Diet is a good way to boost your immunity in the prevention of the flu, but also when you have caught it. What foods to eat before or during the flu? Are there miracle foods? What foods to avoid?

When the flu circulates, it is good to put all the chances on your side to escape this virus that causes chaos! Diet is an excellent way to boost immunity in prevention and curative. What are anti-flu foods? Do they really exist? What foods to eat if you have the flu? On the contrary, which ones to avoid? Advice with Dr. Corinne Chicheportiche-Ayache, the nutritionist.

What foods to eat when you have the flu?

"Once you're tired and you have the flu, you usually eat what you want," says Dr. Ayache-Chicheportiche. A good thing since 'if you listen to your body, it tells you what you need and naturally leads you to light, fresh and easily digestible foods that will give a little energy without being too heavy'. The following are preferred: 

Foods that hydrate 'especially when you have a fever to fight against dehydration mechanisms': vegetables and fruits rich in water (cucumber, zucchini, starfruit, grapefruit, lemon...).

dairy products

raw or cooked fruits and vegetables (compotes, juices, soups....)

What foods to avoid in case of flu? 

When you have the flu "you have to avoid dishes that are too fatty, too rich, and too sweet that are never pleasant in terms of digestion" answers the doctor. Flu symptoms, like those of other viruses, can cause very unpleasant digestive symptoms (nausea for example). Finally, it is recommended to avoid alcohol. Forget the famous rum grog and replace it with an alcohol-free and 100% natural version with cinnamon, lemon...

What foods to eat to prevent the flu?

Let's be clear: there are no miracle foods. Simply put, none will magically protect you from the flu virus (or other winter viruses). "Prevention should not be reduced to the plate, but to a way of life in the broadest sense," explains our interlocutor. It is important to have regular physical activity 'because it would tend to increase our immunity a little'; to reduce chronic stress 'which parasitizes our lives and produces a lot of cortisol, which could reduce and limit the reactions of the cells involved in our immunity' and to sleep enough and in good conditions 'to limit the risk of infection'. In terms of food, Dr. Chicheportiche-Ayache advises focusing on: 

• Foods rich in tryptophan: almond, banana, milk, chocolate (especially dark). Tryptophan is the metabolic precursor of melatonin, which strengthens the immune system.
• Foods naturally rich in probiotics: yogurt, pickle, kombucha, miso, sauerkraut, kefir, tempeh. "They will feed the gut microbiota that plays an important role in immunity."
• Foods with prebiotic effects: whole grains, flax seed, chia seed, cabbage, broccoli, artichoke, and onion. "They will give fiber that will feed the microorganisms of the gut microbiota." 
• Foods rich in micronutrients that promote immunity (vitamin C, D, zinc, vitamin A, and E).
• Raw and organic food products: "There is no direct link with immunity, but the body would be in better conditions" to face winter viruses.
• Foods rich in vitamin C against the flu 

In prevention or during the flu, maximize the consumption of food rich in vitamin C: "It boosts immunity and reduces the field of fatigue conducive to infections" argues the nutritionist before recalling that fruits are the first source of natural vitamin C.  It is also found in: 

• Black-currant
• Citrus fruits
• Kiwi
• Strawberries
• Pineapple
• Pepper
• Parsley
• Kale cabbage
• Broccoli

'We can also make Acerola cures whose vitamin C content is much higher than all our citrus fruits.'

Foods rich in vitamin D against the flu

"Vitamin D practically acts like a hormone and is going to have an impact on immunity. We must make sure that we do not start the winter season with an insufficiency or a deficiency, "explains our interlocutor. Among the foods rich in vitamin D to put on the menu if you have the flu (or in prevention): 

• Yolk
• Butter
• Fatty fish (salmon, sardines...)
• High-fat dairy products
• Foods rich in zinc against the flu

Zinc is a micronutrient with an important role in immunity. But "we can't store it so we need regular intakes," explains Dr. Chicheportiche-Ayache. It is mainly found in animal proteins: 

• Meat
• Poultry
• Egg
• Seafood
• Oysters

Foods rich in vitamins E and A, antioxidants

Vitamins E and A have interesting antioxidant properties in the prevention of infections, including influenza: 'The antioxidant effect will limit the impact of harmful substances on the body. It is not directly related to immunity, but it will create a less weakened ground, "details the doctor. Vitamin E is present in vegetable oils and oilseeds such as walnuts, almonds, hazelnuts, and avocados. Vitamin A is available as retinol in the livers of fish and livestock; and in the form of beta-carotene in sweet potatoes, carrots, pumpkins, dandelions, vegetable Macedonia, parsley, lettuce, and spinach.

 By dint of quantified assessments and recommendations that contradict each other in a multitude of studies, we no longer really know what rules to follow to eat without impacting the planet too much. A few days before Christmas dinner, we decided to take a step back from all these injunctions in order to bring nuance and compose a festive menu with common sense.

Ecological Christmas: choose local food

Prefer a turkey raised a few kilometers from home or buy a liter of milk harvested from the nearest farm... Choosing local is an act of solidarity and support for French producers, less an ecological gesture. Seeking a solution to reduce the carbon footprint of human activity on the planet, this advice needs to be followed with nuance. The environmental cost of transporting food goods is a reality: buying an avocado produced in Peru when you live in Paris is more impactful for the planet than preferring Corsican clementines when you live in Ajaccio. In the journal Nature, Food, a team of researchers from the universities of Sydney and Beijing indicated last June that the kilometers swallowed by transporting food accounted for nearly 20% of total emissions from food production chains. "To mitigate the environmental impact of food, a transition to plant-based foods must be coupled with more local products, mainly in rich countries," the study concludes.

