Winter diet: Winters are here in full glory and if you have been feeling lethargic frequently, sleepy and low on energy, in all likelihood it’s your diet to blame. You need to eat healthy as days get shorter and nights longer, disturbing our circadian rhythm. This causes the body to produce more melatonin. There are a number of nutrients like Vitamin D, Vitamin C that the body needs in abundance in winters. Yes soaking the sun is an option but at times you may not get time to do that. Read on to know what nutrients to add to your daily diet in winters to keep you protected against common winter woes like cold and cough, iron deficiency and improve immunity.
During winters, people need to take special care of their diets and have as much warm and nutritious foods as possible. This will not only keep seasonal illnesses at bay, will also give you a radiant skin and healthy hair. Some vitamins must be included in the diet as it also will boost your mood, say doctors.
So what are nutrients that you must have in winters?
Vitamin C
Nature’s own immunity booster Vitamin C is present in a number of seasonal vegetables and fruits. Keep cold cough away with Vitamin C. A glass of warm water with lemon juice is the best medicine for cold. It will also boost Vitamin C levels in the body.
Vitamin C sources are carrots, beetroots, citrus fruits, green leafy vegetables, tomato, kiwi fruits. Enjoy lemon and coriander soup, kiwi jam, orange with mozzarella, lemon rasam, beetroot and orange soup for Vitamin C.
Vitamin A
Vitamin A acts as an antioxidant and supports the health of bones, teeth and soft tissues. It also supports the health of the immune system by maintaining the body’s natural defences.
Vitamin A sources are spinach, carrot, apricots and sweet potatoes, pulses, tomato. You can also source it from potato and roti roll, chana subzi, tomato soup, dalia veg risotto.
Vitamin D
As people stay indoors mostly during winters the levels of Vitamin D depletes in the body. In this case it must be included in the diet.
Egg yolk, orange juice, dairy products, soya milk, fatty fish like tuna, mackerel, salmon are rich sources of Vitamin D. Make broccoli and mushroom soup, egg paratha, lassi, fish cutlet, oats idli to have yummy dishes rich in vitamin D.
IRON
Iron keeps the body temperature balanced and gives you healthy skin, hair, maintains haemoglobin and helps cells growth.
Sources: Dry fruits and seeds, fortified foods, honey, red meat, green leafy vegetables, jaggery, spinach, broccoli, pomegranate, beetroot. Mixed sprouts and Chana dal tikki,ragi upma, methi and moong sprouts wrap, pineapple and coriander juice, watermelon, guava juice are all rich in iron.
CALCIUM
Calcium is important for growing kids and seniors. Body needs calcium to build and maintain strong bones. Your heart, muscles and nerves also need calcium to function properly. Doctors say calcium, along with vitamin D may also protect against cancer, diabetes and high blood pressure.
You can source calcium from green leafy vegetables, milk and milk products, lean meat, dry fruits and seeds, soya products.
Zinc
Take zinc within 24 hours of the first sign of a cold and doctors say you can reduce the duration of the cold. Zinc contains more than 300 enzymes that help in repairing wounds, maintaining growth in children and fertility in adults, and protecting against free radicals along with other functions.
Eggs, meat, oysters, seafood, tofu, black-eyed peas, and wheat germ, spinach are rich sources of zinc. You can have chickpea soup, badam milkshake, avocado milkshake, bean chat, sesame ladoos, and roasted pumpkin seeds.
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