Diet for cellulite – what to eat to get rid of orange peel

Diet for celluliteCreams, massages or treatments can help but only as a supplement for training and a proper diet. If we do not live actively and do not we take care about a good diet, one can be certain: cellulite will certainly not leave us. What to eat to help fight the orange skin? With such a question, we asked the dietitian.

Many popular theories have been thought that cellulite is the result of excess fat in the body, others are convinced that it is caused by the retention of water in it. However, the answer is a bit more complicated. According to statistics, a known cosmetic defect affects as much as 80% of women (sadly it is feminine) worldwide-regardless of whether they are overweight or not. Many of them have failed to try to get rid of it by applying cosmetics and massages, or a series of expensive treatments in the beauty office just to find that cellulite still has a great time. -its real cause is the weakening of skin cells and connective tissue-in the place where it occurs, the skin is destroyed to such an extent that the fat cells that travel through it muscling the dermis, its central layer and show on its Surface-he writes in his book “Down with Cellulite” Howard Murad. This means that it will take a lot of renunciations to tackle the persistent orange skin. Massages and creams are not enough.

Simplest a way to get rid of cellulite? Go to and buy the right dietary supplement.

Bet on a healthy diet!

Let’s start with what to put away. Dispense with sweet and savoury snacks, fast food, processed cold cuts, oily red meat, fried poultry, wholeed milk, white sugar, butter, sweet fizzy drinks and cigarettes. Bet on soy products, legumes, fish, natural yoghurts, eggs, fresh fruits and vegetables (in large quantities), green tea. Instead of regular oil-use e.g. Linseed. These simple changes will allow you to speed up the fight with a troublesome defect.

Skin care also does not remain irrelevant. Remember to brush it every day before bathing, twice a week peeling, avoid long standing in the shower and hot baths, which drain the skin, dry it instead of wiping and use creams containing irrigation factors eg. Hyaluronic acid or primrose oil. Don’t forget the supplements! In the fight against cellulite effective are shown to be B group vitamins, glucosamine, lecithin and niacin.

Eradication cellulite is not impossible. However, success in fighting it will provide you with a combination of actions. A rational diet with a sporty lifestyle is essential. Rest-Treat as a supplement to the treatment. After a few months you will certainly notice the difference!

What should we eat in order not to support its formation?

We should eat five meals a day, spożywajmy small portions, but with a higher frequency. In each meal should find the vegetables, twice a day the fruit, two to three times a week on our table should enjoy the fish.

What products should we resign from?

Avoid oily or ciężkostrawnyching foods. It is also worth to limit the amount of salt used in the kitchen, not to have prepared dishes and to give up the salty snacks, because the salt retains water in the body.

Are there any teas, juices that help us to get rid of cellulite (assist good workout and diet)?

We recommend all vegetable juices-they are low calorie, they provide vitamins and minerals. However, it must be kept in mind that they are often mildly salted, and the salt promotes the retention of water in the body, its excess can lead to the development of edema, and hence the aggravation of problems with uneven, spongy skin. You can fight cellulite by enriching your diet with black without, protecting against swelling, as well as removing excess water in intercellular spaces.

Should we add any vitamins or other supplements that will help us to get rid of cellulite?

The Antycelluitowa diet should contain vitamin C, which is present in fruits and vegetables such as oranges, kiwi, cauliflower and paprika, stimulates the production of collagen, making the skin smooth and supple. In the diet should also be the guests of groats, bananas and seafood, ie the source of silicon-the element that prevents the formation of cellulite and makes the skin elastic. Fish and seafood in the diet are the best known source of polyunsaturated omega-3 fatty acids, which also positively affect the appearance of the skin by regulating the circulatory system.

Are the nut-fattening? [Peanuts, calories, KCAL]

Are the nuts are caloric? Do we have a positive impact on our health? How many times a day can you eat them so as not to gain weight? Can they replace the afternoon coffee? Thousands of questions that arise always when the salons enters a peanut theme. The brand Felix and the dietitian refute myths about small, crunchy snacks.

Nuts thanks to their concentrated nutrients they are a source of health, elixir of youth and a real vitality bomb that adds energy throughout the day. What’s more, they are the best companion for family gatherings, city breaks or events among friends. Check out what you know about them right now!


Nuts contain a high amount of fats that can cause weight gain. Myth

In the consumption of each food product should be moderate, however, nuts can permanently take in our daily diet without worrying about weight gain. The nuts in 40-70% consist of fats-thankfully these zbawiennych for our health. Just 1/10 of them are saturated fats, which we should avoid. More than half of these are polyunsaturated fatty acids, which most often lack in our diet. It is worth remembering that the fatty acids in the nuts are one and polyunsaturated fatty acids, the same, found in sea fish, olive oil or avocado.

