Winter diet tips: 5 foods to eat in winter (with benefits) – Expert reveals

Winter diet tips: 5 foods to eat in winter (with benefits) – Expert reveals

We all know that eating food gives our body fuel to function well and to stay healthy. Winter requires more energy to keep warm, more nutrients to support an enhanced metabolism. To keep the body warm in winter, our bodily functions function more efficiently; therefore, nutritious food means more healthy food choices. In winter, we also see a change in taste preferences – we crave hot and spicy food and want to indulge in something warm and sweet, which is really our nemesis. With temperatures dropping, we have a perfect excuse for not exercising. But the truth is, we need to keep our health more in focus so that we can not only maintain our weight but also our health and immunity, especially in this COVID era. So no matter how tempting it may be, keep gajar halwas and besan ladoos to a minimum. Choose nutritious foods that add health to your daily diet.

We are pulling out our winter wardrobe, let’s also have our winter food on the plates this year. Here are the 5 best foods that are a must-have this winter.

(Also read: Winter Diet Tips 101: 5 Tips to Lose Weight in the Winter by Renowned Nutritionist Pooja Makhija)

Here is a list of 5 of the best winter foods to add to your diet:

1. Turn green

Vegetable markets are full of a variety of vegetables at this time. From methi to sarson, to beetroot and to amaranth, you name it, and it’s there. Regularly eating green leafy vegetables has been linked to several health benefits – from controlling weight to preventing heart disease and to BP control. The nutrients in them add a lot of health benefits. The high fiber content helps maintain intestinal health and increases early satiety, and we all know that high fiber diets protect us from non-communicable diseases. Very low in calories, you can eat green to the content of your heart without worrying about putting on weight.

Health benefits of green vegetables

They are treasure chests of beta-carotene (a potent antioxidant) and vitamin A (which are essential for a healthy immune system). They also add iron and folate, both of which ensure adequate oxygen carrying capacity and adequate production of healthy red blood cells.

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They are treasure chests of beta-carotene (a potent antioxidant) and vitamin A.

2. Roots And Tubers

These are the underground growths of plants that absorb nutrients from the soil for the plant to grow; some even store these nutrients for the plant. So you can understand how nourishing roots are. The best examples include onions (fennel, onions), rhizomes (ginger, turmeric), taproot (beets, carrots, parsnips), tuberous roots (sweet potatoes, yucca) and tubers (potatoes, yams).

Health Benefits of Roots and Tubers Shakarkandi, sweet potato with the skin in its roasted form, will give you enough vitamin A to meet the needs of the day. Carrots also contain vitamin A and beta carotene, which act as an antioxidant in our body. The humble and often avoided potato adds potassium and starch to our meals. Although these contain more calories compared to other vegetables, their nutritional profiles and the fact that our bodies need a little more energy in winters make them a must have.

shakarkandiShakarkandi, sweet potato with the skin in its roasted form, will give you enough vitamin A to meet the needs of the day.

3. Whole grains

It is grain where the shell, germ and endosperm are intact. Whole grains are a source of healthy carbohydrates that provide energy to our body’s processes efficiently. In winter, we need to add gluten-free grains and millet like corn, bajra and of course oats. These provide early satiety, take longer to digest and help keep the body energetic for longer.

Health benefits of whole grains

Whole grains are a good source of B vitamins, fiber, antioxidants and micronutrients such as iron, zinc, copper, magnesium and phosphorus. There are numerous studies that have linked the consumption of whole grains and millet to a reduced risk of diabetes, heart disease and stroke. The complex carbohydrates found in whole grains help prevent insulin spikes. The fiber maintains intestinal health while improving sugar and cholesterol control.

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Whole grains are a good source of B vitamins, fiber, antioxidants and micronutrients.

4. Nuts and seeds

Nuts are dried fruits inside a hard shell, while seeds are good, only seeds of plants. Both are what nutritionists refer to as the little wonders of nature. While it is recommended to consume nuts and seeds all year round, it is also better to consume them in the winter months as they are concentrated sources of calories, healthy nutrients.

Health benefits of nuts and seeds

Nuts are a good source of healthy monounsaturated fats and polyunsaturated fats while having a low content of saturated fats. They contain proteins and are a good substitute for animal proteins in the meal. Naturally cholesterol-free and loaded with phytochemicals that act as antioxidants in our body. They add vitamins E, B6, niacin and folate; in addition, they provide minerals such as magnesium, zinc, plant iron, calcium, copper, selenium, phosphorus and potassium. Frozen nutritional profile resembles nuts. They are proven to prevent weight gain and reduce the risk of heart disease and diabetes.

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Nuts are a good source of healthy monounsaturated fats and polyunsaturated fats.

5. Spices

In winter, the scent of fresh herbs and spices like ginger, tulsi, cardamom, cinnamon and cloves warms our senses. Indian cuisine is incomplete without these wonderful little additions. Ingested as garam masala for our curry dishes for tea additives and also for tasting our sweets, they are versatile to use. Ayurveda recommends hot herbs and spices like: cinnamon, ginger, black pepper, turmeric, chili pepper, cayenne, paprika, nutmeg to keep the fire burning.

(Also read: These 5 Cuisine Essential Indian Spices Can Help You Control Your Weight)

Health benefits of spices

In addition to adding flavor, spices come with a number of health benefits. Spices like cinnamon have been shown to control blood sugar and cholesterol. Turmeric is an established anti-inflammatory spice that also boosts immunity. All spices contain anti-inflammatory and antioxidant active compounds and even when ingested in small amounts.

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Spices like cinnamon have been shown to control blood sugar and cholesterol. ,

All the food we eat gives us health; however, some are more tailored for winter than others, so make sure you eat healthy and maintain your strength and immunity.

Stay safe, stay healthy.

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