Everything is said: more than local production, it is the choice of food that changes the game. We must take into account the greenhouse gas emissions of various food products to determine the impact that our preferences may have. This is what a study by the global platform Our world in data did by comparing the impact of land conversion for livestock or cultivation, but also all that can emit a farm, whether it is manure or fuel needed for the tractor, as well as food to support livestock,  transport or packaging and sales. In this scheme, beef, lamb, cheese and dairy cows successively constitute the food productions that emit the most greenhouse gases and the carbon footprint of the transport of goods is minimal. In other words, composing a Christmas menu by including a steak of beef, even produced in a department close to home, has a considerable environmental impact. An exception must be made, and the Our World of Data study makes it clear: food transported by air generates fifty times more CO2 than a boat per tonne-kilometer. In food production chains, however, this type of transport is rarely used, representing only 0.16% of 'food kilometers'.

Cooking other than with a gas stove

In these times of sobriety, the use of the sacrosanct gas stove is questioned by more and more chefs who see a way to save money, but also to better preserve the well-being of their brigade which must otherwise deal with the heat of this type of energy. If we take into account the environmental aspect, the abandonment of the gas stove can also be an argument. Cows are often blamed for emitting methane when digesting their meal. Yet the cooking appliance deeply rooted in French gastronomic culture also produces some. The annual methane emissions of all U.S. fireplace gas stoves would have a climate impact similar to that of the CO2 emitted by 500,000 cars each year, according to research published by the American Chemical Society. And we're not just talking about the timing of cooking. It is estimated that gas cookers can emit up to 1.3% of the gas as unburned methane.

Alcohol: choose responsible containers

When it comes to pairings with wines and spirits, it is complicated to recommend one beverage over another. We could mention the use of pesticides for the cultivation of grapes, corn, barley, etc. But, we could also highlight a large amount of water required for the elaboration of various alcoholic beverages. According to the Water Footprint Network, 109 litres of water would be needed to produce just one glass of wine. Depending on the source, it takes between 40 and 100 liters of water to produce one liter of whisky. On the beer side, four to six liters of water are used, knowing that the Brasseurs de France were enthusiastic in 2019 about the 30% decrease in average water consumption for the manufacture and cleaning of tanks over the last thirty years.

 Garnishing choux, decorating a cupcake with a rosette of buttercream, or poaching meringues, macaroons, or cookies...all these creations require the use of a pastry bag. But you need to know how to use this essential accessory for any amateur pastry chef! On Truc Mania, we explain how to use a pastry bag and also how to make your own very simply at home! To your spatulas!

HOW TO MAKE A PASTRY BAG?

Generally, professional bakers do not make their own piping bags and use disposable plastic piping bags. As an amateur, it is also possible to find them in specialized pastry stores, whether physical or online. They are usually sold in packs of 50 or 100. You should know that there are also washable and reusable pastry bags, which are much more ecological than disposable bags and perfectly adapted to domestic use. These can be purchased individually.

But, for occasional use at home, you can make your own piping bag using a simple freezer bag. Simply fill the bag with your pastry, cream, or meringue mixture and close the bag by turning it on itself. Then simply cut a corner of the bag at an angle to make a homemade piping bag. It's simple, inexpensive, and very effective!

If you want to poach small amounts of chocolate or royal icing to decorate a pastry, you can also make a small cone, a sort of mini piping bag, using a simple sheet of baking paper. To do this:

• Cut out a rectangle triangle of baking paper about 20cm by 15cm,
• Wrap the paper around your finger, holding the tip firmly on one side and holding the other side with your thumb,
• Remove your thumb and fold the tip of the paper into the cone.

Then simply pour the melted chocolate inside and secure the contents of your cone by folding the top towards you. The cone is now ready to use!

HOW TO USE A PASTRY BAG?

Before poaching the contents of your pastry bag, it is advisable to fill it cleanly, avoiding dirtying the top of the bag and your hands afterward, when poaching.

Grab your pastry bag and fold the top over your hand for 10 to 15 cm. This is the flap that will keep the top of your pastry bag clean and will serve as a base for scraping your pastry bag when filling it.

If you are going to use a piping tip, this is the time to place it in the bottom of your piping bag. Drop it inside to avoid putting your hands inside your piping bag. This step is optional, as you can use your pastry bag without a tip if you are just lining a cake with cream, for example.

If you are using a disposable tip and bag, then cut the tip of your bag with a chisel until the tip of the tip is clear. To prevent your mixture from dripping through the tip when you pour it into your pastry bag, turn your pastry bag around and jam the bottom into the tip.

Variation: You can also prevent your mixture from dripping by placing a food bag closure clip on the bottom of your pastry bag.

Hold your piping bag firmly with one hand while you fill it with your other hand. During this step, you can also make it easier on yourself by placing your piping bag in a tall container to hold it while you fill it.

Be careful not to overfill your pastry bag so that you can be more precise in your poaching and better manage its flow.

Then, press the pastry bag flat against your work surface using a pastry horn or the edge of your hand to lower the mixture into the pastry bag. This step also helps to remove any air bubbles from your mixture.

Twist the top of your piping bag to lock it in place, then wrap the top around your index finger. Your pastry bag is now filled and ready to use. Use your lead hand to press down on the pastry bag while your other hand acts as a guide when poaching your mixture. Turn your bag as it empties.

Getting a good night's sleep is essential to feeling good in the morning and enjoying good overall health. 

 When we are stressed, we tend to throw ourselves on fatty and sweet foods such as cakes, ice cream and confectionery of all kinds. While they may make us feel better in the short term, they are not good for our health and do not relieve stress in the long term. There are, however, foods with real anti-stress virtues! Discover them in the following article!

1. MATCHA TEA

Matcha is a Japanese tea obtained from the leaves of the tencha plant, a variety of green tea whose leaves are reduced to powder.

