Contributed by: Healthians Team
Introduction
As the most awaited winter season embarks, it can exacerbate certain health conditions like arthritis, joint problems, weight gain, vitamin D deficiency, and constipation along with skin conditions like dryness, eczema and psoriasis.
Enriching your diet with nutrient-rich foods may help deal with all these problems and help you to keep health problems at bay during the winter season.
“You are what you eat!” So, let’s say hello to a winter diet plan that keeps you warm from the inside and your immunity strong.
Remember, your winter checklist is incomplete without these winter-specific super-foods packed with a serious nutritional punch.
Ginger
Looking for a natural way to fight off or recover from one of the many nasty viruses that circulate as the temperature drops? Your search ends with ginger.
It has been used for centuries to improve digestion, soothe upset stomachs, and boost your immune system.
Amla
Nothing can beat this sour-tasting fruit also known as Indian Gooseberry. It is one of the most versatile winter superfoods that is packed with immunity-boosting vitamin C that helps to keep infections at bay during winters.
This tiny fruit helps to improve many aspects of health — including your skin and hair and can fit easily into most of your go-to recipes.
Sesame seeds
Also known as Til seeds, it is a tremendous superfood with a high ability to generate heat in the body, thereby keeping you warm and energetic this winter.
Rich in essential fatty acids, vitamin E and calcium, these tiny seeds help in maintaining bone health along with providing energy and maintaining the body temperature.
These little miracle seeds should be a major inclusion in your winter diet and can be consumed in chikki (or gachak), laddoo, chutney, and seasoning.
Turmeric
Turmeric is known as a therapeutic superfood because of its restorative properties that provide relief from typical winter sinuses, painful joints, indigestion, and colds and coughs.
Curcumin, which is a natural anti-inflammatory compound, is the main life-saving ingredient of the spice. Bolster your diet with this spice in this chilly weather, to boost your immunity and keep cold at bay.
Honey
Honey has been demonstrated as a potent antimicrobial in many research investigations and is one of your best allies to face the drop in temperatures.
It has numerous balsamic, antiseptic and anti-inflammatory effects for a lot of winter-related problems like colds, sore throats, coughs and a running nose.
Leafy greens
Love them or hate them, you can’t deny that leafy greens are a winter powerhouse. They have a stellar nutrient profile and are packed with antioxidants that will keep you fit & healthy throughout the day.
Make green leafy vegetables like palak, methi, sarson, pudina and broccoli your winter partner to fight infections and boost immunity.
Nuts
There is perhaps no other item on this winter food list that is as easily incorporated into meals as nuts.
This is incredibly useful since nuts are a storehouse of ‘good fats’ – monounsaturated fats and polyunsaturated fats and have been regularly included in the list of immunity-boosting foods by nutrition experts.
A regular intake of nuts like almonds, walnuts, cashews, pistachios and peanuts ensure an active nervous system and helps to keep the heart and mind healthy.
Sweet potatoes
Shakarkandi or sweet potato is an incredibly delicious winter delight that is easy to cook and does not require much hassle to prepare.
Available widely across the country, especially during cool weather, it is a great source of beta-carotene, an antioxidant that fights free radical damage and inflammation.
It contains significant amounts of fibre, vitamin A and potassium and is high in nutrients. Regular consumption can help in curing constipation, building immunity, and reducing inflammation.
Dates
They are packed with loads of health benefits and are particularly beneficial for patients with osteoporosis and arthritis. Dates are an excellent source of vitamins, minerals, and fibres.
Rich in calcium, dates help to keep bone and teeth strong during overcast days and ensure you do not feel lethargic and sluggish during cold winter days.
Root vegetables
Nature provides us with an abundance of root vegetables — like sweet potatoes, turnips, and parsnips— this time of the year and for a good reason.
Besides being a rich source of beta carotene, root vegetables are characteristically low in calories high in dietary fibre, potassium, and manganese.
Final thoughts
It’s also vital to keep a check on your overall health by getting regular health checkups and keeping an eye on your immunity levels.
