Winter brings a variety of climate changes after the wet rains and scorching heat of summer. The changing climate requires a change in nutrition and a lot of healthy superfoods. Especially this year, our eating habits can make a real difference in our health and immune system. Working from home has become commonplace, resulting in less physical activity and more food opportunities. It can lead to weight gain, joint problems, vitamin D deficiency, constipation, and so on, says Prideep Singh, a health and nutritionist, and a certified dietitian.
He said that In addition, winter brings with it dry skin and also a lot of hair loss, which are also a cause for concern. Therefore, enriching our food with superfoods can help to deal with all these problems and will also give you the immune system, better skin, better digestion, and overall health.
But what is this superfood, and how does it benefit us? In short, ‘superfoods’ are those foods that have a high amount of healthy food and offer us a variety of health benefits.
Below, you share eight superfoods you should be eating this winter.
Garlic: If you love garlic, winter is the time to be with them. Garlic is a good source of selenium, germanium, and sulfhydryl amino acids, which help boost the immune system. They are also antimicrobials and are effective in preventing urinary tract infections, lowering blood pressure, and preventing bronchitis and pneumonia. This makes garlic one of the best winter food additives.
Cinnamon: Everyone’s kitchen has this ingredient for sure. Usually preserved with cloves, nutmeg, and other spices, cinnamon is a great source of iron and calcium. It is important in producing red blood cells and can help lower spikes in blood sugar levels. An easy way to incorporate it into your diet would be, to include it in your morning cup of coffee or tea.
Almonds and Walnuts: Just as clothes warm you in the winter, these nuts can keep you warm inside. Both the almonds and also walnuts helps for the lower bad cholesterol, regulate blood sugar levels, and reduce inflammation. Walnuts are a good source of Omega-3, while almonds are rich in Vitamin E, antioxidants, and magnesium. So if you crave a snack, do not hesitate to grab a few almonds and walnuts for a snack.
Sweetpotato: Sweetpotato is a comforting food. They are also a rich source of fiber, Vitamin A, and potassium. If you want to move easily in calories and high in nutrients, sweet potatoes are the answer in winter. It can help reduce constipation, build up the immune system, and reduce inflammation.
Mustard greens: Mustard greens, like other green vegetables, are among the most nutritious foods you can eat. These vegetables are rich in fiber, and vitamin C, much needed in winter to help fight disease. Also, it helps lower cholesterol and improve liver health.
Citrus Fruit: By now, we have all heard that citrus fruits are similar to vitamin C. Therefore, not mentioning them as winter food can leave the list incomplete, and with good reason. Fruits such as oranges, grapes and lemons are rich in minerals and phytochemicals. Therefore, inclusion in your winter diet is necessary if you want to build a strong immune system.
Carrots: Carrots are rich in beta-carotene which gives them a bright orange color and makes them rich in vitamin A. The high fiber content also means that you can add carrots to your weight loss diet. It is also beneficial in regulating cholesterol levels. As an added benefit, they contain high levels of antioxidants, vitamin K, and improve eye health.
Pea protein: Apparently the most complete plant protein, pea protein, is made from yellow-separated peas. Unlike beans or rice, it contains all the amino acids your body needs. It is also much better than wheels or soy, especially if you are infected or sensitive to either of these two. Also, it is a source of protein that will keep you warm this winter if you are vegan.
Apart from winter, these foods should be part of your daily diet regime as it will help you get fit and expand your health. The combination of these foods will produce clear skin, healthy hair, improved digestion, weight gain, and higher energy levels, he says.