10 Winter Superfoods You Must Include In Your Diet, As Per Celeb Nutritionist Rujuta Diwekar

There are foods, and then there are superfoods – those that offer us maximum nutritional value for minimal calories. Great, isn’t it? Understandably, these are great not just to achieve your weight loss goal but for sound overall health too. A key to good health is to have seasonal foods, those that are primarily found in a particular season. There are winter foods like carrot, oranges, bajra, etc. But are there winter superfoods? The answer is yes. In a recent post on Instagram, celebrity nutritionist Rujuta Diwekar shared a list of 10 superfoods that you need to consume in winter. Let us have a look at them one by one. But before that, let’s understand what a superfood is.

What Are Superfoods

(Photo Credit: Freepik)

Superfoods are those foods that have high nutritional density, which means these are high in nutritional content but low in calories. Generally, these are rich in vitamins, minerals, and antioxidants. Some common superfoods include:

1. Green leafy vegetables
2. Berries
3. Garlic
4. Turmeric
5. Wheatgrass
6. Barley
7. Tea
8. Dark chocolate

Although extremely healthy, just consuming superfoods over a poor overall diet wouldn’t guarantee you good health. For that, you need to focus on overall nutrition along with ample exercise and rest.

Also read: What Makes Egg A Superfood?

Winter Superfoods By Rujuta Diwekar

Listing 10 winter superfoods, celeb nutritionist Rujuta Diwekar noted that these were “from our time-tested food practices.” Here are the superfoods you should include in your diet this winter for “good immunity, joint and bone health, good skin and hair, and much more…”

1. Bajra

(Photo Credit: Freepik)

You must consume bajra, as:

• A versatile grain, bajra is rich in Vitamin B, which is good for cell growth, eyesight, and digestion.
• Bajra is also high in fiber.
• It’s good for muscle growth and regeneration.
• It’s also great for hair health.
• There are multiple ways you can include this grain in your diet, such as khichdi, chapati, bhakri, laddoo, etc.

2. Goond

Goond is a type of raisin used widely in laddoos.

• It’s good for bones.
• It also aids digestion.
• Goond is also known to increase sex drive.
• You can eat goond in laddoos, goond paani, and in roasted form with some sugar sprinkled on it.

3. Green Leafy Vegetables

Green leafy veggies are superfoods in any season, so include them richly in your diet. During winters, you can have palak (spinach), methi (fenugreek leaves), pudina (mint), and sarson (mustard).

• These are rich in antioxidants, thus, helping your body fight the free radicals.
• These are packed with fiber and are also rich in vitamins.
• Leafy greens are also known for their anti-inflammatory properties, thus, reducing burning in hands and feet.
• You can have these vegetables in the form of curry, or make raita with them. You can also add these to your dals or make chutney out of them.

4. Kand And Root Veggies

Include kand (purple yam) and other root vegetables in your diet this winter.

• These contain prebiotics.
• Help in weight loss
• These are also good for digestion.
• Many root vegetables are consumed by just roasting them and sprinkling some salt on them. However, you can also prepare curries and tikkis with them.

5. Seasonal Fruits

Fruits available widely during winters include apple, pear, custard apple, apricot, etc.

• These are rich in micronutrients and fiber.
• Filled with fluids, these seasonal winter fruits provide hydration to the skin.
• You can eat them fresh and whole.

6. Til

Til, or sesame seeds, are widely consumed during winters.

• These are rich in essential fatty acids and vitamin E.
• It’s good for bones, skin, and hair.
• You can eat sesame seeds in chikki, laddoo, and as seasoning.

7. Peanuts

Peanut is considered “among the world’s healthiest foods.”

• It’s rich in vitamin B, amino acids, and polyphenols.
• It’s good for heart health.
• You can have them boiled or roasted. Peanut butter is another tasty and healthy option. You can also have them as a seasoning on curries and salads.

8. Ghee

Although many on the weight loss journey refrain from having ghee, this superfood is great for health and must be eaten during winters.

• It contains essential fatty acids.
• It also makes it easy to assimilate vitamins A, D, and E.
• Ghee also acts as a taste enhancer.
• You can cook your meals in ghee. You can also spread it on chapati.

9. Makhan (White Butter)

Home-made makhan, or white butter, is another winter superfood you must try.

• It’s good for joint lubrication and bone health, especially useful for WFH-induced load on the neck and spine.
• It reduces gas.
• It’s also known for skin hydration.
• You can spread it on your roti and can also add to dal and saag.

10. Kulith

Kulith is a type of legume known for:

• Preventing kidney stones.
• Reducing bloating.
• Being a good source of protein, fiber, and micronutrients.
• You can make paranthas with it, or prepare soup and dal with kulith.

 

 

 

View this post on Instagram

A post shared by Rujuta Diwekar (@rujuta.diwekar)

Proper nutrition is key for a long and healthy diet. And if in this winter, your goal is to achieve health and vitality, then you must include these superfoods in your diet. Again, just eating these won’t do the trick. You need to take care of your overall nutrition and top it with these superfoods. Also, don’t forget to exercise and rest.

Photo Credit: Freepik