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As you all know that winter is around the corner and you are
definitely preparing yourself to cope with the cold weather. Along with the
clothes and comfy rooms, good food choices also help to stay active during
chilly days. People usually feel lethargic during winter season therefore, healthy
food is essential to stay energetic.
Some of the best winter foods are listed here that will definitely
help you to stay warm without gaining weight.
Credit: Google ImagesSoup
Winter is incomplete without hot and delicious soup. Try chicken
or beef soup with corn and lot of other vegetables to fulfil your nutrient requirements
and satisfy your taste buds!
Eggs
Eggs are rich in proteins, vitamins and choline (essential
mineral nutrient for humans and animals) (1).
Children and adults that are allergic to eggs can opt alternative food choices
such as soy, pumpkin and sunflower seeds and nuts.
Fish
Fish is a good source of vitamin D and it must be a part of
food in winters as sun exposure is limited in this season. Fish could be
included in sandwiches, rolls and other snacks.
Root vegetables
Root vegetables such as carrot, turnip, potato and radish are
important vegetables of winter season. These vegetables are important source of
vitamin A and C, folate and beta carotene. Beta carotene is an orange red pigment
that is essentially present in the carrots. Beta carotene is converted into
vitamin A once it is inside the body. As we are aware that vitamin A is
critical for vision and it is obtained from beta carotene that is present in
the carrots so, now we can understand why carrots are frequently suggested for good
vision (2).
Oatmeal
Oatmeal is very good for digestive health because it contain
ample amount of fiber. Soluble fibers present in oatmeal help to reduce the
incidence of heart ailments. Moreover, it also contain reasonable amount of
zinc that is essential to regulate the immune system.
Credit: Google ImagesWarm milk
Warm milk is very refreshing and healthy and should be used throughout
the year however, it is essential to fulfil the vitamin A and calcium requirements
in winter. High fat milk is good for children and elderly individuals while low
fat milk is recommended for young adults.
Nuts
Nuts such as almonds, pistachios, peanuts, cashews, hazelnuts
and walnuts are frequently consumed during winter season as these are rich in
nutrients. Nuts are important source of omega-3 fatty acids that help to lower
blood cholesterol levels and improve heart health. These are important source of
vitamins, proteins and minerals for vegans and fulfil most of their energy
requirements.
Food allergies are also reported after nuts consumption
therefore, people with food allergies should consult their dietitian before
consuming nuts (3).
Spinach
Spinach is an important source of zinc along with vitamin A,
vitamin C and fiber. Zinc facilitates metabolism and wound healing, helps to
cure acne and age related disorders and reduces inflammation. Recent studies
reported that zinc increases the levels of testosterone in males (4).
Credit: Google Images
Orange
Sweet and tasty orange is one of the favorite winter fruits. A
good news for orange lovers is that it is a rich source of vitamin C. Vitamin C
serves as an antioxidant and protects against common cold, eye diseases, and
cardiovascular diseases and also helps to lower skin wrinkles. Almost 87 % of
the orange flesh is water so it fulfils the water deficiency in winters (5).
In conclusion, your winters will be more energetic with these
meals.
Eat healthy and stay healthy!
References
1.https://en.wikipedia.org/wiki/Egg_as_food#cite_note-USDA_Home_and_Garden_no_264-2
2.https://academic.oup.com/jn/article/131/6/1647/4686803?login=false
3.https://en.wikipedia.org/wiki/Nut_(fruit)
4.https://pubmed.ncbi.nlm.nih.gov/8875519/
5.https://www.webmd.com/diet/features/the-benefits-of-vitamin-c
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