A Season to build your Health

Winter season is a good time to build on your health . There are many foods that are that are specifically available and enjoyed during this season that can help battle the cold weather . They help you to keep warm and provide nutrients that are most necessary for the body during this season .Lets take a look at some of the winter foods  which should be an essential part of our diet .

( 1 ) MILLETS -Millets  are high in fibre and packed with a range of nutrients ,vitamins and minerals.  They help to boost immunity and reduce inflammation that causes chronic diseases. All millets available during winters should be included in your diet .

Bajra and Corn are the ideal choice of millets for winter.

(a)Bajra /Pearl Millets -Versatile food rich in fibre, protein and vitamin B promotes muscle gain and it can be used to manage diabetes and cholesterol levels.  Bajra is also considered as an energy -boosting food .Bajra is winter favourite because it is extremely warming and strengthening for the body .

(b) Makai/Maize -Maize is a rich source of vitamin A , B,E and essential minerals .The B-complex vitamins in maize are good for skin, heart ,brain .As maize is a rich source of vitamins as well as beta -carotene and selenium ,it helps in improving thyroid function. It is high in fibre content ,which plays important role in preventing digestive ailments .

(2) ROOT VEGETABLES – Root vegetables are rich source of beta -carotene ,fiber, potassium and manganese , B-vitamins and antioxidants .Examples – Sweet Potatoes ,Beets ,Carrots ,Radish .Include all kinds of root vegetables in your diet .

• Sweet Potatoes /Sakarkandi -Powerhouse of beta -carotene, that fights free radical damage and inflammation. Rich in potassium, fibres and inflammation fighting vitamin C and vitamin B6 that prevents clogged arteries. Regular consumption can help in curing constipation ,improves immunity .Beta-carotene present in sweet potatoes may reduce the risk of breast and ovarian cancer .

(b) Beets -Beets are high in folate , potassium and beta -carotene .They also contain a good amount of manganese ,which is involved in bone -formation ,nutrient -metabolism and brain -function .They are good for fighting inflammation and detoxifying the system and boost heart health by regulating blood pressure and improving blood flow.

(3) Carrot- This root vegetable is the perfect health food. It is good source of beta -carotene ,fibre ,potassium and vitamin-A .Vitamin -A is considered essential to maintain good vision. As its rich in fibre ,it promote smooth bowel movement. Carrot is a powerhouse of potassium and the potassium helps to relax blood vessels.

(4) Radish– Radish is a winter superfood .It aids in maintaining muscle, nerve and blood stream functions and keeps bone and teeth strong .Radishes are full of fibre and have anti -congestive properties which help clear the mucous in the throat and therefore fight cough and cold. Radishes are good source of anthocyanins that keep our hearts functioning properly.

(3) GREEN LEAFY VEGETABLES– Green Leafy Vegetables are very healthy and have an abundant store of vitamins such as vitamin -A, vitamin-K, vitamin -C ,Beta-carotene ,folate ,vitaminB1,B6. By eating these leafy greens ,minerals like iron, magnesium ,zinc, potassium can be added naturally to your diet. These greens protect our body by strengthening the immune system, slowing down the signs of ageing and preventing heart diseases ,high blood pressure, cancer and also help us to recover from certain health conditions and illnesses like poor eyesight ,mineral deficiencies ,constipation and poor immunity .In winters ,the most widely available green leafy vegetables are fenugreek leaves ,mustard leaves, spinach.

(a) Fenugreek Leaves -Helps in treating patients with diabetes and heart diseases as it reduces the blood sugar level and cholesterol.It helps in lactation and also used to treat gastrointestinal inflammation .

(b) Mustard Leaves -Good for heart and bone health , as they are rich in fibre thus aids in smooth bowel movements.

(c) Spinach – Beneficial for pregnant women, helps to lower blood pressure, strengthen bone health ,prevents constipation and combat iron deficiencies .

(4) NUTS –Nuts are perfect cold weather snack.They can help to boost immunity and overall health.Nuts contain phytosterols ,compounds that help to lower blood cholesterol and are full of protein, fiber ,vitamins and minerals including potassium ,folate ,vitamin E and magnesium .Some nuts that one must indulge in during winters are almonds ,walnuts and peanuts .

(a) Almonds -Almonds contain vitamin-E ,magnesium ,protein ,phosphorus ,magnesium and contain healthy fatty acids which are good for heart. Almonds also contribute in better brain development .

(b) Walnuts -Walnuts contain omega-3 fatty acids, thus they are good for health and are anti -inflammatory in nature. Because of its anti-oxidant properties, walnuts have compounds that prevent the growth of cancer cells in the body.

(c) Peanuts -Peanuts are high in proteins, good fats ,micro and macro nutrients  and are also rich in antioxidants .

(5) SPICES –Spices contain antibacterial properties and anti oxidants that can help to keep our immune system healthy.Here are some spices that will help to prevent sickness during winters.

(a) Cinnamon-Contains polyphenols that fight bacteria and boost immunity ,blood sugar regulation and lowers cholesterol.

(b) Cloves -Contain a compound called eugenol that has anti -cancer properties.Improves blood circulation ,digestion and clears the respiratory passage .

(c)Nutmeg- Relieves insomnia and depression ,improves cholesterol ,contains anti bacterial properties .

(d) Ginger -Contains gingerol ,a bioactive compound which has powerful medicinal properties and thus aids digestion ,reduces nausea and helps to fight cold.

 Though we consume these winter specific foods ,a balanced diet should be maintained throughout the year with an intake of wide range of food items.Enriching your diet with nutrient rich foods will let you enjoy good immunity and overall good health .

-shared by Dt. Ranu Singh