We will also find valuable tłuszczone acids from the Omega-3 family, which improve our immunity and soothe our nervous system. What’s more, small, crunchy snacks don’t contain cholesterol at all, they are rich in plant sterols, whose high consumption helps lower the level of “bad” cholesterol in our blood. People who regularly eat nuts are generally slimmer than those that reach after they do not rarely or never. Research also indicates that the addition of nuts in the form of additional snacks during the day does not make you gain weight. Contrary. The consumption of nuts only twice a week reduces the risk of increased body weight by 31% and by 33% reduces the risk of developing obesity-thanks to the high content of fibre and plant protein, positively affect the satiety we feel. In addition, nuts are “hard to crack” for our digestive system, so that as much as 10% of the energy we consume with them is consumed on the same digestion.

Eating nuts helps to reduce the risk of disease in various diseases. Fact

Consuming a handful of nuts 5 times a week lowers the risk of developing heart disease by 30-50% and type 2 diabetes by 25%. The nuts strengthen the muscles of the blood vessels and improve the flow of the bloodstream, which reduces the risk of atherosclerosis, attack or stroke. The corresponding ratio of minerals in nuts makes them able to lower blood pressure. Regular consumption of nuts can also protect against neurodegenerative diseases such as Parkinson’s or Alzheimer’s disease. People who eat nuts several times a week get much better results in tests that study cognitive skills from people who don’t consume them at all. Unsaturated fatty acids, which are a rich source of nuts, help reduce the symptoms of hyperactivity deficit in children. A study conducted in Japan suggests in turn that individuals who never consume nuts have a significantly higher risk of developing gastric cancer.

Nuts have no effect on our mood. Myth

The nuts contain tryptophan – an amino acid essential for the production of serotonin, a substance called “the hormone of happiness”. Individuals who nourish themselves in a way that is characteristic of a Mediterranean diet, an important element of which is high consumption of beans and nuts are less likely to have negative emotions. Such a diet-apart from pharmacological treatment-may support even the fight against depression. Nuts can also improve our wellbeing, thanks to one great ingredient-Pirazynie, which is a flavouring substance that we find, among other things, in chocolate or coffee. Pirazyny stimulate the pleasure in our brain to produce mood-enhancing substances.

Olive oil for health diet

Olive oil Most likely the history of olive oil dates back to 3000 BC, it is believed that olive tree comes from ancient Mesopotamia, and the Phoenicians have contributed to the spread of the olive tree in the Mediterranean. It is believed that olive oil was on the Polish tables with Queen bona. In its cuisine they were engaged only Italians and they place on new dietary habits to Polish.

Olives contain between 40 – 60% fat. While 1 liter of olive oil is obtained from the 5-11 kg, which is dependent on the class of oil, what we want to achieve. The olives intended for the oil collects in the winter months, usually in December. Strząsa from trees on the sheets, then segregate and separates from the branches and leaves. By getting extra virgin olive oil steps in over-simplification, rely on the ground, and then extracting the oil.

Taste olive oil

The taste and smell of olive oil depends on the ripeness of the fruit used in the extrusion of oil, and olive oil of good quality should be clearly sharp and bitter taste with a hint of fruit. Olive oil obtained from the unripe green olives has a taste and smell sharper from the oil obtained from ripe fruit. In addition, it is observed that the taste of olive oil depends on the country of origin. There is opinion that extra virgin olive oil from Italy has a very delicate flavor and aroma, unlike olive oil Spanish, which taste is fruity with slight pieprznym aftertaste. In Greek olive oil experts sense the aroma of grass clippings. The feeling of scratching in the throat is not a defect of the oil, but it shows that it is rich in phenolic compounds.

In countries that Excel in the production of olive oil organoleptic assessment deal with people specially trained. Olive oil is given a blue glass, as well it masks the color of olive oil. The sensory assessment should be carried out at 28 ° C, and between subsequent testing of samples it is recommended that you eat a piece of Apple.

The colour of olive oil depends on the ripeness of the fruit from which it is obtained, and from the growing region. Olive oil with green unripe olive is green, while the mature olive-yellow, and even Golden.

The characteristics of the chemical composition of the oil

Olive oil in about 73% consists of monounsaturated fatty acids (MUFA), another 14% saturated fatty acids (SFA) and polyunsaturated (PUFA). The latter have the same percentage of which saturated fatty acids.

Among mufa stands out oleic acid and is by far the most (55 – 83%) and palmitooleinowy acid (0.3 – 3.5%). Among the polyunsaturated acids in the oil occurs linoleic acid (3.5-21%) and linolenic acid (up to approx. 1%). In turn, representatives of the saturated fatty acids are Palmitic acid (7.5 – 20%) and stearic acid (0.5 – 5%). In this connection, that in olive oil prevails oleic acid, it is classified as a fat jednonienasycony.

