#HDrAbdulRazaq
What are the best foods to eat during winter?
Colds, flus and vitamin D deficiencies – winter can be a tricky time of year for our health and, often, it can feel like we’re constantly up against a barrage of viral infections and bugs. That’s why it’s more important than ever to make sure that our diet is giving us plenty of lovely nutrients to help support our immune system. ‘Winter warmers – foods to support your mood and weight.
1. Oily fish
Oily fish such as sardines and tuna have long been prized for their high content of anti-inflammatory, omega-3 fatty acids. Omega-3 has garnered a promising reputation when it comes to supporting your cognitive function, but studies have also found that fatty fish like salmon could potentially lower your blood pressure too due to their levels of potassium.
Another added perk of fatty fish is that they are counted as a good dietary source of vitamin D.
2. Sweet potatoes
Potatoes are definitely top of mind during the winter season – we love to mash them, roast them or boil them and serve alongside a traditionally cooked dinner. However, while there’s nothing inherently wrong with potatoes, it is nice to switch things up once in a while and sweet potatoes are definitely a healthy alternative.
3. Almonds and walnuts
The vitamin E found in nuts like pistachios, almonds and walnuts is needed by the immune system to fight off invading bacteria, so nuts are great for helping to prevent colds. Try adding nuts to salads, homemade breads, oatmeal or simply enjoy a handful as a snack. The healthy fats in nuts help the body absorb vitamin E.
4.Dates
The lower fat content present in dates helps you to keep your weight in check. They are a power-house of nutrients and a must-have for people who go to the gym. Regular intake of dates help your body to stay warm.
5. Broccoli and cauliflower
Aside from getting the flu shot and washing your hands regularly, these cruciferous vegetables may be your top defense against winter sickness. Broccoli and cauliflower are both high in vitamin C, which is associated with enhanced immune function.
6.Soup
Soup is winter’s perfect food — as long as you hold the cream, salt and beef. Look for soup recipes that call for chicken broth, vegetable broth or water as the base and include a lot of vegetables. Pair your soup with a side of 100% whole-grain crackers for a dose of grains.
7. Oats
Oats, in addition to being chockfull of dietary fibre, also contain plenty of energy-boosting B vitamins and magnesium. They can help to balance your blood glucose levels, support your friendly bacteria in your gut and even help manage your cholesterol levels! Oats can also keep you feeling fuller for longer, curbing any junk food cravings, plus they contain tryptophan, an amino acid that your body can convert into serotonin, a feel-good neurotransmitter.
8. Root vegetables
Local produce can be hard to find when cold weather inhibits crop growth. But root vegetables like beets, carrots and turnips can withstand the cold, so local farmers can provide fresh produce — and you can reap the benefits. Roast carrots for a boost of beta-carotene, or boil turnips for vitamins.
9. Cinnamon
Cinnamon is a sweet, delicious spice that’s often widely used during the winter season to add flavour to hot drinks and pastries. The good news is that this spice, in addition to being extremely tasty, is also brimming with health benefits. Cinnamon contains a plethora of antioxidants and has natural anti-inflammatory properties but, what makes it so useful, is that it’s often linked to lowering our blood glucose levels.
10. Orange
it’s got plenty of that classic vitamin C, as orange juice is an excellent source of it. An 8-ounce glass supplies 124 milligrams, which is 165 percent of the suggested daily intake of vitamin C for females and about 140 percent for men. Vitamin C is also a powerful antioxidant that protects cells, particularly white blood cells (WBC). WBC are on the front line defending the body, and the vitamin C they pack shields WBC as they battle with cold viruses and other germs.
There’s no doubt that vitamin C plays a crucial role in maintaining a strong immune system.
11. Eggs
The incredible egg is one of the few food sources of vitamin D, which most of us don’t get enough of in the dark winter months. A vitamin D deficiency can leave you with a weakened immune system. When you’re recovering from a cold or flu and don’t have much energy, eggs are probably about the easiest and fastest food to whip together. Make sure to keep the yolks in–that’s where the vitamin D is. Two eggs have 160 IU of vitamin D. Eggs also contain zinc, a mineral that helps keep your immune system kicking.
12. Garlic
A pungent smelling herb, garlic is found in an extremely wide variety of dishes and is famous for warding off colds and flu.
