There are many foods, specifically available and enjoyed during winters, that can help battle the cold months. They help you keep warm and provide nutrients that are most necessary for the body during this season.
Here’s what you need to know to boost your immune system and keep your health tip-top over the winter months:
1. Hot Chocolate
The name sounds so tempting and one might wonder why Hot Chocolate could be a solution to winter effect. Yes, Chocolates are sometimes necessary to reduce the free radical content in our body. The sweetness of the chocolate contains flavonoids which help in reducing the harmful effects of free radicals in our body thereby helping in maintaining a healthy body.
The lower fat content present in dates helps you to keep your weight in check. They are a power-house of nutrients and a must-have for people who go to the gym. Regular intake of dates help your body to stay warm during winters.
3. Spicy tuna roll
For a surprising alternative to typical comfort foods — often loaded with fat and sugar — try sushi. Choose rolls lined with tuna or salmon. Both are good sources of vitamin D. During the winter months, when you have limited exposure to the sun, food sources of the bone-healthy vitamin become even more essential. Vitamin D deficiency is associated with impaired growth, weakening of the bones and even the risk of heart disease.
4. Almonds and Walnuts
Regular intake of almonds and walnuts in winters ensures an active nervous system, improved sensitivity to insulin, a healthy heart and body
5. Broccoli and cauliflower
Aside from getting the flu shot and washing your hands regularly, these cruciferous vegetables may be your top defense against winter sickness. Broccoli and cauliflower are both high in vitamin C, which is associated with enhanced immune function. If you can’t find fresh versions, don’t fret — frozen broccoli and cauliflower are just as nutritious.
Soup is winter’s perfect food — as long as you hold the cream, salt and beef. Look for soup recipes that call for chicken broth, vegetable broth or water as the base and include a lot of vegetables. Pair your soup with a side of 100 percent whole grain crackers for a dose of grains.
7. Sweet Potatoes
Go easy on calories and high on nutrients with sweet potatoes this winter. Although they have higher sugar content than your regular potato, but its nutritional value is way higher. Sweet potatoes are a rich source of fiber, vitamin A, and potassium. Regular consumption can help in curing constipation, improve your immunity and is known to reduce inflammation.
8. Eat more iron-rich foods – or take a supplement
“Red meats, lentils and green leafy vegetables are good sources of iron, which supports a healthy immune system. If you’re not getting all your iron requirements from food sources alone consider taking a natural iron food supplement.”
9. Look for sources of zinc, like spinach
“During the winter months, we can come into contact with viruses that can cause colds or flu. So, it’s important that our immune system functions normally and zinc contributes to this. Foods such as oysters, spinach and legumes are good sources of zinc.”
10. Up your intake of fish, eggs and cheese
“Fish such as salmon and cod, as well as milk, eggs and cheese, are a great source of vitamin B12. Vitamin B12 contributes to the normal functioning of the immune system and also contributes to a reduction in tiredness and fatigue.”