waters, which can provide up to 100 mg of magnesium per liter of water without carbohydrates or fat, therefore without calories.

Namely: stress "pumps" magnesium reserves. However, the more we lack, the more we are stressed. Only good intakes can stop this vicious circle. 

 Filling up with iron in winter

Iron is a component of haemoglobin, which allows oxygen to be transported and fixed by the muscles. An iron deficiency, also known as anemia, results in intense fatigue and a weakening of the immune system.

Where can I find iron without damaging my figure?

White and red meat (preferably lean), liver, shellfish, legumes, dried fruit.

Namely: Ideally, these iron-rich foods should be combined with foods rich in vitamin C (citrus fruits for example) which promote the assimilation of iron by the body. On the contrary, avoid foods such as tea that prevent its assimilation.

Filling up with zinc in winter

This metal, which is essential for the action of hundreds of enzymes in the body, has a stimulating effect on immunity. It also helps to reduce fatigue by assisting in the metabolism of carbohydrates.

Where can I find zinc without damaging my figure?

 Oysters, liver, meat, shellfish are foods rich in zinc.

Namely: caffeine decreases its intestinal absorption: beware of coffee abuse and food supplements that contain it!

Filling up with vitamin C in winter

Vitamin C boosts our defenses by stimulating the production of interferon, a molecule produced by the cells of the immune system to destroy microbes, and by reinforcing the role of white blood cells. It also has a powerful antioxidant action and facilitates the assimilation of iron.

Where can I find vitamin C without harming my figure? 

In fresh fruits and vegetables, especially kiwi, citrus fruits (orange, lemon ...), cabbage ...

Namely: vitamin C is fragile. It is better to limit storage time, prefer raw, eat after preparation, and cook vegetables al dente.

Fill up on omega-3 fatty acids in winter

In addition to their beneficial action on the nervous system and morale, they may promote the production of white blood cells specialized in the production of antibodies and have an anti-inflammatory action. 

Where can I find omega-3 fatty acids without harming my figure?

In fatty fish, oilseeds, rapeseed and nut oils, flax and chia seeds.

Namely: no danger for the diet: 2 tbsp of rapeseed (or nut) oil per day and oily fish, two to three times a week are enough to cover the needs. 

Filling up with vitamin D in winter

Essential for calcium metabolism, vitamin D may also increase the activity of bacteria-neutralizing white blood cells and promote the production of anti-infective and anti-inflammatory substances.

Where can I find vitamin D without harming my figure?

Fatty fish (mackerel, sardine, salmon, herring...), veal liver, egg yolk.

Namely: only 20% of our needs are provided by the plate. The rest is produced by the skin in the sun. 

Fill up on B vitamins in winter

All allow the transformation into energy of carbohydrates, proteins and lipids from food, contribute to the functioning of the nervous system, help in the manufacture of red and white blood cells, strengthen skin, nail and hair cells.

Where can I find B vitamins without damaging my figure?

Whole grains, pulses, meat, poultry, offal (liver) and fish, mushrooms, eggs, cheese.

Namely: taking a little wheat germ and brewer's yeast will largely cover your needs.