This green tea powder has a powerful herbaceous taste and is particularly rich in L-theanine, an amino acid whose activity in the brain reduces mental and physical stress and produces a relaxing effect.

Matcha tea is consumed as a drink, mixed with hot water like a classic tea, or in cooking and incorporated into many preparations.

Although it has relaxing virtues, it is still advised not to consume matcha in the late afternoon or evening because this tea also contains caffeine which could delay sleep.

2. THE BEETS

Chard is a green leafy vegetable that is packed with anti-stress nutrients. It is also commonly called chard or pear.

A single serving of cooked chard contains 36% of the recommended daily intake of magnesium, which plays an important role in the body's response to stress.

Low levels of this mineral are associated with disorders such as anxiety and panic attacks. In addition, chronic stress can deplete your body's stores of magnesium, making this mineral especially important in times of stress.

3. SWEET POTATOES

Sweet potatoes are an interesting source of complex carbohydrates that also contain a large number of important nutrients for stress response, such as vitamin C and potassium.

Some studies have also suggested that eating sweet potatoes may help reduce levels of cortisol, a hormone that rises in the body when under stress.

4. KIMCHI

Kimchi is a type of spicy Korean sauerkraut traditionally made with Chinese cabbage and daikon, a type of radish. Fermented foods like kimchi are full of beneficial bacteria called probiotics and are rich in vitamins, minerals, and antioxidants.

Some studies have found that fermented foods can help reduce stress and anxiety and have beneficial effects on mental health. These effects are probably due to the close interaction between the gut and the "good" bacteria that populate it and our brain via the vagus nerve. After all, isn't our gut our second brain?

5. ARTICHOITS

Artichokes contain prebiotics, fibers that support and nourish our intestinal microbiota, which would be involved in our sensitivity to stress.

Artichokes are also rich in potassium, magnesium, and vitamins C and K, which are all micro-nutrients involved in the body's response to stress.

6. FLAKES

Organ meats, which include heart, liver, or kidney, are an excellent dietary source of B vitamins, especially B12, B6, B2, and B9.

These vitamins are necessary for the production of neurotransmitters such as dopamine and serotonin that help reduce stress levels and regulate mood.

7. SHELLFISH

Shellfish such as mussels, clams, and oysters are rich in amino acids such as taurine, which are now recognized for their calming properties.

Taurine and other amino acids are needed to produce neurotransmitters such as gamma-aminobutyric acid (GABA), a powerful substance that is particularly useful for lowering blood pressure, relieving stress and anxiety, and promoting sleep.

Shellfish are also rich in vitamin B12, zinc, copper, manganese, and selenium, which also contribute to the synthesis of this neurotransmitter.

8. FATTY FISH

Fatty fish like mackerel, herring, salmon, and sardines are incredibly rich in omega-3 fatty acids and vitamin D, nutrients that have been shown to help reduce stress levels and improve mood.

Omega-3s are not only essential for brain health and mood, but they can also help our bodies manage stress. In fact, several studies have shown that low omega-3 intake is linked to increased anxiety and depression in Western populations.

Vitamin D also plays an essential role in mental health and stress regulation. Low levels of this vitamin are also associated with an increased risk of anxiety and depression.

9. SESAME SEEDS

Sesame seeds are an excellent source of L-tryptophan, an amino acid that is a precursor to serotonin, a mood-regulating neurotransmitter, and melatonin, which helps people fall asleep and regulates sleep.

Other foods rich in serotonin include lentils, chickpeas, pumpkin seeds, sunflower seeds, flax seeds, cashews, cherries, bananas, and dates. Don't hesitate to add them to your menu!

10. DARK CHOCOLATE

If depressed people, in particular, tend to turn to chocolate, it is not by chance. Containing many molecules of interest, chocolate favors nervous balance and adaptation to stress. It has stimulating and antidepressant properties, due to its richness in magnesium, potassium, phosphorus, and iron, caffeine, serotonin, and in theobromine.

For its benefits, choose the black one, with 70% cocoa or more, and limit its consumption to one or two squares per day in order not to harm your daily diet.

 Need more "fuel" to give you energy and erase that fatigue that won't let go? Skip the sugary drinks, candy, and pastries that will give you an immediate boost but then cause a rapid drop in your blood sugar levels, leaving you tired and hungry again. Instead, focus on these 12 anti-fatigue foods...

1. OATMEAL

Rich in fiber and complex carbohydrates, oatmeal will provide you with energy in a progressive way and for a longer period of time than refined cereals full of simple sugars. A bowl in the morning will keep you going for hours, without feeling hungry or getting that mid-morning "crash".

2. EGGS

Eggs are very good sources of protein and amino acids such as tyrosine and phenylalaline. These two amino acids are precursors of dopamine, a key neurotransmitter in the brain that makes us want to get out of bed in the morning and get on with things during the day. When we suffer from chronic fatigue, it is often because we have a dopamine deficiency. Enriching your diet with precursors of this neurotransmitter can therefore boost its production!

3. THE CHICKEN

Without its skin, which is too rich in saturated fats, poultry meat is an excellent source of lean protein and phenylalanine. A piece of grilled chicken with steamed or lightly seasoned greens is a perfect light lunch that won't weigh you down and will keep you going until dinner while boosting your dopamine production! Want to try a leg again?

4. THE FLAVOR

If your vitamin B12 and/or iron intake is not sufficient, you may suffer from anemia, one of the most noticeable symptoms of which is fatigue. To fill up on vitamin B12 and iron, don't hesitate to add offal to your menu more regularly, such as liver or kidneys. Offal has the advantage of being cheap and one of the richest food sources of vitamin B12 and heme iron. But, if you are not an offal lover, replace them with other foods that are sources of these micronutrients such as seafood, red meat, and seaweed.

