Bye bye appetizers and barbecues. Hello healthy eating habits! Whether you’re back at school or on your desk chair, the start of fall is the ideal time to refuel with vitamins and stock up for the winter. But which vitamins are best for you at this time of year? And where do you find it?
Vitamine A
Vitamin A (beta-carotene) is essential for an optimal functioning of our immune system, and thus for the prevention and blocking of infections. In addition, it keeps our mucous membranes healthy, the first line of defense against viruses. Vitamin A is a very efficient oxidant and helps to renew cells and tissues. It also contributes to good eyesight.
Vitamin A is found in animal products (meat, fish, eggs, cheese…), sweet potatoes and certain orange (carrots, apricots, mangoes…) and green (spinach, parsley…) fruits and vegetables. By the way, did you know that a fatty substance promotes the absorption of vitamin A?
Vitamin C
Vitamin C is the anti-virus weapon par excellence that our bodies need in winter! It prevents diseases and strengthens the immune system. With its strong antioxidant power, it prevents cell aging. It also gives an energy boost.
This vitamin cannot be stored by the body. Read: to be healthy, a daily intake is essential (hence the famous rule of five pieces of fruits and vegetables a day, the main sources of vitamin C). To optimize the absorption of vitamin C, it is best to eat these foods raw.
Vitamin D
Vitamin D is not called the “vitamin of the sun” for nothing. After all, the main natural source of vitamin D is sun exposure. In autumn and winter you have to compensate for this through your diet. Vitamin D helps against fatigue and boosts your mood, but is also an effective weapon against respiratory infections.
Vitamine B12
In addition to the benefits for our entire body (red blood cell formation, cell division…), vitamin B12 is also very good for our brain. It balances and protects our nervous system and boosts our brain activity.
Other toppers
To strengthen your immune system, you should not only stock up on vitamins but also minerals and nutrients. Especially iron, which is an effective anti-fatigue agent. And for work or studies, a short course of magnesium can be useful. Magnesium improves concentration and fights stress and autumn blues!
Three seasonal recipes for a vitamin boost
AUTUMN JUICE
It is full apple season. With this original recipe you can pimp the classic breakfast or afternoon snack. Boost assured! Just peel, cut and put in a juicer or blender. What do you need? Two apples, a pear, 20 grams of fresh ginger and 25 grams of fresh turmeric. You can also add some honey or lemon juice.
LEEK AND CITRUS SALAD
Summer may be over, but sometimes you just feel like a fresh meal. This is the ideal salad to stock up on vitamins. Wash and finely chop four leeks. Peel and cut a large pink grapefruit and an orange. Make a vinaigrette with olive or hazelnut oil and lemon juice (yellow or green, depending on your preference). Mix everything together and sprinkle with roughly crushed cashew nuts and goji berries.
PALAK PANEER
Spinach is full of vitamins, minerals, proteins and iron. No inspiration to prepare the healthy vegetables? This recipe takes you on a journey: palak paneer, an Indian vegetarian specialty that combines cheese (paneer) and spinach. Saute an onion in oil. Meanwhile, make a puree of ginger, garlic and spices (cumin, coriander, turmeric, garam masala and chili if you like). Put in a pan, along with 10 cl of water. Once the water has evaporated, add two chopped tomatoes. Let it cook on low heat for about ten minutes. Finally, add 600 grams of chopped spinach and cook for another 10 to 15 minutes. Add a little yogurt or cream at the end. Meanwhile, fry your paneer in a pan. Mix everything and serve hot! For taste or convenience, you can replace the Indian cheese with halloumi or tofu. Keep it crispy on the outside and soft on the inside.