In olive oil are phenolic compounds that are responsible for the stability of oksydatywną oil and prevent its oxidation. The contents of these compounds varies within the limits of 50-800 mg/kg, and the quantity and composition depend on the region of origin of olive oil and the degree of ripeness of olives used for production. The phenolic compounds in olive oil are classified as phenolic acids, flavonoids and glycosides. It is believed that the high content of phenolic compounds in olive oil improves the stability of oksydacyjną, but it can also give the oil excess bitterness by glikozydu-oleuropeiny.

Health benefits of Garlic

Garlic Garlic (Allium sativum) is not only the condiment but also a plant whose health benefits are known for a very long time. Its bactericidal properties were used already in ancient Rome, Greece and Egypt. Garlic is known for thousands of years, but its detailed composition was determined in 40 years. Of the 20th century. Now garlic is so widespread that grows almost around the globe, with the exception of only tropical rainforest and Antarctica.

Fresh garlic heads contain about 65% water, 28% carbohydrates, 2.3% organic sulphur compounds, 2% protein and 1.2% free amino acids (e.g., cysteine, methionine, arginine). Garlic – compared with other vegetables-is quite caloric-contains 146 kcal/100 g edible parts. However, this is not a problem, because it a little. One clove weighs about 4 g, which provides near 6 kcal. Garlic is also a rich source of vitamin C in 100 g of the edible parts of the product is 31 mg of this vitamin. Garlic also contains minerals, a relatively a lot of potassium, iron and phosphorus (400 mg 1.7 mg and 153 mg in 100 g of the product).  Out of many ingredients of garlic, the most the role of sulfur compounds, which are responsible for the characteristic smell of the raw material. They include allicin – one of the most important biological active substances in garlic. Allicin, which is damage to the tissue of garlic (excessive or as a result of chewing) with all-in rushes, under the influence of the enzyme alliinase, an ingredient that antiatherogenic effect, anticoagulation and anticancer.

Health benefits of garlic

Garlic lowers total cholesterol and LDL. Also affects the triglycerides in the blood. Increased triglycerides is associated with a high risk of cardiovascular disease, which is why it is believed that regular consumption of garlic can act preventively and to protect against the development of these diseases.

Epidemiological studies also show a clear relationship between a diet rich in garlic and a little morbidity for tumors of the digestive system. In vitro and in vivo studies indicate that garlic prevents reproduction of different types of cancer cells. National Cancer Institute (NCI) in the United States took the garlic one of the vegetables with the greatest potential anti-cancer action. Data on the impact of the consumption of garlic on the risk of cancer are promising, however, must be taken into account in addition to a variety of genetic and environmental factors that significantly affect the diversity of responses individually.

Antibacterial and antifungal activity of garlic were known already to Louis Pasteurowi, who use it for washing and disinfecting wounds. With antibacterial and antifungal activity of garlic allicin is responsible, its antiviral properties, however, are related to a derivative of allicin – ajoenem. Studies indicate that garlic extract is subjected to an bacteria as Gram-positive: Staphylococcus aureus, Streptococcus pneumonia, and Gram negative: Escherichia coli, Klebsiella pneumonia.

One study compared the effect of garlic and two synthetic antifungal drugs-imidazole and triazolu. Studied the fungus, which is the most common cause of athlete’s foot. It turned out that the preparation of allicyną, compared with drugs commonly used in athlete’s foot, was characterized by a similar or even greater effectiveness than the synthetic antifungal drugs.

Curcumin and its health effects

Curcumin Curcumin is a natural compound polifenolowy derived from the rhizome, otherwise known as a perennial. Is a plant from the ginger family, showing a wide range of biological activities. It is grown in India, China and South-East Asia (Indonesia, Thailand, Viet Nam and the Philippines).

Due to the taste and color of turmeric in Europe it was called Indian saffron. She found she used in Oriental cuisine, but also as a dye in the food industry and textile (it is Curcumin is responsible for the yellow color of turmeric). It was also used for the preservation of food. Is also a component of many spice mixtures.

In ancient Chinese medicine used to relieve indigestion and for the treatment of Bioorganic wounds and scars. Check also the stomach and liver ailments.

Now widely conducted studies show its anti-inflammatory, antioxidant, and anti-cancer. Stresses also the antibacterial, antiviral and antifungal activity. The beneficial effects of Curcumin partly explains the fact that it affects a variety of compounds, including proteins, enzymes, cytokines, transcription factors and growth factors.

Anti-inflammatory activity of Curcumin

Inflammation is the body’s natural response to infection, trauma or stress of different etiology. Chronic inflammation of varying severity is at the root of many diseases, cancer, atherosclerosis or obesity. Anti-inflammatory properties of Curcumin are associated with impaired activation nuclear transcription factor NF-κB. The proteins whose expression is regulated by NF-κB are Cytokines produced by several cell types (IL-1, IL-2, IL-6, IL-8), interferons, adhesion molecules (ICAM-1, VCAM-1) and some enzymes (COX-2, cyclooxygenase-2 and LOX-5, lipooksygenaza-5). It is understandable, therefore, that the inhibition of NF-κB reduces gene expression responsible for the formation of protein involved in the inflammation process.

