Winter foods to keep you warm

Some people suffer from Seasonal Affective Disorder (SAD),which lends a moodiness,causing one to stray from their health goals

Winters can be hard on health with most people staying indoors. With days getting shorter,outdoor exercise becomes difficult and people engage in more passive activities like watching television and reading.

Some people suffer from Seasonal Affective Disorder (SAD),which lends a moodiness,causing one to stray from their health goals. Studies have suggested that there is an increase in aches and pains during the winter,along with an increase in functional impairment associated with seasonal depression. An increase in appetite is also reported,with the festive season leading to temptation to indulge.

Nature has its own way of keeping the body warm. The heat can be generated from within the body as well as from food that raises the bodys temperature to help it cope. The body needs to burn more calories to keep warm and hence there is a need to eat more.

However,certain foods have a more warming effect than others. Known as diet induced thermognesis,this effect is due to energy released during digestion and assimilation.

* Whole grains and pulses: The traditional Indian whole grain cereals besides wheat and rice include bajra,oats,maize or corn. Millets can be used to make hot porridge. Whole pulses and legumes like beans,soyabean and lentils can be used in soups and stews.

Herbs,spices and condiments: Winter is an excellent time to incorporate ginger,garlic,cinnamon,turmeric and cloves into ones daily diet. In addition to their warming effect,they contain phytonutrients,anti-microbial and anti-inflammatory properties that help fight infections and disease. Garlic has special decongestant,antibiotic and antifungal properties to fight coughs,colds and sinusitis. Ginger increases peripheral circulation (circulation of blood to the extremities).

Nuts and oilseeds: Almonds,walnuts,peanuts,black and white sesame seeds and flax seeds are nutrition-packed for cold days. They are rich in heart-healthy fats,fiber,magnesium and vitamin E.

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Honey and jaggery: Natural substitutes for sugar and have warming effects.

Dark green leafy vegetables: Mustard greens and amaranth greens (bathua) are good sources of iron and folate and help maintain good haemoglobin levels.

Vitamin C: Carrots,pumpkin,turnips,cabbage,tomatoes,oranges,guava,lime and amla help fight infections like the common cold and flu.

Lean meats,fish,and poultry: These high protein foods are associated with increased heat production and higher thermogenesis.

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Fluids: Hot soup,masala tea,green tea,kahwa and hot water with condiments help keep the body hydrated and maintain body temperature. Tea and coffee also produce warmth but should be consumed in moderation.

Alcohol can be helpful in keeping warm. Alcohol dilates the blood vessels near the bodys surface,giving a feeling of warmth. But as the bodys heat escapes,alcohol cools the inner body. However,it must be remembered that alcohol raises blood pressure and can cause hypoglycemia,so heart patients and diabetics must consume it only in consultation with their physician.