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Winter is the perfect season to boost our immunity with special winter foods and make an ideal winter diet. Amazingly, the body’s system functions better in winter, and food or winter foods are more easily absorbed in the cold. It helps the body to receive more nutrition based on a winter diet.
So how to strengthen our immune system this winter? As is common knowledge, foods that enhance the immune system are those that are healthy, pure, fresh, organic, and easy to digest. These include dairy products, whole grains, legumes, nuts, seeds, fresh produce, dry fruits, and ghee. In addition, several spices also offer anti-microbial qualities that shield us from illnesses and colds. Additionally, they stimulate the activity of digestive enzymes and cellular metabolic processes, ensuring complete nutritional absorption.
Our bodies want warm, nourishing foods rich in calories during the winter. For this urge to be sated, we require warming meals. Any vegetable that requires time to develop and whose edible portion grows below the ground’s surface is often warming and suitable for winter use. A few nuts, oilseeds, dry fruits (like dates), and some nuts are also warming. Additionally, you should eat more spices during this time of year than throughout the summer.
Different Kinds of Winter Foods
The best winter foods are hearty and comforting to consume on chilly days while giving the body the nutrition it needs. Additionally, winter foods are brimming with essential nutrients that the body needs during the season.
Fill up most of your dish with colourful and dark leafy greens. As they are low in calories and rich in vitamins C, A, and K, leafy greens qualify as one of the best winter foods. They also include a lot of minerals, omega-3 fatty acids, and folate. Seasonal Affective Disorder may also be prevented by eating dark green leafy vegetables. As a result, incorporate plenty of spinach, collard greens, kale, mustard greens, and other leafy vegetables into your winter meal planning.
1.Citrus Fruits: Winter foods that are fantastic are citrus fruits. These are excellent sources of vitamin C, so consume enough oranges, kiwis, grapefruits, and limes to strengthen your immune system throughout the winter. In addition, oranges are an excellent source of fibre, potassium, and folate.
2. Root vegetables: Root vegetables are nutritious, necessary to keep warm during the winter, and simple to grow. One of the healthiest meals you can consume is the sweet potato, a wintertime favourite. They are rich in potassium, salt, calcium, fibre, and vitamins C and A. Regular consumption of sweet potatoes can strengthen the immune system, lower inflammation, and ease constipation. The same goes for other root crops, including turnips, potatoes, and carrots.
3. Fish: Foods high in omega-3 fatty acids and proteins will prevent you from having a sluggish winter. Some better options include dairy products, fish, tofu, lentils, and fish. Use several kinds of lentils to meet your body’s folic acid needs and to improve your protein intake. Beans are an excellent source of fibre, protein, and several essential nutrients, including calcium, iron, potassium, zinc, phosphorus, thiamine, and vitamins B6 and riboflavin. Omega-3 fatty acids and mood-enhancing vitamin B12 can improve mood and ward against depression. Including fatty fish like salmon, anchovies, sardines, mackerel, and tuna seems beneficial for the wintertime.
4. Yoghurt: Yoghurt regulates gut bacteria and is a great probiotic. Winter wellness is reflected in a healthy gut, and good calcium, vitamin D, and protein levels are present. A gut-healthy option is to choose yoghurt with added sugars or to make homemade yoghurt and serve it with fresh fruit, nuts, and seeds. Besides kimchi, kefir, and sauerkraut, other fermented foods can also be included in winter dishes.
5. Eggs: Eggs rich in vitamin D provide warmth in the winter. Consume eggs frequently to brighten your gloomy winters. They are a good source of several vital vitamins, such as vitamins A, B12, B6, E, and K, and minerals like calcium, iron, potassium, and selenium, as well as proteins and essential fatty acids.
6. Mushrooms: Another excellent natural source of vitamin D is mushrooms. It makes sense to eat them in large quantities during the winter. They are also a great winter diet meal since they are low in calories and filled with numerous vital elements, including selenium. For multiple winter meals, they make excellent food sources.
7. Nuts: Nuts are a popular winter food because they are filling, hearty, and rich in nutrients like vitamin E, B-complex, omega-3 fatty acids, calcium, magnesium, copper, fluoride, zinc, and selenium. So nutritious nuts and seeds, either whole or ground into nut butter, should be a part of your wintertime diet.
8. Oatmeal: Oatmeal is a practical choice because it has fibre and good zinc levels to boost immunity. Make your lazy winter breakfast more energetic by adding oats.
9. Spices and Herbs: Warm spices that can be used freely include mustard, asafoetida, black pepper, fenugreek and carom seeds. Carom seeds, Dill seeds, and mustard are effective against winter coughs and flu and stimulate the appetite and digestive system and improve blood circulation. Bone and joint disorders, which are more prevalent in the winter, can be significantly helped by dry or sprouted fenugreek. A powerful anti-microbial immune booster, turmeric, especially the fresh, golden-yellow one, can also be added to cooking. Herbs such as basil can boost immunity and offer protection from colds, fevers, and other illnesses. Ginger is incredibly warming, both in its fresh and dried forms. Ginger can be used in tea, soups, and vegetables.
10. Green Leafy Vegetables: Spinach, kale, and lettuce are good sources of vitamin C and beta-carotene, two potent antioxidants that support the immune system and the battle against the disease. Other examples of this type of food are celery, coriander, amaranth, radish greens, etc.
Other fantastic winter meals are dark chocolate, chicken, peppers, celery, cabbage, onions, garlic, jaggery, green chilies, dates, walnuts, grapes, and pomegranates.
Benefits of Eating Healthy Winter Foods
Nature is cyclical for a purpose. There is a reason particular foods are available and fresh during a given season. Seasonal food is stocked with the most essential nutrients throughout that season.
Eating the best that nature can give for cold days means nourishing your meals and body with the nutrients it needs, which is what it means to consume nutritious winter foods.
As seasonal food sources are plentiful during their peak season and inexpensive to buy and add to the meals for healthy and warming winter recipes, sticking to seasonal produce is better for your health and easier on your pocket.
Health Tips for Winter Foods
- Consume warm morning foods like nut-fortified, home-cooked porridge.
- Regularly consume root vegetables, and choose seasonal treats with natural sweeteners like jaggery to satiate your sweet need.
- Choose seasonal produce when possible.
- Season your meals with spices like cinnamon, black pepper, and cloves, and drink plenty of water, as dehydration can boost food cravings.
- Stop binge-watching and start sleeping at appropriate time.
- Add at least 30 minutes of physical activity to your daily schedule. Spending winter days idle is not preferable at all. Take advantage of the winter sun and warm up yourself with regular exercise.
References
1.Kubota, T. (2022, December 12). Staying healthy over winter break. COVID-19. https://healthalerts.stanford.edu/covid-19/2022/12/12/staying-healthy-over-winter-break-2/
2. Healthy eating for older adults. (2015, December 2). Nidirect. https://www.nidirect.gov.uk/articles/healthy-eating-older-adults
3. Winter squash. (2017, December 15). The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/food-features/winter-squash/