Winter Diet: It’s the season to have fun! With the arrival of December, winter has officially begun. And while you cover yourself with woolens or wrap yourself under a blanket, it’s important to pay attention to your diet. Colder temperatures bring with them their own set of health problems. “The winter season brings more patients with health complications related to respiratory viruses and common flu and influenza-like infections. Respiratory viral illnesses are seen to thrive in colder temperatures and generally, flu-like illnesses are more prevalent during winter. Factors like cold temperatures and high humidity levels are favorable conditions for any virus to thrive and become potent,” says Dr. Priyanka Rohatgi, Chief Nutritionist, Apollo Hospitals, New Delhi. She mentions that it is important to include foods in your diet that will not only keep your body warm from inside but also fulfill the requirement of essential nutrients that the cold and dry weather can take away from you.
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There are certain ‘superfoods’ that naturally contain essential nutrients that can be real immunity boosters during winters. Dr Priyanka Rohatgi lists 10 superfoods for winters to Zee News Digital:
1) Carrot: Carrots are rich in beta-carotene, which the body then processes into vitamin A which in turn keeps our eyes healthy and protects them from the sun. Regular consumption of carrots also prevents cataract. Carrots are rich in antioxidants and can be boiled and added to hot soups or stir-fried and cooked in curries.
2) Sweet Potato: This delicious root vegetable is easy to cook. They can be boiled or roasted and mashed sweet potatoes go great with your meals. They are rich in antioxidants, beta-carotene and fiber and are a healthy alternative to regular potatoes.
3) Broccoli: A storehouse of antioxidants and vitamins, broccoli is an ideal food that can keep you safe during the winter flu season.
4) Paprika / Capsicum: Red capsicum not only looks good but is also full of health! Rich in carotenoids, paprika has been linked to lowering blood pressure levels and reducing the risk of developing various forms of heart diseases and even cancer.
5) Citrus Fruits: Not just for summers, citrus fruits like oranges, lemons, limes and grapes are great for winters as well. Actually, orange is usually a winter fruit. Citrus fruits are rich in Vitamin C, which helps in building immunity and helps our body to fight against viral and bacterial infections.
6) Pomegranate: Pomegranate is a healthy winter fruit that can be enjoyed in a variety of ways. They contain plenty of antioxidants and are also rich in important nutrients like vitamin C, vitamin B6, potassium and iron.
7) Pears: It is actually an evergreen fruit. Pears are full of good fiber and rich in various nutrients like Vitamin C, Vitamin K, copper and magnesium. Pears reduce the chances of developing heart disease and gut related diseases.
8) Oats: It is a popular staple in the health food scene and is also very useful as a winter food. This grain is highly nutritious, an excellent source of soluble fiber, and rich in antioxidants, making them ideal for fighting off common cold-weather ailments.
9) Green Tea: Containing strong antioxidants, green tea has shown proven health benefits and is known to help burn fat and reduce the risk of heart disease, diabetes, brain diseases and even some forms of cancer. In winters, when you feel the need to sip hot beverages, have green tea instead of sugar-laden hot chocolate or coffee.
10) Nuts and Seeds: Nuts and seeds are a high, energy-dense fuel source. Concentrated proteins, fatty acids, vitamins, minerals, phosphorus, fiber, nuts and seeds are excellent for health and also aid in weight management.