How to Take Care of Your Nutrition in Winters

Ms. Preety Tyagi, lead health coach, nutritionist, and 
founder of MY22BMI

Health isn't just concealed in a bottle of magic pills or powders. In our kitchen, there are plenty of natural foods available that are equally nutritious and tasty. Some of the micronutrients are high in fibre, while others are rich in protein and antioxidants. When talking about changing seasons, the diet may also play a significant role in keeping us safe.

Therefore, here are some foods that will help you remain safe and keep cold and cough at bay. It is thought that all-natural and zero-processed foods will help you keep your gut clean and safe, giving you a body free of disease. 

Here is a list of nutritious foods that you can easily bring into your kitchen to stay healthy and prevent diseases and integrate into your everyday diet.

Spinach

Spinach tops things up when we talk about nutritious foods. In addition to being rich in fibre, this winter superfood also contains micronutrients such as beta carotene, vitamin K, manganese, folate, iron, copper, calcium, potassium and vitamin C. Both of them have a profound effect on the metabolic processes of the body, the immunological system, and weight maintenance.

Apples

Apples are rich in antioxidants, vitamin C and fibre, making them one of the healthiest foods. Literally, an apple a day will keep the doctor away by boosting your immunological condition.

Garlic

On the higher side of a balanced food list, the name of garlic will still be. Garlic has many health advantages. It is a superfood in terms of nutrition. Name any micronutrient, and you'll undoubtedly find it in your garlic. The antioxidant "Allicin" present in garlic not only decreases inflammation but also helps to avoid conditions such as heart disease and cancer.

Turmeric

Another nutritious food that is potent for reducing inflammation is turmeric. 'Curcumin' is the name of the antioxidant that has been shown to alleviate problems such as cancer, heart disease, Alzheimer's disease, arthritis, and depression that we find in turmeric.

Avocado

Avocado, the super nutritious fruit most commonly consumed in the keto diet, is filled with healthier fats. This fruit's low sugar content makes it unique. In a salad or other simple diet items, bread spread, or as a dip, soft-textured fruit can be used.

Eggs

An egg is a balanced and super safe food that contains a perfect proportion of all the essential amino acids, vitamins and minerals. Recent research has shown that the cholesterol present in egg yolk is not responsible for improving blood cholesterol. Therefore, eating whole eggs, too, is absolutely healthy.

Carrot

In addition to being tasty and crunchy, carrot, the main ingredient in salads and many dishes, is also filled with beta carotene, the vitamin A precursor. The fibre content of carrots is also very high, making them one of the healthiest foods.

Broccoli

Both raw or cooked, broccoli tastes fantastic. It is an excellent source of fibre, vitamin K and vitamin C and, as opposed to other vegetables, contains a fair amount of protein.

Indian Gooseberry

Of all fruits and vegetables, Indian gooseberry or amla contains the highest amount of vitamin C in healthy food. It acts as an excellent detoxifying agent, too. Amla helps improve immunity.

Milk

Not only is milk rich in protein, but it is an excellent source of calcium as well. For our bone health, calcium is required. Two glasses of milk per day ensure that the calcium in our diet is adequately supplied.

Curd

As with milk, curd is a good source of calcium, too. Compared with milk, curd is easily digestible. The presence of probiotics in curd increases our capacity for digestion. Curd is low in calories, and there are many health advantages of lactic acid found in curd. In the list of most nutritious foods, therefore, curd has secured its position.

Banana

Banana is an ideal balanced pre-workout food as it helps during the workout to provide fuel to the body. It is also rich in potassium, so it helps to control the contraction of muscles. It also helps relieve constipation.

Nuts

It is possible to refer to nuts as the immunity shots of nature. They are rich in various micronutrients that all have a profound impact on our body's metabolic and immunological function. I'm going to suggest replacing garbage with these nutritious foods and munching on nuts such as almonds, walnuts, pistachio, macadamia, cashew, etc. during the day to curb little hunger.

Flaxseeds

This super-healthy food is highly high in omega-3 fatty acids, making it one of the healthiest foods for the heart. The powder of Dry Roasted Flaxseeds is neutral in taste, so it is possible to add dal, soup, salad, and buttermilk.

Coconut Oil

Coconut oil is high in healthy saturated fat, and it functions differently in the human body compared to other fats. Studies have shown that coconut oil has fat-burning properties, so raising the amount of HDL in the blood is also beneficial. For skin health, coconut oil is also helpful.

Dates

Dates are a fast energy powerhouse. These small natural candies are highly iron-rich, and this is what makes them special foods. I would recommend you eat dates to curb the fluctuation of sweet cravings and sugar levels. Dates can also be consumed as a food for pre-workout.

Quinoa

You can eat this gluten-free, high-protein and high-fibre grain at any time of the day to fulfil your daily nutrient requirements. All of the quinoa porridge, pulao, salad, etc. are incredibly tasty and nutritious. 

This shifting season, integrate these balanced foods into your everyday diet and keep illnesses at bay.