5. OILS

In addition to being a good source of low-fat protein, oysters are also an excellent source of zinc. This trace element stimulates the body's immune system and helps your body fight off germs that can make you feel tired. Enjoy them raw with a squeeze of lemon in season, or simply baked.

6. DRY BEANS

Dried beans, like all other pulses, are an excellent source of vegetable protein, especially if you are vegetarian or vegan. Beans also contain a lot of magnesium, a micro-nutrient that causes morning fatigue and loss of energy when it is lacking. Increasing your magnesium intake can therefore help you regain your energy. It is also found in other foods such as shellfish, oleaginous fruits, whole grains, and dark chocolate.

7. SARDINES

Sardines, herring, mackerel, or salmon provide not only high-quality animal proteins but also a lot of omega-3 fatty acids of marine origin such as EPA and DHA. These fatty acids are present in large quantities in the cell membranes of neurons and are notably involved in good neurotransmission.

Omega-3s are therefore indicated in cases of temporary fatigue, low morale or motivation, stress, and seasonal depression. Consuming vegetable oils rich in omega-3 (camelina, flax, rapeseed, walnuts, etc.) every day and fatty fish 3 times a week helps to make up the deficit.

8. NUTS

Also rich in protein and omega-3, walnuts are also particularly rich in tyrosine, a precursor of dopamine. Natural appetite suppressant, a small handful of this oleaginous fruit per day will allow you to get back in shape quickly. Mix it with other dried fruits such as almonds for a healthy variety.

9. COFFEE

The caffeine contained in coffee is a stimulant that quickly gives you energy and makes you more alert. But don't abuse it! Caffeine can increase anxiety and disturb your sleep if you consume too much, if you are not used to it or if you consume it too late in the day.

10. CITRUSES

To fight against fatigue, consume more fruits rich in vitamin C such as citrus fruits or kiwis. Vitamin C has an "anti-fatigue" role and acts by strengthening the immune system and boosting the action of white blood cells. Moreover, it facilitates the absorption of non-heme iron of vegetable origin, which prevents anemia!

11. DARK CHOCOLATE

Chocolate, when it contains at least 70% cocoa, is a pleasure and anti-stress food par excellence. It also tends to improve attention and stimulate brain activity. These properties are due to their theobromine and magnesium content. Theobromine is a compound with psychostimulant effects and magnesium is a mineral involved in energy metabolism and nerve transmission.

It is, therefore, best consumed when tired, at a rate of one to two squares per day at the most, so as not to overload the day's caloric balance.

12. WATER

Fighting fatigue by simply drinking water is possible! Indeed, a simple lack of hydration can lead to fatigue and a significant drop in concentration.

To avoid this, nothing could be easier! All you have to do is drink at least 1.5 liters of water a day, or even more if the weather is particularly hot or if you are exercising. For a stronger anti-fatigue effect, choose mineral waters that are particularly rich in magnesium, which will allow you to easily increase your daily intake.

 During the summer season, ice cream reigns supreme in the 'frozen' section of supermarkets. Difficult to navigate among the dozens of bins available. Follow the guide to help you make your choice.

Ice cream: fat or fruit

Distinguish between ice cream - rich in at least 5% animal fat - and ice cream, which can be vegetable, a mixture of water, sugar, and fruit. Favour the more flavoured "full-fruit" sorbets (which contain at least 45% fruit, reduced to 15/20% if they are acidic and 5% for those with nuts).

Not too much air

Under the pretext of a fast balling, the industrialists sell us the wind! However, the more air they add to their recipe, the less taste, there is and the more we pay for the vacuum. Compare the price per kilo and look for a minimum density of 450 g per liter.

Ice cream in tubs: no to additives!

Avoid "pastry" style ice creams such as crème brûlée, cookies... The more ingredients, there are (chocolate chips, toppings...), the more processed it is and the more likely it is to contain additives. Prefer simple flavors such as vanilla, strawberry, chocolate, pistachio... Also, beware of emulsifiers such as mono and diglycerides of fatty acids contained in palm oil: they promote intestinal inflammation.

Long live short compositions

Prefer milk and cream to lactose or milk protein. Trust "extracts of..." or "natural flavouring of..." from the product indicated, unlike "natural flavouring", which will certainly be natural but not necessarily from the desired product, or just "flavouring", often chemical.

No glucose fructose

To reduce production costs, the industrialists will exchange the sacrosanct sugar for glucose-fructose syrup. Present in sodas, candies, or even cookies, this ingredient, with a strong sweetening power, is suspected of promoting obesity or diabetes. Not to mention the calories it contains.

Ice cream: beware of product recalls

If you store several pots of ice cream in your freezer, be careful! Dairy products, and more particularly ice cream, are often subject to recall procedures. The reason? They may contain traces of ethylene oxide (ETO), higher than those allowed by European legislation. Last week, a jar of vanilla ice cream from Häagen-Dazs was recalled. So it's best to check the Rappel.conso.gouv.fr platform, which lists all the recall procedures, before taking your old tub out of the freezer!

 Are your legs swollen? Are you bothered by 1 to 2 kilos that come and go with your menstrual cycle? Don't worry: it's water! 

Diet is the key to reducing bloating caused by water retention. By focusing on certain nutrients like potassium, fiber, and other minerals, we can help the body naturally release excess water.

With fluid retention, not only do we feel like we've gained 10 pounds and move like penguins, but the fluctuating estrogen levels just before our period become even more distressing.

There are many causes of water retention: venous insufficiency, hormonal imbalance, or certain foods that send a message to the kidneys to release hormones that prevent water reabsorption. If it is important to look for the causes in order to find the appropriate treatment, we can also act by adopting an anti-swelling diet.

What foods eliminate water retention?

