As a dietitian, I recommend oranges to replenish vitamin C (100mg daily recommended), which dips in winter and weakens immunity, leading to frequent infections. Squeeze the juice from 2 oranges daily (70% of your daily needs) for 15 days. It doubles as a vinegar substitute in dressings. Drink within 5 minutes to preserve the vitamin C.
Winter diets often lack fiber from fewer fruits and veggies, so oat bran restores it while curbing appetite. Add 1.5 tablespoons (10g) daily to cereals or make pancakes with egg and flour. You'll regulate digestion in 10 days and meet your 10g daily fiber shortfall.
After winter's saturated fats from charcuterie and cheese, switch to unsaturated fats like walnut oil, rich in omega-3s for heart health and mood support. For 3 weeks, use it in place of other fats—ideal with raw veggies or pasta.
Fatty fish like mackerel provide vitamin D (5 micrograms daily recommended), scarce without sunlight. Low levels impair calcium absorption, weakening bones. Eat it daily for 3 weeks, alternating with salmon, sardines, herring, butter, or eggs.
Revive dull, tired skin with these antioxidant-packed berries from Asia. Opt for organic dried or juiced varieties to minimize pesticides. For a 1-month cure, add a handful (30g) daily to cereals or snack on them—30-40% of your carotenoid needs. Note: Around €25 for 500g at organic stores.
Insights from Damien Galtier, registered dietitian and author of Slimming Recipes with Vegetable Proteins (Ed. Ixelles).
