Winter season is here, it is important to give your body the Warmth it needs during the cold weather. Take some time out to assess your lifestyle habits. Overworking and a lack of rest, exercise and sleep all tend to deplete our energy and our strength. This can leave us more vulnerable to outside influences.
Here are 15 of the healthiest winter foods you should be eating.
1. Root vegetables:
Local produce can be hard to find when cold weather inhibits crop growth. But root vegetables like beets, carrots, and turnips can withstand the cold, so local farmers can provide fresh produce — and you can reap the benefits. Roast carrots for a boost of beta-carotene, or boil turnips for vitamins C and A.
Eggs are a superior source of all essential amino acids and provide optimal sources of selenium, iodine, tryptophan, and vitamin B12—all of which are important for nourishing the body a clinical nutritionist in Los Angeles, Calif. “Providing the body with optimal nutrients helps in maintaining a healthy weight by stabilizing blood sugar.
The lower fat content present in dates helps you to keep your weight in check. They are a power-house of nutrients and a must-have for people who go to the gym. Regular intake of dates helps your body to stay warm during winters.
Fresh fruits like orange, papaya, and amla (Indian gooseberry) are rich sources of Vitamin C, which boosts immunity.
7.Potatoes and yams:
Help to provide much-needed energy.
These portable seeds make a great healthy snack. Just a handful can help suppress your appetite and provide your body with plenty of magnesium, selenium, and vitamin E.Vitamin E travels throughout the body, neutralizing free radicals that would otherwise damage fat-containing structures and molecules such as cell membranes, brain cells, and cholesterol.
Nothing beats a warm and hearty bowl of oatmeal in the winter! Full of fiber, this power breakfast provides you with sustained energy, helps to stabilize blood sugar, lowers cholesterol, and will help keep you full until your next meal. Oatmeal is high in zinc (important for proper immune function) and soluble fiber (associated with heart health). Although instant oatmeal is more convenient, it is a bit more expensive. To eat healthy on a budget, go with old-fashioned oats.
You must have noticed that during winters your mother puts ghee. Well, she does that for a reason. Desi ghee is the most easily digestible fat which gives the body the much-needed warmth. That’s not all. Ghee aids in digestion prevents constipation, increases immunity and protects the body against cold and flu.
Whole grains like wheat, cornflour (makai) and pearl millet (bajra) give you the strength to fight off the chill of winter. This tiny cute little millet variety is high on fat, rich in protein and fiber. The high iron content plays a vital role in curing anemia. If consumed regularly, millet can help to strengthen your bones.
13.Almonds and Walnuts:
Regular intake of almonds and walnuts in winters ensures an active nervous system, improved sensitivity to insulin, a healthy heart and body.
Suggests that the medium-chain fatty acids (MCFA) found in coconut milk may help speed up your metabolism and even promote weight loss. One 2008 study published in the American Journal of Clinical Nutrition found that subjects who consumed meals containing MCFAs lost twice as much weight as those that didn’t. Just be sure to read labels, not all coconut milk is the same, and some brands are very high in calories.
This is superfood is full of health-promoting nutrients, including both fiber and protein. Like fiber, protein is important for weight loss because it helps to stop hunger and food cravings. Help balance our blood sugar levels and give us a sustained level of energy, making them the perfect pre-workout food. They are also full of heart-healthy fatty acids and immune-boosting antioxidants.
Skip seasonal coffee drinks and ciders that can easily add up to more than 300 calories and warm up this winter with some instead, Oppenheimer says. Tea is naturally calorie-free and provides plenty of heart-healthy flavonoids.
Between the holidays and football season, winter becomes surprisingly filled with dips! Replacing sour cream with plain, fat-free Greek yogurt can spare your waistline by ditching five grams of fat for every two tablespoons,” Oppenheimer says. “Greek yogurt is also a great swap [for oil] to decrease the fat and increase the protein in baked goods.
Chickpeas, or garbanzo beans, are packed with fiber, which is essential to keeping your digestive system healthy, Oppenheimer says. “With 7 grams of protein per half-cup serving, they help keep you satisfied, and in a season filled with soups, stews, and one-pot meals, chickpeas are a great addition to any meal or delicious roasted as a snack or salad topper.
This flavorful, heart-healthy herb can do everything from boost your immunity to slim your waistline. A newfound that garlic may even help reduce the effects of a high-fat diet.
Pomelos, an ancestor of the grapefruit, pack in tons of flavanones, a class of antioxidants that have been shown to help prevent the spread of cancerous cells, Batayneh says. “It also contains potassium and folic acid and can easily replace grapefruit, orange, or even pineapple in many recipes.
22.Herbs And Seeds:
Basil (tulsi) is a herb that protects against colds and fever and helps strengthen immunity. Ginger, (fresh and dry varieties) is very warming. Sliced ginger with lime and salt is a common accompaniment with meals, while ginger can be added to tea, dals, and vegetables.