Winter season comes with several common health ailments. Here are some foods that can help in protecting yourself.
It is important to take care of your overall general health and a healthy lifestyle can play a major role in this segment. But, it becomes more vital to maintain good health during winter season. Moreover, adding to the high risks of getting ill is the recent COVID-19 outbreak; people are seeking to boost their immune systems. When we think about 'antibiotics', we immediately think of popping pills. But, did you know our granny used natural kitchen ingredient to treat winters cold and flu. Common food items possess the quality to not just provide relief when an infection strikes, but also help prevent future episodes by boosting our immune system. These are 'natural' antibiotics that aren't created in a lab, and you "Don't Have to Buy them from a Pharmacy," as they are widely available. Onlymyhealth editorial team spoke to Ms. Anam Golandaz, Clinical Dietician, Masina Hospital, Mumbai, about the foods to protect yourself from common health problems in winters.
Here are winter tips that we can follow to improve our immunity and minimize health issues during cold weather:
Cruciferous vegetables like broccoli and cauliflower are packed with fibre, vitamins, minerals, and beneficial antioxidants, which helps us to protect against winter illnesses. It is also rich in vitamin C, which boost the immune function of the body. They are also rich source of dietary fibre that plays a major role in maintaining blood sugar control, digestive and heart health.
Consumption of Amla in winter can bring many benefits as seasonal fruits are the best way to keep diseases and illnesses away. Nothing beats the modest Indian gooseberry, which is high in immune-boosting vitamin C and helps to prevent infections. You can consume amla in the form of chutneys, murabba, pickles, candies, juice, or eat it as it is with a pinch of black pepper powder sprinkled over it.
During the colder months, these root vegetables take centre stage and make their way into the menus of health-conscious people. Sweet potatoes, radish, beets, yams, turnips, and carrots are a rich source of beta carotene, fibre, potassium, and manganese, most of the B vitamins and antioxidants.
If you think eating nuts and seeds would cause you to gain weight, think again. These small superfoods are nutritionally mighty: when the winter chill comes in and sitting near to the heater isn't enough to keep you warm, these nuts and seeds will save the day. Nuts and seeds are a power pack of healthy fats like monounsaturated and polyunsaturated fats. They are also rich source of proteins and fibre. So when our body breaks these foods down for energy, it triggers thermogenesis process (heat production) in the body. Try to include 1 handful of nuts daily in your diet. You can also add seeds like pumpkin seeds or flax seeds in your smoothies.
Green garlic or hara lehsun is a winter delight. The most peculiar benefit of green garlic is due to its active ingredient, called “Allicin”. This works as a powerful antioxidant to boost our immune system and prevent against common infections like cough and cold as well as chronic diseases like cancer and heart disease. It can be easily included in our food or can be eaten on its own. You can make chutney of green lehsun or use for garnishing your salads.
Pure and A2 sourced ghee is one of the most easily digestible fats. A moderated consumption of ghee robust our immunity and hair strands provides healthy fat Omega -3; strengthen our heart muscles, and aids in digestion. It is also generate instant heat and energy to keep your body warm during winter season. Pour a teaspoon of pure desi ghee on your roti, rice, or khichdi during winters.
It is rich in anti-inflammatory properties, contains active compound called curcumin, which has multiple benefits. Add turmeric and black pepper to your daily diet routine. It is loaded with anti-inflammatory properties and anti-bacterial properties. Turmeric is especially beneficial to arthritis sufferers, as the winter season presents numerous problems, including joint pain and other discomforts. Include it in the form of tea along with water and spices like cinnamon, cloves, cardamom, etc or have a glass of haldi doodh.
Also read: 5 Zinc Rich Foods To Boost Your Immunity
Besides eating right, certain lifestyle modifications can also help our body to strengthen immunity during winter. Here are a few:
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