Winter is a lazy season as all of us want to be in blanket all the time. While the temperature drops, it is very important to eat foods that have warming effect on the body as the threat of colds and flu increases. These foods will help to deal with the falling temperature, help in digestion as well as enhance blood circulation and immune system. During winter, the desire for comfort foods such as tea, fried foods, coffee, hot soups also increases. Here is provided top 7 winter special superfoods which you can easily add in your daily diet to stay warm throughout the winter.
Warming Superfoods of Winter
1. Sweet potatoes
Root vegetables like sweet potatoes are great foods during winter. They are great source of nutrients such as iron, fiber, magnesium, carbohydrates, potassium, manganese, Vitamin B6, A & C and copper. You can eat them boiled, baked, fried or add them in soups and side dishes. You can also eat potatoes like sweet potatoes as they are also rich in vitamin A, carbohydrates and fiber. Potatoes can be eaten roasted, baked, grilled or make a potato-leek soup.
Handful of peanuts in winter gives deep warmth to the body. Peanuts contain potassium, fat, protein, calcium, carbohydrates and vitamins. They are rich in Coenzyme Q10 and proteins. You can eat them roasted, boiled, salted, or sweetened. You can also add them in salads and desserts. Be sure not to eat peanuts too much as they can be very gaseous.
Millets such as bajra and jowar are among the most digestible grains. They help in calcium absorption and building muscle tissue. Millets are great source of B vitamins, iron, magnesium, potassium, calcium and phosphorus. You make porridge using millets or add them in soups, green salads or to other grains.
Green vegetables like spinach are very helpful in winter as they are full of antioxidants. It is among the top super foods. Spinach is rich in iron which increases the production of heat. It also contains vitamins, minerals and carotenoid which are helpful for the body. You can add spinach in salad, pasta, sandwiches, smoothies, pesto and soup or just stir-fry it with garlic.
5. Oily Fish
Fish are rich in vitamin D, omega 3 fats, zinc and protein. Omega 3 fats prevent mood swings by releasing feel good chemical (serotonin) in the body. Protein increases the body heat while zinc enhances WBC (white blood cells) production. You can consume fish grilled, baked, fried or just add it in the sandwich.
6. Mustard seeds
Mustard seeds are recognized for their excellent healing properties. They contain magnesium, iron, calcium, selenium, manganese and copper in high amount. Mustard seeds are also great source of phyto-nutrients, anti-oxidants and vitamins. They help in digestion, neutralize toxins as well as increase blood circulation & appetite. You can add mustard paste/powder in mayonnaise, sandwiches, salad dressings and hot dogs.
Pomegranates contain high amount of polyphenols (antioxidant). They are rich in calcium and phosphorus. Both of these minerals help in boosting immune system. They also contain vitamin B5, potassium, fiber and vitamin C. You can make juice of pomegranate, add to punches/ recipes or consume whole.
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