Winter is the season of eating your favourite comfort meals, but your diet need not be unhealthy. It is the season when you can get your hands on some of the most nutritious vegetables and fruits and replenish your body with essential vitamins and minerals.
Dr Meghana Pasi, nutritionist consultant, My Thali, Arogya World, told HerZindagi that winter foods are rich in all the vital nutrients and help to curb hunger, increase metabolism, boost immunity, and ward off ailments and infections while keeping the body warm.
She added that most food items heat up during the process of digestion, there are a few that can take longer to digest and raise our body temperature in the process. It can help us stay warm in the chilly weather. This process is called thermogenesis. Hence, she suggested consuming foods high in proteins, complex carbs, and healthy fats that can help you burn more calories during digestion.
The nutritionist suggested five superfoods for the winter season to boost immunity and stay healthy,
Bajra or Pearl Millet
Bajra contains 12% fibre and 11% more protein than any other whole grain. Therefore, it is an excellent choice to improve your energy levels if you have been feeling lethargic recently.
Since blood vessels contract in the winter season, it increases the chances of blood clots developing in the body, which can lead to heart attacks. But pearl millet contains magnesium that improves heart health, and since it digests slowly, it slowly releases glucose into the blood, preventing blood sugar level spikes among diabetic patients.
Ginger And Pepper
Ginger and pepper are considered versatile superfoods, irrespective of the weather. While ginger is a natural diaphoretic that keeps the body warm, pepper is a rich source of potassium, fibre, iron, and zinc.
Ginger improves blood circulation and heart health. It also treats nausea due to chemotherapy, morning sickness, and motion sickness. Pepper is known to neutralise free radicals in the body and protect cells from oxidative stress. You can take pepper with tea or hot milk.
Amla or Indian Gooseberry
Amla (Why Eat Amla In Winter) is healthy to consume in the winter season because it is a rich source of vitamin C, potassium, and fibre. Loaded with antioxidants, it aids in digestion and is also associated with improving eyesight.
Polyphenols in the ingredient help the body avoid damage from free radicals and reduce risks for cardiovascular diseases. Vitamin C stimulates the production of white blood cells that are crucial to fighting off infections in the body.
Mustard Greens
Mustard greens are leafy vegetables that you can make a lot of spices to improve flavour quotient. They are rich in fibre and vitamins A, C, and K. They are associated with preventing blood clotting, improving metabolism, and supporting brain functions. Flavonoids and beta-carotene reduce the risks of cardiovascular diseases. They also shield the body against cold and flu.
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Til or Sesame Seeds
Adding til or mustard seeds to your food can be a good way to make the meal more nutritious. It is one of the best sources of protein for vegetarians and non-vegetarians.
Loaded with iron, calcium, fibre, and potassium, til is naturally warm. It has vitamins B3 and B7 that give a boost to the immune system. Sesame seeds are associated with reducing cholesterol, and antioxidants in them prevent the build-up of plaque.
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Make the best of this winter season by eating the right kind of food.