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Friday, December 04, 2020

From building immunity to improving digestion: Count on these 10 winter superfoods

A nutritionist lays bare winter-friendly foods that can help up your immunity, keep your joints lubricated, keep away stomach-related problems and deal with skin issues

By: Lifestyle Desk | New Delhi | Updated: November 10, 2020 11:07:17 am
winter foods, what to have for winter, rujuta diwekar tips for winter foods, how to build immunity in winter, winter superfoods, benefits of green vegetables, ghee benefits, glowing skin in winter, indianexpress.com, indianexpress,Make sure you have these foods in your diet. (Source: Getty Images/Thinkstock)

You are what you eat holds true when it comes to your immunity and health. The changing season also calls for including nutritious foods that enable the body to adapt well to the changes that the weather brings along. As we are prepping for the winter season ahead, it is necessary that one includes foods that warm up the body to ensure we stay away from seasonal illnesses. So if you are wondering about foods that you can include in your diet, here’s some help from celebrity nutritionist Rujuta Diwekar.

According to Diwekar, if work from home is giving you tight joints, gastric issues, skin breakouts among other things, you need to be able to tackle them more with the onset of the winter season.

Here’s how you can do that.

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1. Bajra – as bhakri, laddoo, Khichdi, bhajani thalipeeth, etc. Rich in B vitamins, promotes muscle gain, boosts hair growth. 2. Goond – as laddoo or goond paani, roasted in ghee and sprinkled with sugar. Great for bones, improves sex drive, good digestive aid. 3. Green vegetables – Palak, methi, sarson, pudina and especially green lasun – anti-inflammatory, reduces burning in hands & feet. 4. Kand – root veggies of all kinds – as tikkis, sabzis, speicality dishes like undhiyo, roasted and eaten with seasoning of salt & chilli powder. Prebiotic, aids weight loss, improves digestion & assimilation of nutrients. 5. Seasonal fruits – Sitaphal, Peru, Apple, Khurmani. Enjoy them ripe, eat fresh & whole after washing. Good mid meal. Rich in micronutrients and fibre, helps with hydration of skin. 6. Til – as chiki, laddoo, chutney, seasoning. Rich in essential fatty acids, Vit E. Good for bones, skin, hair. 7. Peanuts – Have them boiled or roasted, turn them into a chutney, use them for seasoning salads & sabzis. Amongst world’s healthiest foods, rich in Vit B, amino acids, polyphenols. Good for heart. 8. Ghee – Cook in ghee, add ghee to dals, rice, bhakri, bhatis, rotis. Helps with assimililation of Vit D, taste enhancer. 9. White butter – Dollop on bhakri or bhajani thalipeeth, added to saags & dals in winters. Helps with joint lubrication, skin hydration, bone health, critical for #wfh induced load on neck & spine, reduces gas. 10. Kulith – Made into a paratha, soup, dal etc. Prevents kidney stones, beats bloating, good source of protein, fibre & micro-nutrients.

A post shared by Rujuta Diwekar (@rujuta.diwekar) on

Bajra

Benefits

It is rich in B vitamins, promotes muscle gain, boosts hair growth.

How to have?

Can be had as bhakri, laddoo, khichdi, bhajani thalipeeth

Gond

Benefits

Great for bones, improves sex drive, good digestive aid.

How to have?

Can be had as a laddoo or gond paani, roasted in ghee and sprinkled with sugar.

Green vegetables

green leafy vegetables It’s important to add green leafy vegetables to your diet. (Source: getty images)

Benefits

It is anti-inflammatory and reduces burning in hands and feet.

How to have?

Palak, methi, mint and especially green garlic.

Kand or root veggies of all kinds

Benefits

Prebiotic, aids weight loss, improves digestion & assimilation of nutrients.

How to have?

As tikkis, sabzis, speciality dishes like undhiyo, roasted and eaten with a seasoning of salt and chilli powder.

Seasonal fruits

Benefits

Rich in micronutrients and fibre, helps with hydration of the skin.

How to have?

Sitaphal, peru, apple, khurmani. Enjoy them ripe, eat fresh and whole after washing. Good mid-meal.

Til or sesame seeds

Benefits

Rich in essential fatty acids, vitamin E. Good for bones, skin, hair.

How to have?

Can be had as chiki, laddoo, chutney, seasoning.

Peanuts

Benefits

Amongst world’s healthiest foods, rich in vitamin B, amino acids, polyphenols. Good for heart.

How to have?

Have them boiled or roasted, turn them into a chutney, use them for seasoning salads and sabzis.

ALSO READ | Raveena Tandon shares bathing tips for winter to prevent dry skin; watch video

Ghee

Benefits

Helps with assimililation of vitamin D and is a taste enhancer.

How to have?

Cook in ghee, add ghee to dals, rice, bhakri, bhatis, rotis.

White butter

Benefits

It helps with joint lubrication, skin hydration, bone health, critical for #wfh induced load on neck and spine, reduces gas.

How to have?

Dollop on bhakri or bhajani thalipeeth, added to saags and dals in winters.

Kulith

Benefits

Prevents kidney stones, beats bloating, good source of protein, fibre and micro-nutrients.

How to have?

Made into a paratha, soup, dal etc.

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