As we all know that winter is here, there has been a surge in falling sick. It can be challenging to stay healthy in winters as the weather gets colder. Fresh fruits and vegetables can become scarce and it can impact our immunity as well when they are not consumed enough.
If you are planning on staying healthy this winter, here are few foods that can help you do so. The key is to include locally grown, seasonal fruits and vegetables that are fresh which can help build immunity and are nutritious.
Citrus fruits – Oranges, lemon and sweet lime are very rich in vitamin C which helps prevent cold and cough. They are in season during winter and fresh produce can also help improve immunity.
Pumpkin – Different variety of pumpkin (colored and white) can be beneficial as they are rich in magnesium, potassium, fibre, vitamin B6, A, and C. This helps to fight infections and prevent you from falling sick frequently.
Ginger – As we all know ginger is a go to ingredient when you have cold or cough, it also helps to improve digestion and increase immunity. Adding ginger to most of your recipes while cooking during winters can keep you healthy.
Apples – Most of the produce being available in Kashmir, it is one of the healthiest fruits. As the saying goes, “An apple a day keeps the doctor away”, it is very rich in soluble fiber and antioxidants. It also helps to improve immunity.
Avocados – Also popularly known as butter-fruit, it is very high in fibre, healthy fats and antioxidants, it can keep you warm and healthy during winters.
Carrots and beetroots – These are root vegetables that are rich in vitamin C, A, fibre, potassium, and has anti-inflammatory properties. They are a winter staples which are easily available and helps to keep up with good health.
Broccoli and cauliflower – They are in season during winters and are rich in fibre, B vitamins and antioxidants. They help to improve immunity and can be added to variety of recipes like soups, side dishes (gravy or curry), or can even make stuffed parathas. It helps to keep the body warm too.
Leafy greens like fennel leaves, methi leaves, palak, mint, spring onions – These are one of the top most go to options, considering their nutrient quotient. They are rich in vitamin C, A and K, folate, potassium, calcium, magnesium, fibre. These foods always help to prevent frequent infections and reduce risk for any lifestyle related disorders as well.
Nuts and seeds - They are good sources of antioxidants, omega 3 fats, fibre, magnesium, iron, calcium. A handful of these can be included as snacks which can help improve immunity and keep you healthy.
Along with eating healthy and including foods that helps you stay healthy in winter; it is also important to move your body. Exercising regularly helps to naturally detox your body and burn calories to improve immunity. Include variety in foods as much as possible to obtain different and prevent any deficiencies or infections.
References:
https://www.cuddlesfoundation.org/7-winter-foods-that-help-keep-your-child-safe-and-healthy/
https://www.medindia.net/patients/lifestyleandwellness/top-ten-healthy-winter-foods.htm
https://health.clevelandclinic.org/5-foods-for-winter-weather/
https://www.healthline.com/nutrition/healthiest-winter-vegetables
https://www.eatthis.com/winter-superfoods/