Antioxidant effects of Curcumin

To the body to function properly, a balance must be kept between the formation of reactive oxygen species (ROS) and the removal of their antioxidant systems. In the conditions of homeostasis of the RFT are released in quantities of physiological and safe for the body’s cells and in this situation, are necessary to regulate many cellular processes. In turn, increased the production of RFT leads to the creation of oxidative stress and disorders in the correct functioning of the cell.

Curcumin as polifenol antioxidant properties has the ability to neutralize reactive oxygen species in the cell (RFT). In addition, it has the increase in the level of connection with strong antioxidant, glutathione.

Studies also indicate that Curcumin inhibits lipid oxidation (peroxidation). Lipid peroxidation is the process negatively, as a result of which are modified, damaged molecules lipids (lipid peroxides.). The beneficial effects of Curcumin as a protective factor against oxidation of lipids showed in preliminary clinical trials Ramírez-Boscá et al. The men aged 27-67 years, for a period of 45 days was administered 200 mg of water-alcohol extract containing kurkuminę. As a result of this supplementation is observed a significant decrease in lipid peroxides in the blood test. Importantly, the researchers found no side effects to be used, such as liver damage. In the next stage of the research carried out by the same team assessed the impact of the 60-day administration of Curcumin, the level of oxidized LDL, and has been shown to 25-50% decrease in lipid peroxides in LDL.

7 foods to support resistance

The immunity of the organism is determined by many factors, which include way of eating. It is important, moreover, a balanced diet, physical activity, and also the right amount of rest and sleep. Winter is a time of increased morbidity and reduced immunity of the organism, which is why in this period, it is worth to pay attention to those foods that strengthen the immune system.

Vegetables and fruit is a source of vitamin C and ß-carotene

Vegetables and fruits are a source of many minerals and vitamins. The appropriate delivery of these components ensures the proper functioning of the body. It is especially important to incorporate into the diet of fruits and vegetables, which contain vitamin C and beta carotene.

For vegetables and fruits which are particularly good source of vitamin C include:

brussel sprouts, horseradish, kale, red and green peppers, parsley, spinach, cauliflower and Kohlrabi and blackcurrants, strawberries, strawberries, kiwi, lemon, grapefruit and orange.

Alliaceae as a source of organic sulfides

To the bulbous vegetables include onion, garlic, leeks and chives. In addition to the sulphur compounds they contain also vitamins C, A, E, and B vitamins, minerals: sulphur, selenium, magnesium, iron and essential oils. Garlic and onions contain fitoncydy that demonstrate the bactericidal and fungicidal. One such substance is present in garlic allicin is responsible for the characteristic smell (read more about the healthy properties of cznosnku).

Vitamin D3

Studies conducted in recent years have provided evidence of the important role this vitamin in the regulation of immune system function. Vitamin D3 deficiency is associated with numerous diseases-cancer, autoimmune, and infective agents. Vitamin D3 affects the immune cells, which include macrophages, lymphocytes B and T, eosinophils and neutrophils. In addition, this vitamin increases the production of katelicydyny, proteins bactericidal properties.

To food products that contain some amount of vitamin D3 are fish oil and fatty fish (herring, salmon, sardines). However, the best source is the synthesis of the skin under the influence of solar radiation. Unfortunately, due to changes in life style-long staying indoors and use sunblock-skin synthesis does not provide appropriate amounts of this vitamin.

It is believed that the optimum conditions for the synthesis of vitamin D3 of the skin occur from April to September, from 10 to 15. Because for the vast majority of Poles are working hours, may be taking this vitamin.


Silage is a natural method of preserving food in which simple sugars are decomposed into lactic acid. Lactic acid creates ideal conditions for the growth of beneficial intestinal bacteria. In addition, it prevents the putrefactive bacteria. Such a change in intestinal mikroflorze well affect resistance. These bacteria (so-called probiotic strains) produce during the fermentation of vitamin c. silage therefore contain a lot more of this vitamin than raw product, non ensiled.

Very important not to confuse the Sauerkraut cabbage kwaszoną. These are two products with totally different values healthy.

Sauerkraut is formed as a result of lactic fermentation and contains the beneficial lactic acid bacteria and acidity are subject to change along the length of the silage. While the cabbage kwaszonej not have been subjected to lactic fermentation, and does not contain beneficial bacteria. Its sour taste is only the effect of the addition of vinegar and sugar – easily in her feel slightly vinegary aroma.

Antioxidant properties of vegetables

Food of plant origin is the source of many biologically active substances. Among them one of the most important groups are compounds with antioxidant. In a large simplification can say that antioxidants inhibit the reactions that occur with oxygen or ozone. They may also act indirectly by binding some of the prooxidants.

