Winter Foods To Keep You Warm

Juhi Gulati Amla
During winter, people tend to eat more and exercise less. Behavioural  changes include feelings of hopelessness, lack of concentration, social withdrawal,  and fatigue. This condition, known technically as the Seasonal Affective Disorder  (SAD), is more commonly known as winter blues. So, it is important to keep a check  on the calorie intake to have a fit body and mind. Experts suggest  that foods consisting of vitamin C, D, Omega-3 fatty acids and lighter meals can  help.
Throughout the winter, it’s especially important for us to support a healthy immune  system, the body’s natural mechanism to resist illnesses. Vitamin C, which is found  in citrus fruits, can help support a healthy immune system and has the added benefit  of helping to reducing tiredness and fatigue.
* Whole grains and pulses: The traditional Indian whole grain cereals besides wheat  and rice include bajra, oats, maize or corn. Millets can be used to make hot  porridge. Whole pulses and legumes like beans, soyabean and lentils can be used in soups and stews.
*Herbs, spices and condiments: Winter is an excellent time to incorporate ginger,  garlic, cinnamon, turmeric and cloves into one’s daily diet. In addition to their  warming effect, they contain phytonutrients, anti-microbial and anti-inflammatory  properties that help fight infections and disease. Garlic has special decongestant,  antibiotic and antifungal properties to fight coughs, colds and sinusitis. Ginger  increases peripheral circulation (circulation of blood to the extremities).
* Nuts and oilseeds: Almonds, walnuts, peanuts, black and white sesame seeds  and flax seeds are nutrition-packed for cold days. They are rich in heart-healthy  fats, fiber, magnesium and vitamin E.
* Honey and jaggery: Natural substitutes for sugar and have warming effects.
*Dark green leafy vegetables: Mustard greens and amaranth greens (bathua) are  good sources of iron and folate and help maintain good haemoglobin levels.
* Vitamin C: Carrots, pumpkin, turnips, cabbage, tomatoes, oranges, guava, lime  and amla help fight infections like the common cold and flu.
* Lean meats, fish, and poultry: These high protein foods are associated with  increased heat production and higher thermogenesis.
* Fluids: Hot soup, masala tea, green tea, kahwa and hot water with condiments  help keep the body hydrated and maintain body temperature. Tea and coffee also  produce warmth but should be consumed in moderation.
* Alcohol can be helpful in keeping warm: Alcohol dilates the blood vessels near the  body’s surface, giving a feeling of warmth. But as the body’s heat escapes, alcohol  cools the inner body. However, it must be remembered that alcohol raises blood  pressure and can cause hypoglycemia, so heart patients and diabetics must  consume it only in consultation with their physician.


Please enter your comment!
Please enter your name here