Winter has already knocked on our door, and we’ve begun dusting off our jackets that had been packed in the attic all summer. We are all terrified of what winter will bring as the icy winds begin to blow through our neighborhoods.
Before you go for the tissues, take a look at this handy list of the top 15 things you can do this winter to help improve your immune system. Armed with them, you’ll no longer be the ice victim, but the snow queen! (or King) Don’t worry, they’re all organic!
The following are some crucial items that should be included in your winter diet.
1. Begin the day with porridge or oats.
The ideal winter breakfast is creamy porridge with natural yogurt, stewed fruit, and nuts. Add cinnamon to make your brain feel full, causing you to eat less during the day. It’s also high in fiber, zinc, iron (which boosts energy), potassium, and antioxidants. More than just a quick breakfast option, oatmeal also offers nutrients that are crucial in the cold. Warm spices like cinnamon, cardamom, and nutmeg may transform oatmeal without adding extra calories, fat, sugar, or salt. And oatmeal is rich in soluble fiber and zinc, both of which are necessary for healthy immunological function (associated with heart health). Instant oatmeal is more cost-effective, but it’s also more convenient. Choose traditional oats if you want to eat well on a tight budget.
2. Increase your fish and egg intake.
Salmon is a fantastic source of healthy fats and protein. Additionally, vitamin D, which increases the body’s capacity to absorb calcium for healthy bones and teeth, is abundant in this food. Fish can provide you with more energy and mental clarity, among other advantages.
Omega-3 fatty acids are found in fish, which can lower bad cholesterol and increase circulation. Additionally, it’s a great source of vitamin D, which is crucial for your body. Despite the possibility that the meals mentioned previously are not your cup of tea, you almost certainly enjoy eggs, cheese, or salmon. These meals contain vitamin B12, which supports the immune system’s regular operation. Additionally, these meals lessen sleepiness and exhaustion. The fact that you can eat them at any time of day makes it even better.
3. Consume more nuts and seeds.
Omega-3s are necessary fats that improve heart health and shield the body from inflammation, which is connected to many chronic diseases. Walnuts, sunflower seeds, flaxseeds, pumpkin seeds, chia seeds, and hemp hearts are all high in these fats. They also contain a lot of magnesium, which is necessary for a strong immune system.
Magnesium, a necessary mineral that many of us lack, is found in pumpkin seeds, which are a rich source of it. They are also loaded with protein! Nuts and seeds are excellent sources of fiber, zinc, iron, vitamin e, calcium, and magnesium, all of which are good for your heart.
4. Pulses’ protein
Some of the greatest plant-based protein sources are dried beans, peas, and lentils. They taste fantastic in curries and soups and are a rich source of fiber, antioxidants, vitamins, and minerals.
5. Salads and wholesome treats
Eating a variety of fruits and vegetables will help keep your blood sugar constant, reduce inflammation, increase energy, and protect your body from disease. Every day at lunch, eat a large salad with breadsticks or rice crackers for added fiber. For protein, include seeds, nuts, beans, and cheese.
6. Select vitamin C-rich fruits and vegetables.
Vitamin C reduces inflammation, boosts the immune system, and shields your cells from oxidative stress. Kiwis, bell peppers, broccoli, tomatoes, strawberries, oranges, lemons, and papaya are some of the finest sources. These cruciferous veggies may be your best line of protection against winter illnesses, along with getting the flu vaccination and washing your hands frequently. Both broccoli and cauliflower are rich in vitamin C, which is linked to improved immune performance. If fresh versions are unavailable, don’t worry; frozen broccoli and cauliflower are just as healthy.
7. Seek out zinc-rich foods like spinach.
Many different foods contain zinc, but spinach is a particularly rich source. It is ideal for males attempting to get pregnant because it can increase testosterone levels and sperm health.
Fiber, zinc, and vitamins C and A are abundant in spinach. This superfood vegetable can strengthen immunity, lower inflammation, enhance eye health, and prevent cancer!
Almonds, sesame seeds, pumpkin seeds, oysters, beefsteak, and chicken breast are additional excellent sources.
8. Use herbal remedies
It’s time to curl up with some comforting soups and hearty foods as soon as winter arrives. Consider including fiery herbs like turmeric, garlic, and chili peppers in your meals. They are all anti-inflammatory, which can help prevent the spread of colds and the flu.
9. Stews and soups
Winter is the ideal season for traditional comfort dishes like stews with herbs and chicken noodle soup. Tryptophan, a substance found in chicken soup, improves mood and promotes relaxation. Add a few handfuls of spinach for added nutrition. As long as the cream, salt, and beef are avoided, soup is the ideal wintertime dish. Look for soup recipes with a base of water, chicken broth, or vegetable broth with lots of vegetables. Your soup will have additional fiber and fat-free protein if you add canned, dry, or lentils. Because they slow down digestion and regulate blood sugar, protein and fiber help you feel fuller for longer while also improving your mood. For an additional serving of grains, serve your soup with a side of 100% whole-grain crackers.
Conclusion
Nature is cyclical for a purpose. There is a reason why particular foods are available and fresh during a given season. Seasonal food is stocked with the nutrients that are most important throughout that season.
For the cold days, eating the best that nature has to give means nourishing your meals and body with the nutrients it needs. This is what it means to consume nutritious winter foods.
Since these meals will strengthen your immune system and give you the energy to go through the season, they will essentially make your winter seem shorter. Winter need not be gloomy anymore.
Call dietitian Rupanshi Taneja for a consultation if you want to learn more.