Antioxidant properties of vegetables

In food, free radicals are formed for example. as a result, frying, smoking, as well as storage in abnormal conditions. Sometimes arise in the human body – under the influence of UV radiation, stress, nutritional or chemical toxins.

The human body has ways of combating free radicals. Such action is characterized by enzymes: dysmutazę ponadtlenkową, crystallizing and peroxidase-glutationową. Effective protection are also antioxidants contained in foods. These include: fruits, vegetables, legumes, cereal grains, oil seeds, tea and herbs and spices. The problem appears when is created more free radicals than the body can neutralize. Functions of the body’s defenses are heavily impaired, which leads to oxidative stress. This, in turn, can trigger the formation of changes in the structure of nucleic acids, proteins, lipids and carbohydrates.

Antioxidants in food

Epidemiological studies indicate a clear relationship between morbidity on ischemic heart disease and consumption of foods rich in flavonoids. Therefore, it is recommended that you consume a day 5 servings of fruits and vegetables which are polyphenols.

Also keep in mind that the biological activity of antioxidants depends on their digestibility. Unfortunately, how many antioxidants learn our body depends on how much of the input substances is digestion, absorption, and turned to the metabolic processes. Proof that some polyphenols from foods is absorbed Entero, is increase in antioxidant capacity of blood plasma after consumption of a product containing polyphenols (such as red wine or tea).

Vegetables as a source of antioxidants

Vegetables are usually less antioxidant capacity than fruit. Largest peroxyl radicals binding capacity: garlic, kale, spinach, cabbage, Brussels sprouts, broccoli and beetroot; radicals hydroxide best binds kale and Brussels sprouts. In the table below summarizes the selected vegetables and their ORAC value, providing a binding capacity of free radicals. The higher the ORAC value, the greater is the ability to absorb free radicals oxygen.

High content of antioxidants also has tomatoes and preparations thereof obtained. They contain significant amounts of lycopene. Lycopene prevents oxidation of LDL, which inhibits the growth of atherosclerotic process and, consequently, reduces the incidence of heart disease.

Tomatoes contain about 30 mg/kg wet weight of lycopene. It is worth noting that the processing processes tomatoes and cook them in the form of ketchup, tomato sauce or concentrate this content increases. To the diet, which is rich in tomatoes and tomato products, Mediterranean diet. Denmark on the basis of these ingredients are eaten with olive oil, which further increases the bioavailability of lycopene.

Do not forget also about garlic. Strong antioxidant properties of vegetables derive from organic content of sulphur compounds (sulphide and diallilu disulphide and allicin). Bulbous vegetables noteworthy red onion and shallots, containing significant amounts of quercetin.

The bottom line: the antioxidants contained in vegetables have the ability to scavenge free radicals oxygen. The accumulation of free radicals of oxygen in the body contributes to the formation of oxidative stress, which is at the root of many diseases. Eat approximately 500 g of fruit and vegetables a day, to reduce the risk of heart disease and cancer. It is believed that the increase this effect promotes the variety of fruit and vegetable intake.

Healthy and unhealthy fats – how to distinguish them?

Fat is a major component of the energy that comes from food. Facilitates absorption of fat-soluble vitamins such as A, D, E, and K. A core component of all fats in foods are saturated and unsaturated fatty acids. Often, healthy fats are confused with unhealthy fats. In the article we will try to explain how to distinguish between healthy and unhealthy fats.

Healthy and unhealthy fatsHealthy fats – theory and practice

Saturated fatty acids (unhealthy fats) have solid consistency and are mainly found in animal products, such as:

  • lard,
  • butter,
  • dairy products,
  • Red meat.

In contrast, unsaturated fatty acids (healthy fats) are smooth and come mostly from plant sources. Among unsaturated acids:

  • monounsaturated fatty acids-this occurs in significant quantities in the rape oil or olive oil. This type of fat is conducive to maintaining the appropriate proportion of cholesterol in the blood.
  • polyunsaturates – play an important role in human nutrition. These include essential fatty acids (EFAS) omega 6 and omega 3. Their sources are vegetable oils (sunflower, corn, soybean., marine fish, algae, walnuts or high quality margarine spreads. ESSENTIAL FATTY ACIDS help to maintain an appropriate level of cholesterol and have beneficial effects on the cardiovascular system

Unhealthy fatty acids is important but not necessary components of food

Acids, saturated and monounsaturated can be synthesized in the human body. Therefore are not necessary components of food people adults.

Due to the prevention of cardiovascular disease, the consumption of saturated fatty acids should be as low as possible. Assuming that the diet has adequate nutritional value.

Scientific analysis cited by Prof. Victor confirm the obvious benefit of the change of saturated fatty acids acids unsaturated – especially polyunsaturated fatty acids omega 6 and omega 3.

We present below the composition of common fats on the basis of the latest scientific data

All about trans-fatty acids-expert answers

Are hamburger, French fries. Usually associate with food processed. fast food. However, few people know that a lot of trans-fats. in serku homogenizowanym. Where so there are sneaky trances and why you need to eat their least, ask an expert.

