By Nutriworld | Dt. Dipanwita Saha
Did you know that winter is actually one of the best seasons for building your immunity naturally?
YES !
As the temperature drops, your body works extra hard to maintain its internal warmth and balance—a process known as thermoregulation. While the chilly season brings cozy sweaters, hot soups, and long nights, it also brings along health challenges like weight gain, joint stiffness, back pain, colds and coughs, digestive issues, and dry skin.
It’s no surprise that many of us start wondering around this time:
Should I be taking special supplements to boost my immunity?
Or should I start hunting for that “miracle” homemade kaadha recipe to keep winter infections away???
DON’T WORRY !
You don’t need to rely only on pills or potions! The key to staying healthy and energetic this winter lies right on your plate; by including a few seasonal superfoods !
So, to help you make the most of this beautiful season, we’ve rounded up 5 amazing winter superfoods that will not only boost your health but also keep you feeling refreshed, radiant, and full of energy all season long.
AMLA:
Winter is the season to boost immune system and nurture our body. In times like these where we are trying to boost our immunity levels; amla acts as a magic remedy. It’s antibacterial and astringent property plays a major role making it a quintessential food item for better immunity.
How to include :
- Enjoy it daily in the form of chyawanprash to boost immunity.
- Try amla murabba for a sweet-tangy treat packed with Vitamin C.
- You can also eat it raw with a sprinkle of salt for a refreshing zing.
When to include:
- Best consumed in the morning on an empty stomach and murabba as a pickle during lunch.
Bonus Tip:
- Always pair chyawanprash with milk. It enhances digestion and immunity.
GONDH :
Well, are you the one who is complaining of that join pain or back pain during winters ? If YES then, this is that one ingredient that you should surely incorporate in your diet.
Apart from the benefits it provides to nursing mothers to increase the breast milk; gondh is also used to treat urinary tract infections, any lung related issues, constipation, anxiety, etc. It helps to overcome weakness, fatigue and improves overall health.
A GONDH LADOO A DAY GIVES YOU NUTRITION BOOST REQUIRED FOR THE DAY !!!!
How to include :
- Prepare nourishing gondh ke ladoos with ghee and dry fruits.
- Or make a comforting gondh raab : a traditional winter drink for strength and warmth.
When to include:
- Perfect as a mid-morning snack or evening winter treat.
Bonus Tip:
- Toast gondh lightly before using since it puffs up beautifully and adds crunch while improving digestibility.
SOONTH :
Winters are time to enjoy hot beverages while being cocooned in warm blanket. As the chill increases we all have cravings for hot foods that can maintain body temperature and generate heat in the body.
Soonth or dry ginger is the best to keep you warm in winters. It has the ability to warm the body by increasing blood circulation. Soonth also helps with indigestion and enhances the absorption of nutrients by encouraging excretion of digestive enzymes.
How to include :
- Add a pinch of soonth to your chai for warmth and flavor.
- Sip on warm soonth milk with turmeric and nutmeg at bedtime for relaxation.
- Try making soonṭh ladoos with ghee and pipali powder to strengthen immunity.
When to include:
- Ideal post meals for digestion or milk before bedtime to soothe the body.
Bonus Tip:
- Combine soonth with jaggery after meals as it aids metabolism and keeps colds at bay.
AMBA HALDI :
Also known as raw turmeric is an excellent Indian spice used in skin allergies, wounds, for the treatment of cough and cold. Amba haldi enhances appetite, helps to treat viral cold and flu.
How to include :
- The best way to enjoy it is pickled and add during your meals.
- You can also make a sabji version for variety.
- For those, craving for healthy skin; it treats acne and also enhances skin complexion.
When to include:
- Include as a side with lunch or dinner to stimulate appetite and aid digestion.
Bonus Tip:
- Pair your pickle with bajra rotis. It enhances flavor and keeps your body warm from within.
TIL :
These tiny oil rich sesame / til seeds are great sources of protein, vitamins and antioxidants which is incredibly good for your skin, bones and hair.
They contain a considerable amount of calcium required for human body. Also it has zinc, which helps in strengthening bone structure. It also contains pinoresinol, a compound that plays an essential role in maintaining and regulating blood sugar levels.
How to include :
- Add to your diet in the form of til chikkis or ladoos for healthy fats.
- Use roasted til as a garnish on sabjis, salads, or rotis for a nutty crunch.
When to include:
- Best consumed in mid-morning snacks or post-lunch desserts during winter.
Bonus Tip:
- Can add these seeds to your millet rotis for strengthening bones.
You don’t need fancy supplements to stay fit this winter !
Just A SMART CHOICE OF SEASONAL FOODS !
Including these five nutrient-packed superfoods in your daily diet can help you boost immunity, fight infections, and keep your energy levels high even on the coldest days.
START TODAY !!!
Bring these winter superfoods into your kitchen, enjoy their rich flavors, and let them help you stay healthy, active, and radiant all season long!
Here are the few links of recent studies for winter super foods :
Jyoti Rani, et al.pdf https://share.google/ZfsQ28VCbMlJWekxW
Superfoods: Recent Data on their Role in the Prevention of Diseases https://share.google/YyrR0Gufk5luZFfIO
STAY STRONG, STAY NOURISHED THIS WINTER !
By-SABA ZAINAB
PGDDPHN ( Post graduation diploma in DIETETICS and PUBLIC HEALTH NUTRITION).
