Basic set of products and vitamins for yachting

We need the right food in our daily activities, but even more when we expend a lot of energy. Since yachting is often filled with a wide variety of activities - both on board and ashore - sellers need a balanced diet that is a good source of energy. And it will allow you to get the most out of your trip. 

Whether you're looking for a quick charge or thinking about nutrition for your entire cruise, these recommendations combine taste and benefit. Here is our top list of healthy foods and vitamins for yachtsmenthat energize for an intense relaxation. 

Protein

Fatty fish

Packed with omega fatty acids, salmon and tuna are delicious sources of healthy protein. They increase energy levels and reduce inflammation in the body, which is a common cause of fatigue. For maximum benefits, choose wild-caught salmon. It contains more vitamins D and B12 than what is grown on farms. 

Chees Feta

Made from sheep's milk or combined with goat's milk, feta contains vitamin B12, probiotics, and minerals such as iron and magnesium. Sprinkle feta on salads and omelets, include it in sandwiches and baked goods, and simply add it to your cheese platter. 

Eggs 

In addition to being a popular and affordable source of protein, eggs contain essential vitamins, minerals, and amino acids to replenish our bodies and maintain energy levels. To preserve the nutritional value of eggs, it is best to eat them boiled.  

Nuts and seeds

A handful of nuts and seeds hold enough nutrients to recharge the energy for a resource-intensive endeavor like sailing. Almonds, walnuts, cashews, pumpkin seeds and sunflower seeds are a popular set found in many shops along the shore. 

Fruits

Oranges

Including oranges and orange juice in your menu is a great idea. The antioxidants found in oranges help fight fatigue and aging. However, the common practice of drinking orange juice at breakfast is not as good as we used to think. Fruit should be eaten separately from the rest of the meal. Therefore, the juice is best drunk a couple of hours after breakfast. Not before - fruit acid can harm your stomach if you drink orange juice on an empty stomach. 

Apples and bananas

These are phenomenal sources of fiber, vitamins and minerals. While bananas provide a quick replenishment of energy, apples deliver it slowly and continuously. By combining them throughout the day, you will be "charged" and full of energy. The truth here, too, has its own nuances: it is better not to eat bananas in the morning, because they contain a lot of magnesium. Actually, magnesium is good, but a "magnesium kick" on an empty stomach will disrupt the potassium-magnesium balance of the body. The result is lethargy instead of vigor. 

Vegetables

Everyone knows that greens are good for your body. Spinach, cabbage and collard greens, broccoli are all rich in vitamins and minerals. It is also extremely useful in the prevention of cancer. So mom was right - you need to eat greens! By the way, white cabbage is also good because, in addition to the large amount of benefits it brings, it does not require any special storage conditions and retains its properties for a long time. 

Carbohydrates

Oatmeal

Starting the day with hot oatmeal will give you enough energy to make it through to dinner easily. This whole grain porridge is another good source of iron, manganese and vitamins that contribute to good vitality. Plus, it's good for heart health. However, avoid sweet store-bought cereals - they lack all the benefits of traditional oatmeal. Take regular cereals and add honey, nuts, and seeds (such as sesame seeds) to them to taste. 

Buckwheat

While fashionistas are chasing chia and quinoa, nutritionists are ready to equate the usual buckwheat with superfoods. Lots of iron, potassium and fiber; prolonged feeling of satiety; strengthening of blood vessels and a positive effect on the nervous system - this is not a complete list of "buckwheat bonuses".

Legumes

Beans of all sizes, colors and shapes are good for the body. Fiber and antioxidants keep you fuller longer while providing energy. The best dishes include black and red beans. And the advantage of lentils (especially red ones) is that they are full of vegetable protein, but they do not require prolonged soaking, unlike beans.

All of these foods contain antioxidants, vitamins (especially B12), minerals (especially iron), and fatty acids. They are comprehensively nutritious and will satisfy your energy needs without interruption throughout the day. Eat smart!

How is the procurement of products for the charter

Vitamins

After placing things in the cabin, going to the grocery store, replenishing water and fuel supplies, you think: have you forgotten anything? Check out the Vitamins - these little round things that don't take up much space and support our overall health.

What vitamins are considered essential?

Before a cruise, you may need to include a variety of additives in your diet. Their set depends on age, health history, basic physical problems (if any) and diet in general, because it is from food that we absorb most of the essential vitamins and minerals. On the other hand, you hardly want to be that HLS-obsessed "freak" on board who carries a bunch of pills with him and eats food with them. 

However, there is a list of supplements that won't hurt most of us:

Vitamin D3  

Yes, you will get a lot of sun on a yacht, but this important fat-soluble vitamin aids in the absorption of calcium, which ultimately keeps your bones and joints strong. Also remember that even the most sun-filled rest does not compensate for the lack of this vitamin, which is typical for the inhabitants of our latitudes. Consider taking a dosage with a minimum of 2,000 international units (IU, international units in foreign manufacturers' labeling). 

Vitamin C 

A water-soluble vitamin that protects the immune system from colds, inflammation, excessive bruising and is essential for the growth, development and repair of all tissues.

B complex vitamins 

Whether you plan on drinking alcoholic beverages or not, the B-complex helps relieve hangovers, boost energy, and support a good appetite. Of course, the ability to drink without consequences is not the only plus of group B. They also participate in the production of hormones and neurotransmitters, ensure the stable functioning of the nervous system and the health of the skin. And vice versa: with a deficit, expect fatigue, irritability and inattention (unacceptable qualities in the transition!).

Calcium 

We all know about the need for calcium for strong bones. This means - and for physical activity on board.

Magnesium 

This vital mineral helps with insomnia, migraines, calcium absorption and healthy digestion. It also benefits the heart, so do not forget about it when going to sea. 

10 things every woman should consider before boarding a yacht

Probiotics 

It is difficult to overstate the importance of taking probiotics. Even if there are many varieties of yogurt on the ship, adding probiotic supplements to your diet will improve your sleep, gut health, and digestion. And this means - and the general attitude!

Of course, we are not advocating limiting the onboard diet to the named foods only. In no case! Yachting should be fun, including food. But make the above list the starting point of your diet, and you will receive a lot of benefits and energy for a rich and fulfilling rest.

09.12.2019