Saturated fats, unsaturated, trans-the average Pole can get lost in these dates. How to differentiate? How to create a trans fats?

Fats, otherwise known as fatty acids, are one of the essential nutrients for the human body. The most concentrated source of energy and make it, absorbed and assimilated are soluble in them vitamins: A, D, E, k. occur in all living organisms. In plants are present mainly in the seeds and the pulp of fruit and animal organisms in different organs or as isolated adipose tissue. In human food, fats are the most concentrated source of energy – 9 calories in one gram.

In accordance with the recommendations of the WHO and the FAO from 2008 onwards, the percentage of fat in your daily energy intake by healthy individuals should be 20-35% (up to 35%, a minimum of 15% of daily energy intake). Maximum fat intake have been remodelled according to the degree of physical activity: 30% for people with moderate physical activity and 35% for those with a large. It is also recommended to the daily fat intake was not less than 15% of energy, ensuring the delivery of essential fatty acids and energy needs. While beneficial for health is put on edge the amount of one and polyunsaturated, and limit the amount of saturated fatty acids.

Saturated fatty acids are mostly products of animal origin such as: lard, butter, dairy products, red meat. There are also some fats of vegetable origin, for example, palm oil or coconut.

Unsaturated fatty acids come from vegetable sources such as canola, sunflower, Sesame, olive, flax.

Trans fats are considered one of the most harmful fatty acids. May have a two-fold origin-in the process of partial hydrogenation or hardening, which is used to make liquid vegetable oil solid consistency, or can be “produced by mother nature” in the stomachs of ruminants (bovine animals, sheep, goats, deer). Trans fats occur in their meat, milk and in products of them emerging.

Winter diet: What vegetables and fruits should I eat in winter?

Winter diet:The winter diet should be rich in seasonal vegetables and fruits that are not imported but come from local suppliers. Winter fruits and vegetables are products that are easily accessible and do not require complicated recipes. Rich in vitamins and minerals, they strengthen our bodies during the disease Season. What are the healthiest fruits and veggies and why not prepare a winter dish?

Winter is such a special time of the year, where you have to pay special attention to your diet. During this time it is worth to improve the immunity of your body not only by taking dietary supplements, but also by consuming suitable products. It seems that in winter we do not have access to fresh, unimported vegetables and fruits, but this is not entirely true. indeed, local stalls will not find the same products that were available in spring and summer, but the domestic suppliers offer other GOODS. We should therefore choose seasonal, winter vegetables and fruits, and avoid these imported and Wychładzających Organism.

Winter Diet – what to avoid?

A winter diet is a list of vegetables and fruits that you should consume in winter, but also a list of products that you can better avoid. So what kind of vegetables and fruits do you have better to forgive in the winter season? These are imported and those that wychładzają our Body.

These vegetables and fruits are better to avoid:


The winter diet better exclude Tomatoes. Even though you’ll find them in stores for a round year, you will surely feel the difference between the tomato available during the summer season, and the imported ones available during the Winter. Imported tomatoes are grown in unnatural conditions, without access to the sun and fresh air. They are often grown on mineral wool, which is impregnated with artificial fertilisers.


No other matter has to do with Cucumbers. In winter it is hard for our Polish Cucumbers. In return you can find really long and encapsulation vegetables that are grown in unnatural conditions, often involving pesticides. In addition, cucumbers can wychładzać your body.


Spinach is very valuable in itself, but in winter it is better to avoid it. Why? This vegetable is very susceptible to contamination, which absorbs a lot of harmful substances if grown in unnatural conditions. In summer you can eat it without worry, but if you find fresh, unfrozen spinach in the store shelves, you should avoid it. It is worth the summer to take care of your winter diet and freeze the leaves of fresh spinach to enjoy its benefits in the colder months.


is commonly be considered that citrus fruits, because of their vitamin C content, should be eaten in particular in winter. The truth is that more vitamin C content can boast of Wild Rose fruits, blackcurrants and Parsley. Oranges and grapefruits have an unfavorable property for our body – they act wychładzającoly. Not without reason in the heat we reach for a refreshing lemonade with citrus!


Although Kiwi contains quite a few vitamin C, it works just like citrus – it wychładzaes the Body. therefore, Kiwi is better off in the summer when you need refreshment than in winter when your body demands heat.


These are the next imported fruits that come a long way before they arrive at the store Shelves. Their yellow colour is not due to the sun, but to the relationship they sprayed to help them to ripen in transport – ETHYLENE.


Strawberries available in store shelves in winter is something impossible… and yet! Imported fruit, loaded into plastic pojemniczków, are bred in unnatural conditions involving pesticides. Winter strawberries may look nice, but the taste is completely bland, far from the one you can enjoy in Summer.

So what do you eat in winter?

