We all know that food gives our bodies the fuel they need to perform properly and keep us healthy. Winter necessitates more energy to stay warm, as well as more nutrition to maintain a boosted metabolism. In order to keep the body warm in the winter, our biological functions perform more efficiently; thus, a nutrient-rich diet means a wider variety of healthy foods to choose from. We also notice a shift in taste preferences throughout the winter: we seek hot and spicy dishes as well as want to indulge in something hot and sweet, which is actually our adversary. The top 5 foods to add to the winter diet and have this winter are listed below.
We have a fantastic excuse not to exercise now that the weather is cooling down. However, the truth is that we must place a greater emphasis on our health in order to preserve not just our weight but also our health and immunity, particularly during these COVID times. Keep the gajar halwas and besan ladoos to a bare minimum, no matter how tempting they seem. Choose nutrient-dense foods to include in your everyday diet.
We put on our winter coats, therefore let’s put our winter delicacies on our plates this year. Here are five of the best winter diet tips:
At this time of year, vegetable markets are brimming with a variety of greens.
You may find everything from methi to sarson, beet greens to amaranth.
Eating green leafy vegetables on a daily basis has been related to a variety of health advantages, ranging from weight loss to heart disease prevention and blood pressure control.
They provide numerous health benefits due to the minerals they contain.
The high fiber content promotes gut health and early satiety, and we all know that eating a high-fiber diet protects us from non-communicable diseases.
Greens are low in calories, so you may eat as much as you want without gaining weight.
Health Benefits of Green Vegetables
They’re high in beta carotene (a powerful antioxidant) and Vitamin A.They also include iron and folate, which ensure proper oxygen transport and the development of healthy red blood cells, respectively.
Roots and Tubers
These are the underground growths of plants that take nutrients from the soil and store them for the plant’s growth. As a result, you can see how beneficial roots are. Bulbs (fennel, onions), rhizomes (ginger, turmeric),taproots (beets, carrots, parsnips), tuberous roots (sweet potatoes, yucca), and tubers are some of the greatest examples (potatoes, yams).
Health Benefits of Roots and Tubers
Shakarkandi, a sweet potato with the skin baked, will provide you with enough Vitamin A for the day. Vitamin A and beta carotene, which act as antioxidants in our bodies, are also found in carrots. The humble potato, which is often overlooked, provides potassium and carbs to our meals. While they have more calories than other vegetables, their nutrient profiles, as well as the fact that our bodies require a little more energy in the winter, make them a must-have.
The husk, germ, and endosperm are all intact in these grains. Whole grains are a good source of healthful carbs that help our bodies run smoothly. In the winter, gluten-free grains and millets such as Corn, Bajra, and, of course, oats must be added.
These produce early satiety, take longer to digest, and help the body stay stimulated for longer.
Health Benefits of Whole Grains
B vitamins, fiber,antioxidants, and micronutrients such as iron, zinc, copper, magnesium, and phosphorus can all be found in whole grains. Numerous studies have connected the eating of whole grains and millets to a lower risk of diabetes, cardiovascular disease, and stroke. Whole grains provide complex carbohydrates, which help to minimize insulin spikes.
The fiber helps to keep your gut healthy while also lowering your blood sugar and cholesterol levels.
Nuts And Seeds
Nuts are dried fruits with a hard shell, whereas seeds simply plant seeds. Both are considered “little wonders of nature” by nutritionists. While eating nuts and seeds is beneficial throughout the year, it is especially beneficial during the winter months because they are concentrated sources of energy and nutritious nutrients.
Health Benefits of Nuts and Seeds
Nuts are high in monounsaturated and polyunsaturated fats and low in saturated fats, making them a healthy choice. They are high in protein and can be used to replace animal proteins in a meal. Naturally low in cholesterol and high in phytochemicals, which work as antioxidants in our bodies. They provide minerals such as magnesium, zinc, plant iron, calcium, copper, selenium, phosphorus, and potassium, as well as vitamins E, B6, niacin, and folate. The nutritional composition of seeds is comparable to that of nuts. They’ve been shown to help people lose weight and lower their risk of heart disease and diabetes.
Fresh herbs and spices such as ginger, Tulsi, Cardamon, Cinamon, and cloves warm our senses in the cold. Without these beautiful little embellishments, Indian cuisine would be incomplete. They can be used as garam masala in our curries, tea infusions, and even to flavor our sweets. Warm herbs and spices such as cinnamon, ginger, black pepper, turmeric, chili pepper, cayenne, paprika, and nutmeg are recommended by Ayurveda to keep the fire blazing.
Health Benefits of Spices
Spices have a lot of health benefits in addition to contributing flavor. Cinnamon, for example, has been shown to help manage blood sugar and cholesterol levels. Turmeric is a well-known anti-inflammatory spice that also helps to increase immunity.
Even when ingested in modest amounts, all spices include anti-inflammatory and antioxidant active components. So you should add these spices to your winter diet.
All food provides health; however, some foods are better suited to the winter season than others, so eat well to maintain your immunity.