Nelly Kress and her winter wonderland

- Nelly Kress works as nutrition coach and has successfully head her own practice in Berlin since 2015. In her practice, she offers extensive medical nutrition guidance for which she is nationally acclaimed. Aside from her therapy with patients, she often appears on TV and radio shows as an expert for nutrition and is very active on social media.

I often notice that my patients are not only interested in a healthy and well-balanced diet, they also take pride in knowing where their food comes from. Many of my patients buy mostly seasonal and local organic products. But while in summer, we can choose from a large amount of local fruit and vegetable varieties, the situation is a bit different during the winter period.

What many people don’t know is that local fruits and vegetables are harvested, even during the winter months, where we can still get our necessary nutrients. Local goods often have much more nutrients than fruits and vegetables that are transported here from the other side of the world. These exotic fruits are often harvested while premature, having not yet reached their full vitamin potential. Long travels also result in many products losing their nutrients. It is recommended to consume products as fresh and local as possible. During the winter season many vegetable varieties that are freshly picked from the fields or delivered from local storage spaces can provide all necessary nutrients.

Vegetables that are harvested in late fall and winter are, for example, cabbage varieties, broccoli and leek. A large amount of vegetables, like potatoes, onions, pumpkins, carrots, beetroots and red and white cabbage, can be easily stored for long periods of time. After all, the winter season calls for soups, roasts and stews. Winter salads can also accompany your menu. Lamb’s lettuce and chicory are local salads available in winter as well. Kale has become a very popular vegetable, especially in the USA, where it is not only cooked but also used for fresh salads and smoothies.

To satisfy your vitamin needs, you can also eat pickled vegetables. James Cook even took sauerkraut on his long journeys overseas, as the high amount of vitamin C spared his sailors from falling ill to scurvy. The available fruits in our degrees of latitude during the winter season are sadly not many. Local winter fruits are mainly apples and pears, however nuts also offer a valuable energy and nutrition source. Many types are preferably harvested between October and January, which is also why many nuts are part of winter recipes.

Nutrition societies recommend five portions of fruits and vegetables per day. Although, we mostly eat too many fruits and too little vegetables. Therefore, the winter season is an ideal time to emphasize vegetable in our diets. Try a green smoothie for breakfast, instead of a sweeter version. 

There is of course no reason to deny an occasional orange, banana or pineapple. But anyone interested in local and seasonal nutrition can also cover their nutritional needs with local produce, even in the winter months. With a pinch of creativity, even the small selection available can be transformed into healthy and diverse options.

Yours,

Nelly Kress – nutritional coach

For further information on Nelly Kreß, visit her websitefacebook or Google+.

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