Dietary fiber regulates the digestive system and prevents constipation. You can fill up on grains (quinoa, millet, barley), celery, beets, and peas to reduce water retention.

Also consider asparagus, rich in diuretic nutrients and fiber. Oranges, lemons, and limes contain minerals and enzymes that stimulate the release of water by the kidneys. They are also acidic, which reduces the sodium load that causes water retention. Finally, ginger contains enzymes and minerals that naturally release excess water.

Focus on diuretic fruits and vegetables

Leeks, artichokes, zucchini, fennel, cucumbers, melons, watermelon, red fruits... Seasonal fruits and vegetables are diuretics: they are rich in potassium and fiber which contribute to elimination and diuresis.

Focus on potassium, a powerful regulator

Consumption of potassium helps regulate sodium in the body, thus reducing water retention. Foods rich in potassium include avocados, pistachios, spinach, kale, sweet potatoes, mushrooms, artichokes, fennel, Brussels sprouts, arugula, bananas, mangoes, and tomatoes, sweet potatoes, and nuts.

Eat enough protein

Any protein deficiency leads to metabolic disturbances that can lead to water retention. It is therefore recommended to eat animal (meat, fish, egg) and/or vegetable (cereals, pulses) proteins every day to cover your daily needs (0.83 g per kilo of body weight).

Which drink is effective against water retention?

Drinking tons of fluids is probably the last thing you want to do, but in fact, it helps to minimize bloating. Water aids digestion, especially when combined with fiber, and allows the body to flush out excess salt.

Although water is the most recommended drink, there are other ways to hydrate with vegetables such as cucumbers, lettuce, zucchini, radishes, celery, tomatoes, kale, eggplant, and peppers.

Fruits like watermelon are also great for preventing water retention. Although caffeine is a diuretic, it does not help reduce bloating. Alcohol, on the other hand, contains sugar that increases inflammation in the body and increases discomfort.

How to eliminate water retention quickly by reducing salt?

Salt (sodium chloride) retains liquids in the cells. When consumed in excess, it causes swelling. Therefore, avoiding salty foods helps to reduce fluid retention and improve menstrual bloating.

To reduce salt intake:

• Taste before you salt;
• Remove the salt shaker from the table;
• Use spices and herbs. Replace added salt with spices and seasonings such as garlic powder, oregano, chili powder, and dry mustard to add flavor to your dishes without causing bloating;
• Limit the salt consumed in its hidden forms: cold cuts, cheeses, prepared dishes, bouillon cubes. For the aperitif, forget peanuts, pistachios, and other exotic cocktails intended for the aperitif which are full of salt: 1 g of salt for a 40 g handful!

How to get rid of water retention naturally: tips

Reduce carbohydrates and fat

Carbohydrates like bread, white rice, and pasta retain water. Try to limit your intake of these foods. The same goes for fatty or fried foods, which contain omega-6 fatty acids, but no omega-3. You can replace them with salmon and olive oil.

Avoiding bad fats

Rather than foods rich in saturated fats (butter, cream, cold cuts...), we prefer those rich in omega-3, such as fatty fish (salmon, herring, mackerel...) and walnut oil, soybean oil, rapeseed oil, wheat germ oil (2 to 3 tablespoons per day)... These unsaturated fatty acids with anti-inflammatory properties are essential to the balance of our metabolism and the proper functioning of our defenses.

Cooking with vegetable oils

Use rapeseed, walnut, or olive oils for your dishes, and avoid peanut and palm oils which contain more saturated fatty acids. Olive oil is nutritionally interesting and can be heated without being degraded. You don't like this oil? Opt for rapeseed oil, which can be heated.

Varying legumes

Pulses (also called legumes) are full of nutrients: proteins, B vitamins, iron, magnesium... So, in addition to the classic lentils, think of red and white beans, flageolets, split peas...

Revolutionize your picnics

Chips, sausage...They are all on the list of the saltiest foods! We prefer cold meats, hard-boiled eggs, crunchy vegetables, and fresh fruit, as well as figs and raisins, which are rich in potassium and have diuretic properties.

Reconnect with naturalness

All processed products, even sweetened ones, contain salt, but also additives that could lead to intolerance, at the digestive level, responsible for retention. We prefer homemade and basic foods, and we confine prepared meals to the emergency room, checking that they contain less than 1 g per portion (400 mg of sodium).

Typical menus to fight water retention

Often hereditary, water retention can be fought by adopting good eating habits. The first of these is to eat less salt. Here is a reminder of the basic rules of the anti-puffiness diet, to put into practice with our meal ideas.

Day 1 of the anti-water retention diet

Breakfast:

• 1 tea
• 1 boiled egg wholemeal bread
• 1 cup of red fruits

Lunch :

• Herbed sea bream on slices of grilled eggplant a la plancha
• Boulgour
• 1 tablespoon of rapeseed-olive oil
• 1 slice of watermelon

Snack: 1 herbal tea

The fruit or dairy from lunch can be deferred to snack time, as can the dairy.

