10 Best Winter Superfoods For Healthy Bone And Immunity
With your warm clothing and blankets out, are you prepared for the winter season?
Winter has arrived! And it naturally makes people feel lazy not wanting to get out of their warm and cozy blankets. Doing a small task too makes us feel it is too big. The body's energy levels drops, slowing the metabolic rate and affecting diet choices. In fact, we become more prone to colds, flu, muscular and joint pain, dry skin, runny nose, and sneezing. So, what will solve all these health issues? Let's have a look!
The solution for these health issues is "Superfood"!
A food with potent nutritional qualities that one can get by eating the complete food is said to be a "superfood." Winter superfoods fall into this category due to their high vitamin C, antioxidants, and unsaturated fat content, which is known to help enhance immunity and fight infections. If you don't want to get sick in winter, it may be time to boost your intake of winter superfoods.
What are the healthiest winter superfoods?
A winter checklist would be incomplete without a dietary plan that keeps us warm inside and increases our immunity. Aim to add as many of the following superfoods to have a healthy eating plate and to provide the body with the required nutrients to get you through this chilly month.
Here is a list of winter superfoods that are best for bone, immunity, hair, and skin:
- Bajra: Bajra, also known as pearl millet, is a multipurpose cereal high in fiber and vitamin B. It helps to grow muscle and get dense, frizz-free hair with significant volume. As it is a heating grain, it should only be consumed throughout the winter.
- Citrus fruits: Citrus fruits such as oranges, lemons and grapefruits are high in Vitamin C, making them great for the winter cold and flu season. These fruits are also rich in minerals and phytochemicals, which help in the body's defense against diseases and viruses.
- Green vegetables: Green vegetables abound in winter produce. Include green lasun, palak, methi, sarson, pudina, and especially these in the diet. Green lasun has anti-inflammatory properties; it improves immunity and relieves burning hands and feet.
- Kand and root vegetables: Include various types of root vegetables in the diet, especially during the time when you fast. Kand is a must-have vegetable that helps in weight loss, improves eye health, and is high in fiber and beneficial bacteria. One can cook tikkis, sabzis, specialized foods like undhiyu, or just roast food and season it with salt and chili powder to eat.
- Seasonal fruits: Winter fruits like sitaphal, peru, apple, apricot, and others are rich in macronutrients and fiber and are good for the skin as they hydrate.
- Til sesame: The seeds are used to make ladoo, chutney, chikki, and spice. Til is beneficial for bones, skin, and hair because it is high in vital fatty acids and vitamin E.
- Peanuts: With peanuts, one can do so much. Use them as a snack, dry roast, boiled, sprouted, chutney, or ingredient in salads. Proteins, vitamin B, amino acids, MUFA a healthy fat for heart and polyphenols are rich in peanuts.
- Ghee: Ghee can be used to cook food or to top dal, rice, roti, and other items. A great source of vitamins, minerals, and good fats is ghee.
- White butter: To improve the taste of the food, including parathas, bhakri roti, thalipeeth, saag (curries), and dals, use homemade butter. White butter is ideal for relieving the strain on the neck and spine, as well as for skin hydration and joint lubrication.
- Honey: Another superfood to consider for the winter is honey; use it instead of sugar in your daily diet. Numerous health advantages of honey can keep you active and healthy during the slow winter months. Sip honey, ginger, and lemon tea every morning to fight off colds, sore throats, and other diseases.
Prefer taking foods at warm to hot temperature to keep the body temperature withstanding with outside temperature.Consume more of beverages like soups made of dals, vegetables, greens and poultry, Badam milk, ginger tea, tulsi tea & pepper tea.Chutneys made of ginger, garlic, pepper and til produce heat and fight against respiratory infections.
Boiled grams, roasted nuts, rajmah, dal makhani, peas to be included for protein. Paneer paratha, matar paratha, methi paratha, gobi paratha, and aloo paratha are great options for healthy nutrients.
You can also include Paneer pakoda, onion pakoda, gobi pakoda, palak pakoda, cabbage pakoda, veg pakoda, kaju pakoda & peanut pakoda occasionally in moderate amounts.