winter diet: It’s the season to be merry! With the arrival of December, winter has officially arrived. And while you’re donning wool or snuggling under a blanket, it’s important to pay attention to your diet. Cold temperatures bring with them their own set of health problems. “Winter seasons report that more patients are admitted with health complications related to respiratory viruses and infections such as the common cold and influenza. Respiratory viral illnesses are seen to thrive in colder temperatures and, in general, influenza-like illnesses “flu spread more during winters. Factors like cold temperatures and higher humidity levels are favorable conditions for any virus to flourish and become potent,” says Dr Priyanka Rohatgi, Chief Nutritionist at Apollo Hospitals, New Delhi . She mentions that it’s important to add foods to your diet that not only keep your body warm from the inside, but also meet your requirements for essential nutrients, which cold, dreary weather can drain.
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There are some ‘superfoods’ that naturally contain essential nutrients that can be real winter immunity boosters. Dr. Priyanka Rohatgi gives Zee News Digital the list of 10 superfoods for winter:
1) Carrots: Carrots are rich in beta-carotene, which is then converted by the body into vitamin A, which in turn keeps the eyes healthy and protects them from the sun. Eating carrots regularly is also helpful in preventing cataracts. Carrots are rich in antioxidants and can be boiled and put into hot soups or cooked into stir-fries and curries.
2) Sweet potatoes: This delicious root vegetable is easy to cook. They can be boiled or roasted and mashed sweet potatoes can taste great with your meal. They are rich in antioxidants, beta-carotene, and fiber and are a healthier alternative to regular potatoes.
3) Broccoli: A storehouse of antioxidants and vitamins, broccoli is an ideal food that can keep you protected during the winter flu season.
4) red pepper/bell pepper: Red bell pepper not only looks good but is packed with health benefits! Rich in carotenoids, red bell pepper has been linked to lowering blood pressure levels and mitigating the risks of developing heart disease and even various forms of cancer.
5) Citrus fruits: Not just for summers, citrus fruits like oranges, lemons, sweet limes, and grapefruits are also great for winters. In fact, the orange is generally a winter fruit. Citrus fruits are rich in vitamin C, which helps build immunity and helps our body fight against viral and bacterial infections.
6) Grenades: Pomegranates are healthy winter fruits that can be enjoyed in a variety of ways. They contain a large amount of antioxidants and are also rich in important nutrients such as vitamin C, vitamin B6, potassium and iron.
7) Pears: This is actually a fruit for all seasons. Pears are packed with good fiber and are rich in various nutrients like vitamin C, vitamin K, copper, and magnesium. Pears check the chances of developing heart disease and bowel related diseases.
8) Oats: It is a popular staple in the health food scene and is also very useful as a winter meal. This cereal grain is highly nutritious, is an excellent source of soluble fiber, and is rich in antioxidants, making them ideal for combating common illnesses during cold weather.
9) Green Tea: Containing strong antioxidants, green tea has proven health benefits and is known to help burn fat and reduce the risks of heart disease, diabetes, brain disease, and even some forms of cancer. In winter, when you feel the urge for hot drinks, drink green tea instead of sugar-laden hot chocolate or coffee.
10) Nuts and seeds: Nuts and seeds are an energy-dense fuel source. Containing concentrated protein, fatty acids, vitamins, minerals, phosphorus, fiber, nuts and seeds, they are excellent for health and also help in weight control.
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