A healthy winter diet should be rich in seasonal fruits and vegetables. That is, those that are not imported and are not bred in unnatural terms, involving harmful measures for us. Tomatoes and cucumbers are, of course, possible to buy, but the taste is far from what they are delighting in summer.

Onions – The healthiest vegetables for the winter

OnionsThe onion definitely improves the taste and aroma of the dishes to which it is Added. But That’s not her only advantage! Winter dishes with onions will surely the COLD.

  •     The inconspicuous onion perfectly strengthens the immunity of our Body.
  •     The abundance of vitamins A, B and C is hidden beneath the scales.
  •     It also does not lack minerals: magnesium, iron, zinc, phosphorus and other Minerals.
  •     It combats the symptoms of flu and colds – coughing and sore throat.

Surely vaguely the famous, sweet onion syrup that our mom and grandmothers readily serwowały to children in the event of a cold. Until today, the recipe of such syrup has not lost its value. Just pokroisz the onions to slices or smaller pieces, throw into a large jar and pour all the honey. The other day the homemade onion syrup is now ready! It can perfectly handle the first signs of the disease – sore throat and cough. The sweet, natural syrup tastes both children and adults alike. Use incisor to slice onions to quickly poszatkuje the vegetable and protect your eyes from tearing.

In the winter period, it is useful to use home-based ways to increase resilience. How to do it? You will learn the Article: natural preparations for immunity – how to strengthen the body?

Garlic – natural antibiotic for winter

It is not without reason that the garlic reaches when we get COLD.  It is called a natural antibiotic, which inhibits bacterial growth and elevates the immunity of our Body.

  •     This winter vegetable is best eaten regularly to protect yourself from Infections.
  •     And once you have A disease, reach for garlic to combat cold symptoms and reduce fever.
  •     In addition, garlic has beneficial effects on the digestive system, lowers blood pressure and even shows anti-cancer Action.

In winter it is worth to drink warm milk with honey and garlic. You may even be tempted to prepare a tincture or garlic SYRUP. Squeezed by juicer to garlic, add to a variety of dishes-spaghetti, pasta with spinach, but also stews and even scrambled eggs. What’s more, whole garlic heads can even zapiekać in the Oven. After baking, they gain a delicate taste. Especially during the winter season, keep the garlic at hand. How to store such vegetables for the winter? The best special container for garlic, which will ensure it freshness.

More properties of garlic and simple recipes for garlic tincture and syrup can be found in the article: how to eat garlic for health?

Red beets in a winter diet

Beets are another winter seasonal vegetables that are worth to incorporate into your diet in the cooler months.

  •     They contain quite a few vitamin C, calcium, folic acid and potent antioxidants.
  •     They strengthen our circulatory system, prevent anemia, help Normalizee cholesterol levels and regulate blood pressure.
  •     In addition, red beets strengthen the immunity of the organism, especially for viral Diseases.
  •     It is worth to reach for not taking a tiring cough, due to their expectorant Action.

The beets are usually eaten as buraczków from a jar, ćwikły or Beetroot. These winter vegetables are also worth adding to salads, cocktails, casseroles and even Pizza. Roasted beet slices taste delicious! moreover, beets are odkwaszająco and purifying on our bodies, which we will certainly appreciate for such a diet.

Beets should be prepared as a basis for preparation of Ukrainian Beetroot. The beets in this form will additionally assist the work of our Intestines.

You can find a simple instruction on how to prepare your home sourdough here: how Kisić red beetroot beets?

Carrot, a healthy diet not only in winter

One of the most popular root vegetables! Such vegetables can be eaten successfully in Winter.

  •     Carrots are A good source of vitamin A (beta-carotene).  Carotene is of particular importance during the winter when sun rays are limited – it helps to maintain healthy skin.
  •     In addition, we find vitamins C, E and B.
  •     The nutrients contained in the carrots work by reinforcing, counteracting fatigue and depression, regulating the work of the stomach and improving metabolism.

Fructose a bad sucrose substitute

Fructose (otherwise Fruit Sugar) has been recommended for some time as a great alternative to sucrose, especially in the diet of people with Diabetes. In fact, fructose is characterized by a low glycemic index and does not cause a rapid increase in blood glucose levels and therefore does not cause HYPERGLYCAEMIA. From the widespread recommendation, however, it was withdrawn quickly when it became apparent that it had a strong aterogenne effect-regular consumption of large amounts of fructose could therefore lead to the development of Atherosclerosis.


Consuming foods with high fructose content leads to a large influx of fructose into the portal veins of the Liver. Fructose is glikolizie in the liver much faster than glucose. This allows you to “spill” through the fructose metabolic pathways in your liver.


Fructose does not have a significant effect on insulin secretion and leptin, which can adversely affect the energy supply mechanisms. The consequence of this phenomenon may be the development of insulin resistance, metabolic syndrome and Obesity.

