Winter regime: It’s the season to be merry! With the arrival of December, winter has officially set in. And while you’re sleeping in woolen clothes or curling up under a blanket, it’s important to pay attention to your diet. Cold temperatures bring with them their own set of health issues. “Winter seasons report more patients with health complications related to respiratory viruses and infections such as common flu and influenza. flu-like infections spread more during winters, factors such as cold temperatures and higher humidity levels are favorable conditions for any virus to proliferate and be potent,” says Dr. Priyanka Rohatgi, Chief Nutritionist , Apollo Hospitals, New Delhi.She mentions that it is important to add foods to your diet that will not only keep your body warm from the inside, but also meet the needs of essential nutrients, that the cold and dull weather can wear you out.
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There are “superfoods” that naturally contain essential nutrients that can be real immunity boosters during the winter. Dr. Priyanka Rohatgi gives Zee News Digital the list of 10 superfoods for winter:
1) Carrots: Carrots are rich in beta-carotene, which the body then converts into vitamin A which in turn keeps our eyes healthy and protects them from the sun. Eating carrots regularly is also helpful in preventing cataracts. Carrots are rich in antioxidants and can be boiled and put into hot soups or cooked in stir fries and curries.
2) Sweet potatoes: This delicious root vegetable is easy to cook. They can be boiled or roasted and mashed sweet potatoes can be delicious with your meal. They are rich in antioxidants, beta-carotene and fiber and are a healthier alternative to regular potatoes.
3) Broccoli: A reservoir of antioxidants and vitamins, broccoli is an ideal food that can protect you during the winter flu season.
4) Red pepper/bell pepper: Red pepper is not only beautiful, it is full of health benefits! Rich in carotenoids, red bell pepper has been linked to lowering blood pressure and mitigating the risk of developing heart disease and even various forms of cancer.
5) Citrus: Not just for summers, citrus fruits like oranges, lemons, limes and grapefruits are also great for winters. In fact, the orange is typically a winter fruit. Citrus fruits are rich in vitamin C, which helps boost immunity and helps our body fight against viral and bacterial infections.
6) Grenades: Pomegranates are healthy winter fruits that can be enjoyed in many different ways. They contain a multitude of antioxidants and are also rich in important nutrients such as vitamin C, vitamin B6, potassium and iron.
7) Pears: It is actually an all-season fruit. Pears are packed with good fiber and are rich in various nutrients such as vitamin C, vitamin K, copper and magnesium. Pears check the risks of developing heart disease and intestinal diseases.
8) Oats: It is a popular staple in the diet food scene and is also very useful as a winter food. This grain is very nutritious, is an excellent source of soluble fiber and is high in antioxidants, making it ideal for fighting common cold weather illnesses.
9) Green tea: Containing powerful antioxidants, green tea has been shown to have health benefits and is known to help burn fat and reduce the risk of heart disease, diabetes, brain disease and even some forms of cancer. In winter, when you feel the need to sip hot drinks, drink green tea instead of hot chocolate or overly sweetened coffee.
10) Nuts and seeds: Nuts and seeds are an energy-rich fuel source. Containing concentrated proteins, fatty acids, vitamins, minerals, phosphorus, fibers, nuts and seeds, they are excellent for your health and also help in weight management.
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