Top 10 must eat to stay in shape all winter

Winter is coming… And also comes the flu season !

That is why, the Kweezine team have made a small selection of the 10 of unavoidable foods to eat without moderation to stay fit all winter long !

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Banana is a fruit rich in vitamin C, which is really important for the proper functioning of the metabolism. Indeed, it acts on the immune system, which allows better healing of the body !


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It do not have good reputation but in real it is very nourishing and good for health. It is very strong in protein and can provide a fifth of our daily protein needs. The eggs contain vitamins D, E, K and B2 and it is full of trace elements and minerals. These are micro-nutrients essential to our body, especially for the constitution of bones, teeth or hair. Eggs are filled of phosphorus, zinc, sodium, potassium and selenium.

The kiwi

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It should be known that the kiwi contains more C vitamin than an orange (in equal quantity). Moreover, the consumption of one kiwi a day is more than enough to cover the recommended daily amount of C vitamins ! It is perfect for people who do not consume much fruits and vegetables but also for smokers who quickly have deficient tendencies.

The avocado

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The avocado is full of C and E vitamins that are antioxydants, as well as other vitamins that we often lack in our diet. It contains K vitamin which has a positive effect on glycemia. Finally, avocado is a great source of magnesium and potassium. It is particularly excellent for pregnant women who may suffer of vitamin deficiencies.

Dark chocolate

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Good antidepressant, but not just that ! Dark chocolate also has many other virtues ! We are talking only about dark chocolate and always consumed reasonably, of course, because it is still very caloric. Dark chocolate and more precisely, the cocoa that it contains, is a really good antioxydant. It also contains caffeine and theobromine which is a physical and cerebral stimulant (contained in coffee). It also acts in the prevention of cardiovascular diseases and anticoagulants.


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Seafood is to enjoy without reserve ! It has a very low content of lipids (fats) and carbohydrates (sugar). It is therefore very low in calories ! In return, it contains a lot of animal protein, which is essential for the proper functioning and development of our muscles. In addition, seafoods are really rich in A, B, C, D and E vitamins, perfect for our metabolism especially in winter.


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Lentils are very good for the line because it is very low calorie so you will not be able to do without it this winter ! Its is full of vitamins and iron and is a concentrate of minerals : magnesium, potassium, phosphorus, copper, manganese and calcium ! It is also full of antioxydants and fiber.

Fat fishes 

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What we call “fat fishes” are : herring, sardines, mackerel, salmon and tuna. It helps you to have a beautiful skin ! Yes, during winter, fish that is full of D vitamin helps you avoid deficiencies due to lack of sun ! Our recommandations :

  • Eat two or three times a week
  • Do not hesitate to follow the advice of grandmothers and make a cure of cod-liver oil !


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It is not a secret that citrus fruits are essential for us in winter. The best is to consume them daily : lemon, oranges, grapefruits or clementines, those fruits are to consume as much as you want ! But what are the reasons ? First of all, they are very low in calories but they also contain several nutriments that are essential to our metabolism during winter : magnesium, potassium, calcium and antioxydants. They also provide fibers and C vitamins, of course, but also, they are an undeniable slimming ally ! Small focus on each of them :

  • Lemon detoxifies the liver
  • Orange reduces the duration and symptoms of a cold
  • Grapefruits lower cholesterol
  • Clementines are easily digested

Dried fruits and leguminous plants

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There are two types of dried fruits : dried fruits like apricots, bananas, figs, grapes and prunes but also nuts such as almonds and pecans.

  • Dried apricots : they are perfect for anti-fatigue, rich in potassium, A and E vitamins and iron.
  • Dried bananas : they have a high magnesium content, help reduce fatigue and stress and is are an excellent antidepressant !
  • Dried figs : they are very rich in iron and are a good remedy to anemia
  • Dried grappes : This is one of the fruits with the most antioxydants

For leguminous plants, even if they are part of our cultural heritage, beans, peas, lentils and all varieties of soy are often forgotten in our menus. But their nutritional qualities are recognized. Leguminous plants are foremost a good alternative to animal proteins, but you should know that their iron content can be increased if they are consumed with meat or C vitamin, which catalyzes their absorption. Eating leguminous plants also helps prevent cardiovascular diseases, some cancers (colorectal), overweight and obesity ! These are a bonus for the body : they reduce the craving for sugar, lowers cholesterol on an empty stomach and lowers glycemia.

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