It is worth mentioning that fructose, on a par with glucose, contributes to the formation of humus. Under the influence of the activity of bacteria present in the mouth is converted to acids causing the destruction of the Enamel.


Fructose is about 40% sweeter than sucrose. These extremely high sweetening properties make fructose syrups readily used in the food industry for making sweets, desserts or drinks.

Hopes associated with fructose have not been met. It is not recommended to consume it in excess quantities or to sweeten it with food, but with the tranquility you can eat products that are its natural source. Apparently we only need so much fructose, how much nature Zechciała Give.

Sometimes you eat sweet balls of milk for breakfast, do you take a sweet yogurt, and after lunch you eat a cake? These foods are rich in fructose, the excess of which is a health-threatening diet. fortunately, scientists have already found a way to undo the damaging effect of fructose.

Fructose is a sugar naturally found in fruit. however, thanks to the presence of fibre and many other valuable compounds, the fruit protects against diseases. unfortunately, manufacturers add fructose to many products that no longer have such protective features. You can now find fructose (mostly in the form of Glucose-fructose Syrup) in: sweets, yoghurts, jams, serkach, cereals, drinks and even in cold cuts.

Researchers at the University of california, Los Angeles (UCLA) demonstrated that fructose can damage hundreds of genes, which is associated with a high risk of metabolic, neurological and psychiatric diseases. luckily, They also found a way to reverse the damaging effect of fructose. This weapon is docosahexaenoic acid (DHA), a representative of the Omega-3 family of Fats.

Scientists to investigate the effect of fructose on the brain, first learned rats to come out of the Maze. Later they divided them into three groups. For six weeks one group received water sweetened with such a quantity of fructose which corresponds to the daily intake of one litre of carbonated soda. The second group received the same amount of fructose and a diet rich in DHA. The third group Dostawała neither fructose nor DHA.

After six weeks, rats were placed in a maze again. It turned out that the group, which was receiving fructose, stayed the maze twice as slowly as those animals, which fructose was not administered. What does this prove? Upośledziła fructose Memory in rats! The group that received and fructose, and DHA, ‘d like similar results as the group Niejedząca Fructose. Before the disastrous effects of fructose intake, they protected rats with DHA.

In addition, rats that ate fructose had significantly increased levels of glucose, triglycerides and insulin compared to the other two groups.

What is the conclusion? first, read the labels and avoid the wide arc of these products, which contain in its composition Fructose. second, enrich your diet with docosahexaenoic acid (DHA).

Where to find DHA?

Fish fat

Fish fatThe primary source of DHA in the diet is fish fat. So eat Fish. of course, not every fish has the same DHA content, which depends From its species and the seasons of the Year of Fishing. A good source of DHA is Salmon. But beware: this living wild, not breeding. Also rich in DHA are herring, sprat, mackerel and Trout. On average, two or three portions per week are sufficient to cover the need for this ACID. however, in the Baltic fish in addition to DHA and EPA (another fatty acid from the same family as Dha) can also be found dioxins and dioxin-like compounds.

This does not mean that we should not eat them at all, but it is best to eat different species of fish to avoid exposure to these COMPOUNDS. Where else will you find DHA? A safe form of supplementation is DHA. And here also pay attention to the origin of the fish from which the oil is obtained in Capsules. of course, im cleaner waters The waters where they live fish, the Better.

Marine algae

The sources of DHA are also marine algae. Innovation is the oils with high omega-3 content, which is obtained from the breeding of microalgae and fungi of marine plankton.


Although flaxseed does not contain DHA fatty acid, it contains α-linolenic acid (ALA), which is a precursor to other omega-3 fatty acids, including Dha. This means that in the body fat ALA is able to slightly transform into fat DHA. With food flaxseed You will also have many other Benefits. It is rich in dietary fiber, which fills the intestines, acts as a protective effect on the gastrointestinal mucosa and provides medium for the development of beneficial bacteria in the Gut.

Oils: linseed, rapeseed and soy

Like Linseed oil, It is produced by the source of linolenic acid (ALA). As much as 52% of all fatty acids in linseed oil are ALA! After that, rank is rapeseed oil (9% of all fatty acids are ALA) and soy (6%). Omega-3 fatty acids are very sensitive to Oxidation. So be sure to buy the oils in a dark bottle and be sure to store them in a Refrigerator.


Walnuts have the highest fatty acid content of ALA from all kinds of nuts. Already seven walnuts are covered by the daily demand for this fatty acid, which can partly be transformed into the body in DHA. By eating walnuts, You also get a bonus in the form of a lower risk of cardiovascular disease. And this is not only thanks to the fats referred to all the Time. Walnuts contain vitamin B6 which lowers blood levels of HOMOCYSTEINE. Studies show that people whose diet is found in walnuts, have lower cholesterol and triglycerides in the Blood. In addition, walnuts are rich in that affect the normal operation of the nervous system magnesium and anti-cancer acids: phenolic and ellagic.