Dinner:

• Green bean salad, potatoes, thinly sliced chicken, tomatoes, red onion
• 1 tangy vinaigrette (raspberry vinegar)
• 1 yogurt + raspberries
• 1 herbal tea

Day 2 of the anti-water retention diet

Breakfast:

• 1 tea
• 1 plain yogurt with wheat germ + muesli + prunes and plums

Lunch:

• Rice salad + grilled sardines (or canned with olive oil) + red beans and corn + cucumber + cherry tomatoes
• 1 tablespoon of rapeseed-olive oil
• 2-3 apricots
• 1 herbal tea

Dinner:

• Iced zucchini soup with fresh goat cheese and fresh mint
• Slice of cold roast beef + green salad + vinaigrette
• Wholemeal or cereal bread
• Watermelon, fig, and pistachio compote
• 1 herbal tea

Day 3 of the anti-water retention diet

Breakfast :

• 1 red fruit rooibos
• 1 strawberry/banana/yogurt/wheat germ smoothie
• Spelt bread
• Soft butter

Lunch:

• Melon
• Marinated mussels, quinoa salad, and red peppers
• 1 cottage cheese + honey
• 1 herbal tea

Snack :

• 1 nectarine
• 1 herbal tea

Dinner :

• Artichoke + vinaigrette
• Zucchini Omelet with strips of Basque sheep
• Melon soup

Day 4 of the anti-water retention diet

Breakfast:

• 1 tea
• 1 yogurt + muesli + diced peach + cranberries/goji berries

Lunch:

• Veal grenadine with herbs
• Ratatouille
• Wholemeal bread
• 1 summer fruit salad
• 1 herbal tea

Dinner :

• Gaspacho tomato-cucumber-pepper marinated
• Pasta salad + shrimp + mesclun
• 1 cottage cheese, 20% + currants
• 1 herbal tea

What to eat and drink in case of water retention: rules to remember

Reduce your salt intake;

Drink at least 8 glasses of water a day;

Eat enough protein;

Eat enough protein; eat certain foods, especially fruits and vegetables rich in minerals and fiber, or that improve blood circulation;

We respect the acid-base balance of the body: during meals, think of associating an acidifying food (cereal, meat, fish, egg...) with an alkalizing food (fruit, vegetable, tofu, spices...) to neutralize the first one.

  Fresh and colorful, vegetable juices contain multiple vitamins and minerals. Find out which vegetables to cook in juice to benefit from maximum benefits.

If vegetable juices offer multiple benefits, be careful not to lend them too many virtues: they are often the subject of false health claims. Their nutritional qualities are interesting, provided that they are homemade, and therefore devoid of added sugars and other additives. But they cannot claim to cure you of a serious or chronic illness.

Another important element: in juices, vegetables retain their vitamins... but not their fiber, which is essential to our health and digestion. In addition to juices, remember to consume other whole and varied vegetables during the day!

Asparagus juice

You know them by dressing or risotto... what if you tested asparagus in juice? For this nothing more simple: take some raw asparagus, accompany them or not, with an apple and place everything in a juicer.

As asparagus is raw, all its vitamins and minerals will be preserved: magnesium, phosphorus, potassium, and calcium, but also vitamins B9, C, E, K, and beta-carotene, a precursor of vitamin A. A concentrate of benefits for the cardiovascular system, the skin or the eyes.

Pomegranate juice

Pomegranate also lends itself very well to the realization of juice. Remove the grains from the pomegranate to mix it or pass it to the juicer and then through a filter to obtain a juice of beautiful pink color. And pomegranate is full of benefits: thanks to the antioxidants it contains, it helps preserve joints, reduces pain, and has a protective effect against cardiovascular diseases and certain cancers.

Beet juice

It is proven: that the consumption of beet juice contributes to the maintenance of good cardiovascular and cognitive health. Beetroot helps, in particular, to fight against hypertension, provided you consume it regularly. And since it contains antioxidants, it is also an ally against premature aging.

Carrot juice

Carrot juice is a classic of vegetable juices. And its benefits are numerous: the pigments that the carrot contains, from the carotenoid family, help protect against cardiovascular disease, skin aging, and certain cancers. Carrots are also rich in beta-carotene, a precursor of vitamin A that helps maintain good eye health, and in many minerals such as potassium, magnesium, calcium, and iron.

Celery juice

Very low in calories, source of potassium, calcium, iron, vitamin C, and beta-carotene, celery is a vegetable that can be consumed in juice. Use its branches and pair them with a few pieces of apple to get a slightly sweet taste.

 What are the benefits of vitamin E? How to get it and what dosage is recommended? Here's everything you need to know about this vitamin.

Origin

It was in 1922, at the University of California at Berkeley, that the embryologist Herbert McLean Evans found following an experiment on rats, that females following a diet depleted in lipids could not produce viable fetuses. They conclude that a fat-related compound is essential for the development of the fetus.

Then, in 1924, further studies conducted by Benett Sure at the University of Arkansas showed that a compound removed from the diet of male rats caused their sterility. Benett Sure calls it vitamin E.

In 1936, it was again Herbert McLean Evans who succeeded in isolating vitamin E from wheat germ oil.

It will then take 30 years for vitamin E to be recognized by the National Research Council of the United States as an essential nutrient for human health.

What is vitamin E used for?

Vitamin E is a substance that is found in 8 forms in nature: 4 tocopherols and 4 tocotrienols. The most common form is alpha-tocopherol. Vitamin E acts as an antioxidant. It neutralises the free radicals that destabilise the lipid molecules present in the cell membranes. These antioxidant properties are also used in the food industry: vitamin E is added to food to prevent the oxidation of fatty acids, a reaction is commonly known as "rancidity".

According to a 2012 study, gamma-tocopherol and tocotrienols help fight Alzheimer's disease. According to a 2010 study, they also prevent cirrhosis (caused by non-alcoholic fatty liver disease). Vitamin E has also been shown to be effective in the treatment of menstrual pain (2001 and 2005 studies in Tehran).

Thanks to its antioxidant effect, vitamin E helps to combat cataracts, arthritis and coronary diseases.

In addition, vitamin E has benefits for the skin: it delays ageing, makes the skin more supple and facilitates healing. For example, there are vitamin E face masks. Vitamin E is also beneficial for the health of the hair. In addition, vitamin E, together with other vitamins A, C and D, helps to maintain good hearing.

How much vitamin E do we need?

