Lifestyle Desk – Winter season brings with it cold winds and many delicious food items. In this season, everything from green leafy vegetables to carrots, beetroot, sweet potatoes and many types of seasonal fruits are easily available in the market. This is the reason why winter is also considered special from the point of view of food. However, it is not enough to just wear warm clothes to protect yourself from cold, but it is also important to take the right diet to keep the body healthy from inside.
It is important to provide adequate nutrition to the body in winter. For this, such things should be included in the diet, which provide energy to the body and help in maintaining better digestion and immunity. Let us know about such foods, which should be included in your diet from now on.
Eating jaggery will provide energy
Eating jaggery in winter is considered very beneficial. Minerals like iron, potassium, calcium and magnesium are found in it. These are necessary for the normal functioning of the body and muscles. You can eat jaggery in small quantities after meals or make tea from it and drink it. However, jaggery should not be consumed in large quantities considering it a healthy alternative to sugar. It also contains a lot of sugar and calories. Therefore, consume it only in limited quantities.
Bones will be nourished by sesame seeds
Things made from sesame seeds are very much liked in winter. Calcium, iron, protein, fiber and healthy fat are present in sesame. Calcium helps in keeping bones strong, while iron is necessary to make hemoglobin in the body. Apart from this, the healthy fats present in sesame seeds provide energy to the body. You can include it in your diet in the form of sesame laddu, chikki or sesame chutney.
Green leafy vegetables will keep the stomach healthy
In winter, green vegetables like spinach, fenugreek, mustard and bathua are easily available. They are a good source of Vitamin A, Vitamin K, folate, iron and fiber. The fiber present in them helps in improving digestion and preventing constipation. At the same time, folate plays an important role in the formation of red blood cells. In winter, these vegetables can be consumed by preparing greens, soups and vegetables.
Ghee is also a part of winter diet
Ghee can also be consumed in winter. Along with fat, fat-soluble vitamins like Vitamin A, E and K are found in it. Ghee helps in the absorption of these vitamins present in food. Apart from this, short-chain fatty acid called butyrate is found in ghee, which is related to intestinal health. However, ghee is high in saturated fat and calories. Therefore, it is better to eat it in limited quantities only.
Be sure to eat carrots, beetroot and sweet potatoes
Root vegetables available in winter are a good source of nutrition. Carrots contain beta-carotene, which the body converts into vitamin A. It is important for eyes and immune system. At the same time, fiber, potassium and beta-carotene are found in sweet potatoes. Beetroot contains folate and natural nitrates, which can help improve blood flow. These vegetables can be boiled, roasted or eaten as salad.
You will get healthy fat from almonds and walnuts
Eating almonds and walnuts in winter is also a good option for health. Vitamin E, protein, fiber and healthy fats are found in almonds. Vitamin E is an antioxidant, which helps protect the body's cells from oxidative damage. At the same time, walnuts are a good source of omega-3 fatty acids, which are considered beneficial for heart and brain health. These can be eaten for breakfast or as evening snacks.
Fulfill protein needs with eggs, chicken and fish
It is also important to provide adequate protein to the body in winter. For this, egg, chicken and fish can be included in the diet. Nutrients like Vitamin B12 and Vitamin D are found in eggs along with high quality protein. Chicken helps in muscle repair and growth. At the same time, protein and omega-3 fatty acids are present in fish, which are beneficial for heart and brain health. Consume them in limited quantities as per your need.
Take special care of diet in winter
To stay healthy in winter, eating only certain foods is not enough. Include seasonal vegetables, fruits, protein and fiber rich things in your diet. Along with this, drink enough water and also do physical activities daily. Consume things like jaggery, ghee and sesame seeds in balanced quantity. By adopting right eating habits and better lifestyle, you can take care of both your health and digestion in winter.