Research has shown that adopting a Mediterranean diet is an excellent and powerful ally against both the classic seasonal ailments such as colds, coughs, and sore throats, as well as the irritation that colder days can cause in the form of a bad mood. One of its great advantages it works around the seasonality. Dietician Patrizia Gaballo says that "different menus during the day including seasonal vegetables and fruits, are a real natural supplement of minerals and vitamins that help strengthen the body's defenses". Another advantage that the Mediterranean diet has is that it’s not monotonous. "Thanks to the variety of food it never bores the palate and helps fend off nervous hunger attacks that during the colder months due to a lower production of serotonin can be more frequent”. But there is more. The Mediterranean diet is rich in healthy fats. "The wonderful extra virgin olive oil provides essential fatty acids that have a protective and anti-inflammatory action. It also reduces the appetite because it ensures satiety and flavor to the dishes", says the expert, who here suggests which foods to choose for a Mediterranean diet in winter.
Fruits and vegetables to safeguard against seasonal illnesses
The Mediterranean diet includes an intake of fruit and vegetables at every meal of the day. "Vegetables that are in season during the winter months such as chard, apples, chicory, broccoli ensure a lot of prebiotic fibers. Kiwi, mandarins, and oranges are also rich in vitamin C that, with their antioxidant action stimulate the production of interferons and proteins that have the task of counteracting the strike of viruses," says the expert.
Whole grain and fish to combat bad moods
Reduced exposure to the sun on colder days leads to a lower production of a range of hormones that regulate sleep, hunger, and mood. "Whole grain and their derivatives, including pasta, but also fish, meat, eggs, dairy products, Mediterranean diet typical foods, are all excellent sources of tryptophan, an amino acid that stimulates the production of dopamine and serotonin, two hormones that counteract mood disorders and affect the sense of hunger. Legumes such as lentils, beans and chickpeas are also a good source". To enrich the menu with micronutrients and macronutrients are also useful dried fruit and oil seeds. "Nuts, for example, are a gold mine of vitamin B1, zinc and many other precious elements to face the rigors of winter".
A typical menu
Breakfast: yogurt, coffee, a slice of toasted spelt bread with a teaspoon of honey and 5 almonds.
Snack: orange juice and 3 walnuts.
Lunch: brown rice with broccoli cream, fresh chili pepper and Parmigiano Reggiano flakes, grilled radicchio with sunflower seeds and extra virgin olive oil.
Snack: a fresh seasonal fruit (orange, tangerine, apple, pear) and 5 unsalted pistachios.
Dinner: baked sea bream with orange and pepper peel, cabbage salad with hazelnut grains seasoned with extra virgin olive oil and wholemeal bread.