There is no substitute for healthy eating. Incorporate these food items with various health benefits in your diet chart today and enjoy winters to the fullest.
- The diet you eat plays a very important role in building immunity and overall well-being
- Here are some foods that have health benefits, especially in the winter season to keep you warm and boost immunity
Tokyo: Winters are here and thus dragging yourself out of the warmth of bed becomes the first challenge in the morning. Although it is the season when there is no harm in being a little more indulgent, the key to enjoying winter lies in a healthy diet, daily exercise and proper sleep. Remember that the immune system is our biggest defence, and keeping it strong is only possible when you eat a healthy diet.
Below are some healthy food items that must be a part of your diet plan during the winter season.
Dates are like capsules of nutrients and are beneficial for people who like to keep themselves fit. Low-fat content in dates keep your weight in check and at the same time, supplies your body with essential nutrients. Regular intake keeps your body warm which makes them the best option to say good morning to winters.
Rich in fat, protein and fibre, these human-friendly seeds are one of the best sources for Iron for our body. This gluten-free pseudo-grain is highly nutritious with a high content of phosphorus, the regular consumption of which rewards you with strong bones and thus keeps lethargy miles away from you.
Dark leafy greens
Power-packed with tons of nutrients in a low-calorie package, dark leafy greens like spinach, collards, mustard greens and escarole spread their roots as well as leaves in the winter season when many other vegetables become a rarity. Rich in vitamins A, C, K and various other nutrients, these leaves not only enhance your bone health but also become a solution to your rough skin and hair problems commonly faced in the winter season.
Almonds and walnuts
Highly revered among the clan of dry fruits, almonds and walnuts not only keep your body warm but also ensure an active nervous system, a healthy heart and improved sensitivity to insulin. With their unique taste and crunchiness, they can reward you with many pleasant wintery days and evenings.
Fish and eggs
Who doesn’t love these blessings from animal farms! Fishes and eggs, while being rich in protein and carbohydrates, are rich sources of Vitamin B12 which is essential for ensuring a healthy immune system. They also help in reducing fatigue and stress thus ensuring your physical as well as mental well-being.
Citrus Fruits are juiciest in winters and a single intake is capable of taking care of day-long Vitamin C requirement by a human body. Rich in flavonoids, they are best for maintaining a healthy proportion of Cholesterol in our body. One can have a good Vitamin D enriching sunbath and supply themselves with delicious Vitamin C at the same time, biting on these citrus fruits like oranges, lemons, grapes etc.
Porridge serves as a complete breakfast and with a slow release of energy keeps your body energised till lunch. One can add nuts and dry fruits to make them more delicious as well as healthy.
Turnips not only bless your cardiovascular system but also strengthen your bones as well as digestion with its rich fibre content. Winters these years come infected with a high quantity of pollutants in the air resulting in smog. Rich with starch, turnips act as excellent antioxidants and also help in minimizing the risks of cancer.
Sweet potatoes are a rich source of fibre, Vitamin A and potassium. Low on calorie and high on nutrients, they are beneficial for your stomach. Sweet potatoes help in curing constipation, improving digestion and reducing inflammation.
Ragi is super rich in calcium. While non-vegetarians have a plethora of options for their calcium intake, ragi comes for the rescue of vegetarians. A must-have for diabetes and anaemia patient, ragi also helps in battling conditions like anxiety, depression and insomnia.
Besides, one should also consume enough fluids (30ml of fluids per kg of body weight) for healthy functioning of the body. Remember there is no substitute for healthy eating. Incorporate these food items in your diet chart today and enjoy winters to the fullest