Here is the satisfactory intake (AI) of vitamin E published by the Anses (National Agency for Food, Environmental and Occupational Health Safety), according to sex and age, in milligrams per day:

• children under 6 months: 4 mg/d ;
• children aged 6 months and over: 5 mg/d ;
• children aged 1 to 3 years: 7 mg/d;
• children aged 4-6 years: 7 mg/d;
• children 7 to 10 years: 9 mg/d ;
• adolescents 11-14 years: 10 mg/d;
• adolescents 15-17 years: 10 mg/d;
• adolescent girls 15-17 years: 8 mg/d;
• men 18 years and older: 10 mg/d;
• women 18 years and older: 9 mg/d;
• pregnant women: 9 mg/d;
• breastfeeding women: 9 mg/d.

What are the signs of vitamin E deficiency?

Vitamin E deficiency is very rare and only occurs after several years without intake. It occurs mainly in people with diseases characterised by poor fat absorption, such as Crohn's disease, celiac disease and cystic fibrosis. Symptoms of vitamin E deficiency are burning in the feet and hands and neurological problems (impaired reflexes and muscle weakness).

In infants, vitamin E deficiency can lead to a form of haemolytic anaemia and muscle weakness. Premature babies can suffer from haemorrhages in the brain and abnormal growth of blood vessels in the eyes (retinopathy of prematurity).

What foods are rich in vitamin E?

Natural vitamin E is present in certain oils: wheat germ oil, argan oil, sunflower oil, avocado oil, rapeseed oil, almond oil, safflower oil, cottonseed oil, etc. Other sources of vitamin E include dried soya, peanuts, almonds, sunflower seeds, spinach, paprika and tuna.

Where to find vitamin E?

What are the dangers of overdosing?

 In recent years, nutrition experts have been faced with a dilemma: to limit egg consumption, given its high cholesterol content, or to recommend it, given its high content of high-quality protein and several vitamins and minerals. Today, there are no longer any restrictions on egg consumption in healthy people. On the contrary, it is considered to be a health ally accessible to all and a must in the kitchen.

Characteristics of the egg

• Excellent source of protein;
• Source of choline and carotenoids;
• Source of cholesterol;
• Rich in vitamins and minerals;
• Good source of fat.

 Nutritional and caloric values of eggs

What is a 'portion' of an egg worth?

Volume/weight  2 eggs, medium size, 100 g 

Calories 140

Protein 12,7 g

Carbohydrates 0,27 g

Fat 9,83 g  100% of the fat is found in the yolk of the egg.

Dietary fibre  0,0 g

Focus on the micronutrients contained in eggs

Among the nutrients contained in eggs in good quantities, we can mention the following:

• Selenium: eggs are an excellent source of selenium. This mineral works with one of the main antioxidant enzymes, preventing the formation of free radicals in the body. It also helps convert thyroid hormones into their active form;
• Vitamin B2: Eggs are a good source of vitamin B2. This vitamin is also known as riboflavin. Like vitamin B1, riboflavin plays a role in the energy metabolism of all cells. In addition, it contributes to tissue growth and repair, hormone production and the formation of red blood cells. Most riboflavin is found in egg white;
• Vitamin B12: Eggs are a good source of vitamin B12. This vitamin works together with folic acid (vitamin B9) to make red blood cells in the blood. It also helps to maintain nerve cells and bone tissue cells;
• Phosphorus: eggs are a source of phosphorus. Phosphorus is the second most abundant mineral in the body after calcium. It plays an essential role in the formation and maintenance of healthy bones and teeth. It also participates in the growth and regeneration of tissues and helps to maintain a normal blood pH. Finally, phosphorus is one of the constituents of cell membranes;
• Zinc: eggs are a source of zinc. Zinc is involved in immune reactions, the manufacture of genetic material, taste perception, wound healing and foetal development. Zinc also interacts with sex and thyroid hormones and is involved in the synthesis (manufacture), storage and release of insulin in the pancreas;
• Pantothenic acid: Eggs are a source of pantothenic acid. Also known as vitamin B5, pantothenic acid is part of a key coenzyme that allows us to adequately use the energy in the food we eat. It is also involved in several steps in the synthesis (manufacture) of steroid hormones, neurotransmitters (messengers in nerve impulses) and haemoglobin;
• Folate: Eggs are a source of folate. Folate (vitamin B9) is involved in the manufacture of all cells in the body, including red blood cells. This vitamin plays an essential role in the production of genetic material (DNA, RNA), in the functioning of the nervous system and the immune system, and in the healing of wounds and sores. As it is necessary for the production of new cells, adequate consumption is essential during periods of growth and for the development of the foetus;
• Vitamin A: Eggs are a source of vitamin A. Vitamin A is one of the most versatile vitamins, playing a role in many functions of the body. Among other things, it promotes the growth of bones and teeth. It keeps the skin healthy and protects against infections. It also plays an antioxidant role and promotes good vision, especially in the dark. Most of the vitamin A is found in the egg yolk;
• Vitamin D: Eggs are a source of vitamin D. Vitamin D interacts closely with bone and tooth health, making calcium and phosphorus available in the blood, among other things, for the growth of the bone structure. Vitamin D also plays a role in the maturation of cells, including those of the immune system. Most of the vitamin A is found in the egg yolk;
• Vitamin E: Eggs are a source of vitamin E. A major antioxidant, vitamin E protects the membrane that surrounds the body's cells, particularly red and white blood cells (immune system cells).

 The benefits of eggs

Recent scientific evidence suggests that eggs are a food of choice and that eating one egg a day, even for people with high blood cholesterol, may be acceptable. Indeed, there is no substantial evidence to show a real association between dietary cholesterol intake and blood cholesterol levels. Eggs are nutritious, and versatile and offer excellent nutritional value at a low cost.

