In winter we tend to eat more fat and sweeter under the pretext that it’s cold! As a result, we accumulate toxins in the body which end up tiring us, depressing us, giving us dull complexion. Treat yourself to a little “internal cleaning” is not too much! Here are the protective foods to put in his detox soups to purify your body Andregain vitality and perfect complexion. Advice from Aurore Lavergnat, dietitian-nutritionist.
The 12 best detox and protective foods for winter
The lawyer
Its detox benefits : L’lawyer contains glutathione, a molecule which helps the body, and in particular the liver, to get rid of chemical substances (lead, etc.) accumulated over the days. It also contains phytosterols which promote the elimination of cholesterol and vitamin B3 which also acts synergistically on cholesterol.
Its most vitamin-rich: it contains many vitamins. Vitamin B6, important for the proper functioning of the immune system and the nervous system. Vitamin B9 (folate) is essential for pregnant woman to prevent, in particular, the spina bifida a serious congenital malformation. Vitamin E, an antioxidant, protects the body from damage caused by free radicals, by slowing down cellular aging.
Beetroot
Its detox benefits: it contains methionine and betanin. The first facilitates the elimination of waste, while the second promotes the breakdown of fats in the liver. Beetroot also contains anthocyanins, powerful antioxidants which have a global detoxifying action.
Its most vitamin-rich: it is rich in vitamin B9 (folate); a small portion of 100 g provides 40% of the daily requirement. This vitamin is important for the growth of maternal tissues during pregnancy, for the proper functioning of the immune system and for that of psychological functions. It is also a source of manganese: it provides 22% of daily needs. Manganese contributes to good bones, and it protects cells from oxidative stress.
The carrot
Its detox benefits: it mainly provides beta-carotene, a very antioxidant. It also contains soluble fiber which promotes the elimination of cholesterol, and potassium which promotes good diuresis.
Its most vitamin-rich: it is rich in vitamin A, with a 100 g serving of raw or cooked carrot providing approximately 70% of the daily requirement. Vitamin A contributes to good vision, proper functioning of the immune system to metabolism you go.
Celery
Its detox benefits: it contains potassium which has a diuretic action, which promotes the proper elimination of waste by the body. It also contains fiber (3 g/100 g) which helps todigest well by “sweeping” the intestines.
Its most vitamin-rich: celery is rich in vitamin B9, a 100 g serving provides approximately 40% of the daily requirement. This vitamin, also called folate, is essential for pregnant women to prevent any risk of nerve malformation in the fetus. It also reduces fatigue. Celery also provides selenium, an antioxidant useful for hair, nails and the immune system.
Mushrooms
Their detox benefits: they provide, on average, 18% of the daily nutritional intake of potassium per 100 g, a mineral which promotes good diuresis.
Their most vitamin-rich: they provide copper useful for the proper functioning of the immune and nervous systems, vitamins B2, B3 and B5 useful against fatigue.
Cabbages
Their detox benefits: broccoli, Brussels sprouts, kale, kale, green cabbage, red cabbage… Whatever the variety of cabbage, it contains sulfur derivatives such as sulforaphane, sinigroside… which accelerate the elimination of toxins in the body, particularly in the liver. Their fibers (between 2 and 4 g per 100 g) also stimulate transit. They are also prebiotic: they maintain and nourish the good intestinal bacteria. Cabbages also provide potassium (between approximately 200 and 400 mg per 100 g depending on the variety). This mineral promotes the proper functioning of reins.
Their most vitamin-rich: Cabbages also contain vitamins A, B9, E and C, antioxidants, as well as iron, zinc and selenium.
Spinach
Their detox benefits: they contain chlorophyll, which gives them their green color, and which promotes good detoxification. They also contain fiber (around 3 g per 100 g) which contributes to a good transit intestinal. Their potassium (15% of the recommended daily intake per 100 g) contributes to the renal elimination of toxins.
Their vitamin benefits: spinach provide vitamins B2, B6, B9, C and E. They represent between 15 and 50% of the recommended daily intake. These vitamins play a role in the proper functioning of the immune system and against fatigue. On the mineral side, spinach provides calcium essential for good bones, manganese, also necessary for bones but also for the fight against oxidative stress.
The lamb’s lettuce
Its detox benefits: it provides a little more than 2 g of fiber per 100 g. It also provides potassium (330 mg per 100 g).
Its vitamin benefits: rich in vitamin C lamb’s lettuce boosts immune defenses. It also provides vitamin B9 (folate) and beta-carotene.
The turnip
Its detox benefits: the turnip contains sulfur substances which promote detoxification of the body by eliminating toxins.
Its vitamin benefits: a 100 g portion of turnip provides approximately 1/5 of the daily requirement of vitamin C, important for combating fatigue and for having a good immune system.
Leek
Its detox benefits: it contains fructans. These prebiotics with a diuretic effect promote the elimination of toxins by the kidneys.
Its vitamin benefits: leek is rich in vitamin B9, with a 100g serving providing more than a third of the daily requirement. It is also a source of vitamin A (17% of daily requirements). Leek also provides selenium which is useful for the immune system.
