1.Cruciferous vegetables
The cruciferous family consists of broccoli, brussels, cauliflower, kale,cabbage and mustard. These vegetables contain high amount of beta-carotene, vitamins C and E, folate and calcium. All these are immune and enhancing nutrients that augment the body’s ability to fight infections. Experts recommend eating at least one cruciferous vegetable every day, especially during winter.
2.Citrus family
Fruits belonging to the citrus family or- grape fruit are loaded with bioflavonoids and vitamin C. These are vital nutrients that boost immunity levels and help the body fight infections. Even if you are already infected, proper intake of these nutrients can alleviate cold and flu symptoms. Research also shows that eating citrus fruits regularly are beneficial to people suffering from arthritis, asthma, diabetes and gum disease. High in nutrients and water content, and low in fat – the fruits are a delight to the weight conscious people.
3.Plain yogurt
Probiotics have many health benefits. Plain yogurt is loaded with probiotics essential to keep you healthy all year long. These cultures of good bacteria line the intestinal tract and ward off infections by fighting bad bacteria. They help the body to digest and absorb nutrients, and eliminate wastes. You can even add your favourite fruits to the yogurt to enhance your eating experience.
4. Fish
Fish is a rich source of omega-3 fatty acids, zinc and vitamin D.Omega-3 plays a main role in brain function as well as normal growth and development. It also aids in keeping the joints well-oiled. Zinc increases the production of white blood cells, which are the warriors that protect our body from infections. Also during winter, the not-so-bright sun is not as efficient a source of vitamin D. The vitamin D in fish will compensate for this loss. For vegetarians, flaxseeds or any other omega-3 supplementation is a good alternative.
5. Tea
Sipping a hot tea is a much loved pastime in winter. Tea is especially green and black tea has colossal health benefits. Tea enhances our body’s immunity and prevents the onset of infections. Black tea aids in weight -loss, promotes blood circulation and helps lower blood pressure. Due to its fluoride content , regularly drinking black tea also prevents tooth decay. So don’t forget your cuppas this season.
6. Soups
What is better than the pleasure of drinking hot yummy soup in the cold winters? Besides satiating your taste buds, soups are an excellent way to increase your nutrient and spice intake. Hot vapours from the soup help in reliving nasal congestion and cold. You can also make healthy soups at hoe using loads of healthy vegetables, chicken, mutton or seafood.
7. Whole grains and cereals
Whole grains and cereals are rich in fibre .They help improve immunity levels, reduce inflammation, and protect us from complications like heart disease, obesity, and, diabetes. In the cold season, when our metabolism is on the lower side, cereals like oats are low in fat make excellent breakfast options. Oats being low on the glycemic index [GI] help to stabilize blood sugar levels by ensuring a slow release of glucose into the bloodstream. This means you will remain satiated for longer and also refrain from sugar cravings.
8. Nuts
Eating the nuts like almonds , cashews, walnuts, pistachios and peanuts is advisable during the cold season. Besides being high in immunity-boosting proteins and B vitamins, they are also rich in fibre, vitamin E, selenium, and omega-3 fatty acids. Having just a hand full of nuts a day is enough to keep our body away from the risks of heart diseases and cancer. The good fats in it also help regulate weight loss.
9. Spices
Spices not only increase the palatability of food, but also have immense health gains. Spices like onion, garlic, turmeric, cloves, cinnamon and oregano are rich sources of vitamin C, potassium, chromium and selenium. They have both anti-viral as well as anti bacterial properties which make them particularly soothing in case of chest infections.