With the onset of winter and the temperature gradually dropping every day, your health conditions also begin to change. This is the time you must be looking for foods that improve your immunity while still being nutritious and tasty. Well, superfoods might just be what you are looking for.
Superfoods are foods that contain a high concentration of nutrients while containing relatively low calories. They are high in minerals, vitamins, and antioxidants (substances that protect cells from damage).
Here is a list of some superfoods that should be a must-have in your winter food list.
1. Ghee: It is a type of clarified butter. Ghee is a superfood packed with health benefiting nutrients and fats. It is also rich in vitamin E, vitamin A, and antioxidants.
Other health benefits of ghee:
Boosts metabolism and helps in weight loss.
Aids digestion and restoration of gut health.
Prevents constipation.
Improves skin, eye, and bone health.
Since ghee comes under the category of saturated fat, consume it in moderation as a part of a balanced diet.
How to Consume Ghee?
Taking one teaspoon of ghee with each meal, with roti/bhakri/khakhra/dosa or with khichdi/dal-rice/sambar-rice, is the best method to consume it.
2. Bajra: It is also known as pearl millet. Bajra is a body warming food and provides strength to your muscles and bones. Hence, it is a winter favourite.
Other health benefits of bajra:
The protein content in bajra is gluten-free, making it a good source of energy for gluten-allergic people.
Provides modest amounts of iron and omega-3 fats. Iron helps in cognitive thinking and memory. Omega-3 helps in lowering blood pressure and maintaining a regular heart rhythm.
High iron content and a good amount of folic acid make it ideal for pregnant and lactating women.
High fibre content makes it a good prebiotic, helps maintain blood sugar levels, reduces cholesterol levels, aids in weight loss, and prevents constipation.
Contains a good amount of calcium and protein which helps in the growth of toddlers and children.
How to Consume Bajra?
Bajra needs to be soaked or roasted before use to get all the nutritional benefits. Bajra roti/khichdi/dosa/ladoo are some of the ways you can include bajra in your diet.
3. Gud: It is also known as jaggery. Since winter is the season of fresh jaggery, it is best consumed throughout these months.
Gud improves immunity, keeps the body warm, aids in the treatment of colds and coughs, and regulates body temperature due to its high concentration of vital vitamins and minerals.
Other health benefits of gud :
It stimulates your bowels and aids the release of digestive enzymes. Hence, it is great if you suffer from constipation and other digestive issues.
It is an excellent source of plant-based iron which is essential for the formation of healthy blood and muscle cells. Thus, it prevents iron deficiency anaemia.
It is a good source of antioxidants. Thus, it prevents cancers and other conditions like dementia (loss of memory).
How to Consume Gud?
Replace white sugar with gud by adding it to porridge or payasam. You can combine it with nuts and seeds to make chikki or gajak and also use it as a stuffing to make gul-poli or puran-poli.
4. Amla: Indian Gooseberry or amla is another winter superfood that has been around for centuries. Ayurveda considers it as one of the most tried and tested fruits, both as food and as a medicine.
With almost 400 mg of vit C/100 gm of amla, it is the richest source of the antioxidant vitamin, far higher than lemon, orange and kiwi.
Amla is the main ingredient of Chyawanprash- the medicinal awaleha used as a rejuvenator and immune-booster in Ayurveda.
Other health benefits of amla:
High fibre and vitamin C content make it a coveted beauty ingredient for good hair, eyes, skin, and nails.
It contains significant amounts of polyphenols (micronutrients packed with antioxidants), alkaloids, and flavonoids (plant-based substances that help regulate cellular activity).
How to Consume Amla?
Cutting the fruit and eating it raw is one of the simplest ways to consume amla. Sprinkle salt on top to balance out the sour taste.
You may also boil amla in water with turmeric powder and salt, then consume it after it cools down.
5. Haldi: Also known as turmeric, this spice needs no introduction. It is known as a therapeutic superfood and has many scientifically proven health benefits.
It has anti-bacterial, anti-fungal and anti-inflammatory properties.
Other health benefits of haldi:
Helps counter the pain and stiffness of joints often experienced during the winter season, especially in elderly people.
Acts as a blood thinner, thus preventing heart attacks.
Aids in removing toxins from your liver and rejuvenates the cells to perform their function efficiently.
Acts as a good skin cleanser and helps reduce facial hair, when used externally.
Using the fresh haldi bulbs available in winter as a salad/pickle will surely give you many more benefits than the dried powder.
How to Consume Haldi?
Use haldi to spice up your salads or consume a tiny amount of haldi mixed with lemon juice and salt at least once a day.
Patronising local foods help boost the local economy which is also the need of the hour, as many small farmers are struggling to make ends meet in the post-COVID scenario.
Include these traditional superfoods in your daily diets and reap rich health benefits from them.
Disclaimer: This article is written by the Practitioner for informational and educational purposes only. The content presented on this page should not be considered as a substitute for medical expertise. Please "DO NOT SELF-MEDICATE" and seek professional help regarding any health conditions or concerns. Practo will not be responsible for any act or omission arising from the interpretation of the content present on this page.