Snuggled within the blanket or soaking the winter sun with a cuppa hot chai or cappuccino us a would have to. Those honey smeared peanuts and sesame patti’s are also a must-have in this season. But as you gorge onto mouth-watering and addictive delicacies, they not only affecting your weight but also your overall health. Experts list a couple of tips to follow in winters to retain secure from the pollution, the novel virus and adapt healthy eating:
Jaggery is a winter vitamin shot, with best warming ingredients its loaded with iron and other minerals which enhance the body against the winter chills. It is great for people with hypertension and helps in digestion, boosting haemoglobin and cleaning the body from inside to breathe easy in this pollution. A small piece of jaggery in any form would have to be included to the diet in winters.
Intake of vitamin D as we have less exposure to sunlight is essential to assists in keeping the bones strong and prevent dryness of skin. Vitamin D may be known for its effective immune strengthening benefits.
The immune system is constantly overburdened with toxins from fried food in winters thus you might want to detoxify the body by keeping a fast once a week or the usage of herbs like cilantro in green smoothies or juices.
Garlic contains compounds that fight germs and helps to spice up the immunity. Sulphur present in the garlic boosts the disease-fighting response of a few types of white blood cells in the body when it comes in contact with any roughly viruses, which causes common bloodless and flu.
The active compound curcumin in turmeric fights infection and inflammation by preventing damage caused by free radicals. And to make stronger the bioavailability of turmeric don’t overlook to add black pepper which contains a compound called piperine, which when combined with turmeric, increases the absorption of curcumin by upto an astonishing 2000%.
Dry and candy snacks such as panjeeri prepared all the way through winters in the northern parts of our country is very warming and believed to help relieve body pains and opens up muscles and joints. One can make different versions of this the usage of whole wheat, millets, sattu, or moong dal flour and to this, add ghee, nuts, dry fruits, and spices like cardamom, fennel seeds, saffron, and nutmeg.
Include green leafy and root vegetable like sarson, bathua, methi, palak(spinach), candy potato, yam, carrots etc as they’re packed with vitamins and minerals. Some common vitamins found in these vegetables are beta-carotene that may be converted in the body to vitamin A, B-vitamins, folate and vitamin C. They’re also rich in magnesium, potassium and other minerals found in the native earth. When we eat what’s in season we aren’t only helping the native agriculture but we are also eating food when it has it’s peak nutrient values, leading to overall health.
Winter millets like bajra, ragi and makai as they’re good quality starch, high in protein and fibre. Also they’re good for maintaining cholesterol levels and energy.
Citrus fruits like lemon, alma, orange and grapefruit are the juiciest and are loaded with vitamin C which help in boosting immunity and assists in keeping the cough and bloodless absent.
Kahwa green tea acts as an immunity drink, which helps to fight the winter by keeping us warm and free from any infection because of its ingredients like saffron, cinnamon, cardamom, almonds and bay leaves which are excellent sources of vitamins and minerals.
Good quality pure ghee generates immediate heat and energy for the body to help retain the body warm and cleanse the body from within. Ghee must be used instead of oils to make on a daily basis sabzi and roti.
Fresh turmeric root must be consumed in hot water or hot milk before sleeping as it is an Ayurvedic adaptogen and keeps the body immune and healthy.
Chill out, enjoy and sleep polite! Chronic stress, depression because of darkness weakens the immune system so enjoy life and sleep for 6-7 hours a day.
Inputs by Nutritionist Harleen Gulati and Clinical Nutritionist Ridhima Batra