A perfect protein profile  

The eggs are made up of proteins of high biological value. Protein is primarily used to build, repair and maintain tissues such as skin, muscle and bone. They are also used to form digestive enzymes and hormones. The proteins contained in eggs are said to be complete because they contain all nine of the body's essential amino acids in optimal proportions.

In fact, the protein quality of eggs is such that they are used as a reference food for assessing the quality of other food proteins. It should be noted that amino acids are said to be essential when the body cannot produce them. They must therefore come from the diet. Almost 60% of the egg's protein is found in the white, while the remaining 30% is in the yolk.

Carotenoid content

The egg yolk contains two powerful antioxidants from the carotenoid family: lutein and zeaxanthin. These two compounds give the egg yolk its colour. Carotenoids, which are related to vitamin A, are antioxidants known to help prevent age-related diseases such as cataracts, macular degeneration, cardiovascular disease and certain cancers.

These antioxidants neutralise or reduce free radicals in the body and thus limit cell damage. Observational studies indicate that consumption of lutein-rich foods, such as eggs, may help prevent age-related macular degeneration, a leading cause of blindness in people aged 65 and over, and reduce the risk of cataracts. The possible role of carotenoids in the prevention of cardiovascular disease (CVD) would be to decrease the oxidation of LDL-cholesterol ("bad cholesterol") and to reduce the formation of plaque in the artery walls.

Finally, carotenoids could reduce the risk of certain cancers by protecting against the development of tumours. Data from a prospective study, the Nurses' Health Study, involving 83,234 nurses showed that the higher the intake of lutein and zeaxanthin, the lower the risk of breast cancer in perimenopausal women.

Source of choline

Eggs are an excellent source of choline, a compound that plays an important role in the development and function of the brain, primarily the memory centre. Choline is mainly found in the yolk of the egg. The need for choline is important during embryonic development, as during pregnancy and lactation, low intakes of choline can have long-term effects on the development of the child's brain. An animal study showed that choline supplementation during embryonic development of rats or immediately after birth improved cognitive function and thus attention and memory.

Furthermore, in a study of pregnant women with low folic acid intakes, the authors reported that mothers with the lowest choline intakes were four times more likely to deliver a child with a neural tube defect than those with the highest intakes, irrespective of folic acid intake.

Eggs and cholesterol: what should we think?

Since it is now known that high blood cholesterol levels are associated with an increased incidence of cardiovascular disease (CVD), most nutritional recommendations for the treatment of CVD are to reduce the intake of cholesterol-rich foods and thus limit egg yolks to two or three per week.

However, these recommendations have been questioned as many studies show a weak relationship between dietary cholesterol and the incidence of cardiovascular disease. It appears that the consumption of as much as one egg per day has no significant impact on cardiovascular risk. A prospective study of 117,000 healthy men and women showed no significant association between egg consumption and cardiovascular disease. According to this study, the risk was no higher in those who consumed less than one egg per week than in those who consumed more than one egg per day.

Other studies, including a recent one, have shown that foods high in cholesterol but low in saturated fat, such as egg yolks have minor effects on blood cholesterol levels. Several studies indicate that blood lipid control is best achieved by reducing the intake of trans and saturated fats, rather than eliminating dietary cholesterol. In fact, the American Heart Association (AHA) states that consumption of one egg yolk per day may be acceptable, even for hypercholesterolemic individuals, if consumption of other cholesterol-rich foods, such as cheeses, cream, butter and red meats, is limited.

A word from the nutritionist

If you have trouble digesting cooked eggs, the cause may lie in the fat you use to cook them, not in the egg itself. For information, one portion of the egg is 2 units or about 125g with the shell.

 How to choose eggs?

Eggs have been consumed by humans since prehistoric times. Today, most people eat chicken eggs, but this has not always been the case. In fact, cane and goose eggs have long been an integral part of the diet, although they are less widely consumed today. An egg weighs on average 60g with its shell and 55g without.

Identity card of the egg 

• Origin: Europe and Asia ;
• Season: available all year round;
• Colour: white to beige;
• Taste: pronounced.

Brown or white?

There is no difference in nutritional value or taste between white and brown-shelled eggs. The colour of the shell depends on the breed of the hen. However, brown-shelled eggs would have a thicker shell and a darker yolk.

Omega-3 eggs

Omega-3 eggs are identical to conventional eggs in terms of total fat and cholesterol content. Only the omega-3 polyunsaturated fatty acid content of one differs from the other. Omega-3-enriched eggs are produced by adding flaxseed to the hen's feed. Flaxseed is rich in alpha-linolenic acid (ALA), a type of omega-3 fatty acid. 

An omega-3 egg covers 25% to 30% of our ALA requirements, which can provide a complimentary intake of these fatty acids. It is interesting to note that some liquid egg products have been enriched with omega-3 from marine sources. Unlike ALA, these marine fats do not require longer chain processing before being used for certain functions in the body. However, it is important to mention that eggs from flaxseed-fed hens also contain long-chain omega-3s, as the hen metabolises some of the ALA into EPA and DHA (two omega-3s found in abundance in oily fish).

Recognising a fresh egg  

If you are not sure whether an egg is fresh, you can immerse it in a bowl of water. Since the air pocket in a fresh egg is not very large, it sinks to the bottom and lies on its side. Since the air pocket is larger, the older the egg floats with the large end facing up.

Tips to avoid food poisoning

Keep eggs refrigerated at all times. In total, they should not be kept out of the refrigerator for more than two hours (including cooking and serving time). If eggs need to be at room temperature for a recipe, take them out half an hour beforehand or warm them up in warm water a few minutes before using.

To avoid the risk of cross-contamination, wash your hands and kitchen utensils after handling meat and fish and before handling eggs (and vice versa). Do not use broken or cracked eggs, which may be contaminated. The occasional blood spot in an egg is not dangerous. It can be removed with the tip of a knife if desired.