Black radish
Its detox benefits: it contains sulfur molecules (isothyocyanates) which help the liver function and the gallbladder to eliminate toxins and metabolic wastes generated by the diet and intrinsically.
Its most vitamin-rich: THE black radish also provides vitamin C which stimulates the immune system and helps fight fatigue; vitamin B9, essential for pregnant women.
Jerusalem artichoke
Its detox benefits: it is rich in inulin, a prebiotic fiber which contributes to good intestinal transit and which maintains the microbiota. A Jerusalem artichoke medium-sized provides about 1/5 of the daily potassium requirement. This mineral contributes to good renal elimination.
Its most vitamin-rich: it provides 15% of the daily requirement for vitamin B9.
Herbs and spices: health and detox allies
Garlic
Its detox benefits: it contains allicin (an antioxidant sulfur molecule) which boosts liver function, as well as flavonoids acting synergistically with allicin.
Its most vitamin-rich: garlic provides saponins essential for the preservation of the cardiovascular system; selenium, manganese and copper with antioxidant effects.
Good to know: for the allicin to be released, the garlic must be crushed or blended.
The onion
Its detox benefits: like garlic,onion has sulfur molecules which promote detoxification of the body; it also provides fibers regulating transit and potassium for good renal elimination.
Its most vitamin-rich: it contains quercetin, a super antioxidant, as well as selenium which protects cells from oxidative stress and contributes to the proper functioning of the immune system.
Turmeric
Its detox benefits: turmeric contains curcumin, a molecule which helps eliminate waste and toxins from the body, and the proper functioning of the liver and gallbladder for good digestion. It also contributes to better assimilation of fats.
Its most vitamin-rich: this spice also provides vitamins C and E, antioxidants, as well as iron, magnesium, potassium.
Ginger
Its detox benefits: it stimulates the production of bile which promotes liver detox and better digestion.
Its most vitamin-rich: ginger provides vitamins B1, B2, B3 which are involved in neurotransmitters and in the transport of oxygen in the body; vitamin C, an antioxidant, which stimulates the body’s defenses and helps fight fatigue. On the mineral side, it provides manganese which acts against bad cholesterol, phosphorus important for bones, magnesium, a good anti-stress.
Nutmeg
Its detox benefits: Nutmeg has carminative and stimulating properties which makes it beneficial for the digestive system.
Its most vitamin-rich: it contains B group vitamins (B1, B2, B3, B9) and a little vitamin C, as well as magnesium, calcium, copper, phosphorus, manganese. These substances are useful for combating stress, strengthening bones, the immune system, developing maternal tissues during pregnancy, etc.
Cinnamon
Its detox benefits: it is extremely rich in antioxidants and in particular in proanthocyanins which intervene in the overall detox of the body with, however, a slightly more targeted action on the digestive system. It also promotes digestion, limitsbloating and it is hypoglycemic.
Its most vitamin-rich: Cinnamon contains manganese which fights against the harmful effects of free radicals, iron essential for the transport of oxygen.
A day of menus around detox soups
For breakfast: 1 red fruit smoothie (raspberries, redcurrants, blackcurrants, blueberries) + 1 banana + 1 handful of almonds or walnuts + 1 tea, 1 herbal tea or 1 sugar-free coffee.
At lunch: 1 complete unmilled broth (carrots + leeks + onions + 1 fillet of crumbled white fish or a few shrimps + 1 pinch of nutmeg) + 1 to 2 kiwis.
At dinner: 1 mixed soup with cabbage, garlic and turmeric + 1 small salad of avocado, spinach, beetroot, lemon juice, pumpkin seeds + 1 apple-pear compote with cinnamon.
What foods should you combine in your soup to boost your vitality?
Here are seven food combination ideas for cooking a soup per day:
- Carrot + onion + ginger;
- Beetroot + cloves;
- Lamb’s lettuce + pink garlic;
- Leek + spinach + nutmeg;
- Jerusalem artichoke + carrot;
- Mushrooms + onion + turmeric;
- Turnip + carrot + ginger.
3 detox soup ideas for winter
Detox soup: what effects on the body?
Cooking and enjoying a detox soup every evening in winter has several beneficial effects on the body.
• The soup, rich in waterhydrates the body. Especially in people who do not drink a lot of water during the day;
• The evening, a light meal is sufficient for sleep well. The soup, without or with very little fat, is therefore easily digested. Provided, of course, that do not add meat, fish or crème fraîche ! Accompanied by yogurt, petit-suisse or fromage blanc – preferably goat’s or sheep’s cheese – and a fruit, it allows you to have a light dinner before going to sleep;
• The soup also promotes weight loss because it has a very low caloric density;
• The soup also serves as a “broom” of the digestive system. She cleans it so that it leaves more efficiently afterwards;
And don’t forget that soup is not only eaten in winter! In summer we can think of frozen soups tomatoes, cucumber, pepper… which allow you to stock up on vitamins and minerals while quenching your thirst.