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Winter food for fitness | Healthy eating

With the introduction of a supermarket and modern storage techniques, all raw materials are available all year round. Due to their constant availability, we forget the importance of consuming seasonal foods, which have their own advantages over the consumption of foods that are not intended for the season. Seasonal winter fruits and vegetables taste better, have a lively taste and are nutritionally superior. When the product has matured naturally, the nutrients and antioxidants are retained. If they are picked ahead of time and artificially matured, the nutrients will consume within a few days.

The winter season brings with it frequent episodes of respiratory infections and less immunity. Usually, weight gain due to hunger pangs and craving for foods with decreased physical activity is observed, resulting in a slower metabolism. Look for winter foods that are seasonal, seasonal or fresh, and even contain vitamins, minerals and phytochemicals in their freshest form. The warmth of certain foods, along with nutrient-rich seasonal winter foods, helps fight disease and improve fitness.

Grains and Grains

Opt for Makki ki Roti as a complex carbohydrate provides energy that is sustainable throughout the day, which is very much needed in winter when we feel rather lethargic. Dietary fiber promotes regular intestinal function and retards nutrient uptake, keeping blood sugar levels and cholesterol levels in the blood. Dietary fiber also helps to lose weight by capturing the extra fat and creating a feeling of fullness. Choose Rajgira, which contains both carbohydrates and proteins that require more energy for digestion, generate more heat and improve our metabolism. The health benefits of Rajgira are also attributed to its high calcium content, which plays an important role in improving bone density and reducing the risk of osteoporosis. It also contains magnesium, phosphorus, potassium and selenium, which are needed for general health. Because it is high in iron content among cereals, it increases hemoglobin levels. It contains good amounts of lysine, an essential amino acid that our body can not produce. Lysine helps fight anxiety, improves skin and hair health and is also needed for calcium intake, good intestinal health and lipid metabolism. It has a richer fat content than other grains and most fats are fats that provide much needed warmth. Winter is the perfect time to consume oats and provides instant warmth and satiety. Beta-glucan, a soluble fiber, helps to improve weight control immunity.

Also read: Foods to Eat Before Exercise

Nuts and Oilseeds

Nuts and oilseeds fight the cold weather by providing small energy doses and making them toastic hold. Almonds (Badam) and walnuts (Akhrot) are a good source of phosphorus, magnesium, calcium and potassium. Vitamin E together with flavonoids in bathamnourishes prevents premature skin aging, improves heart health, bone health, eye health and brain health. Vitamin B7 in walnuts keeps skin, fingernails and hair healthy. Sesame seeds (til) and flaxseed (alsi / jawas) provide protein, good fats, iron, fiber, zinc, selenium, magnesium, phosphorus, potassium and calcium. Omega-3 fatty acids found in flaxseed and walnuts can prevent and treat cardiovascular disease, diabetes, arthritis and certain cancers. These essential fatty acids help lower triglyceride levels, control blood pressure, and boost immunity. It is also helpful in overcoming problems related to mood, behavior and attention. Selenium and zinc protect against some viral infections. Add cereals, yoghurt, salads, snacks, soups, baked dishes and various dishes with ½ – 1 teaspoon ground or roasted flaxseeds & sesame seeds and a handful of almonds-walnut mixture.


Ginger helps to keep the body warm due to the presence of antioxidant and anti-inflammatory compounds, namely gingerols. Gingerols are converted to zingerone upon heating, which contributes to the reduction of fat cells and is converted to shogaols upon dehydration. Dried ginger is twice as hot as fresh ginger and has more heat.

Turmeric and black pepper are a remarkable combination to achieve rich health benefits. Together, these spices can increase the excretion of cholesterol from the body, protect the liver from the harmful effects of toxins, relieve joint pain or stiffness and treat diabetes and limit the measures that lead to obesity and cancer.

Use various spices such as Ajwain, cinnamon powder (dalchini), nutmeg powder (Jaiphal) and clove powder (Laung), as these minerals are good sources and aid digestion. These spices contain a strong aroma and contain various antioxidants that increase the metabolism of the body and generate heat. Few pinches of these spices in hot drinks can relieve the nose and increase immunity. One can become more creative and use these aromatic spices in various ways in a variety of dishes.

Fruits and vegetables

These winter fruits and vegetables contain various micronutrients and phytochemicals that help combat inflammation, reduce stress and disease.

Choose sulfur-containing vegetables such as broccoli, cabbage (Patta gobhi), cauliflower (PhoolGobhi), radish (muli), succulents (Shalgam) that support glutathione in the body, a powerful antioxidant and liver detox. Get carrot (Gajar) and spring onion (Hara Pyaz) beta-carotene, which increases the number of infection control cells. Eat beets, rich in folate and flavonoid betalain. All of these antioxidants help to flush out toxins and reduce the fat in the liver. When the liver is cleared of toxins, our body can better keep the blood cholesterol level within the desired range.

To share the benefits of vitamin C and potassium, choose Guava (Peru), Amla, Orange (Santra), Pummelo (Chakotra / Papnus), Custard Apple (Sitaphal), Pomegranate (Anar ), Starfruit (Kamrakh / Amrakh), Strawberries, PhoolGobhi, Patta Gobhi, MuliAmaranth Leaves (Chaulai / Math), Fenugreek Leaves (Methi), Beet Greens (Beet Patta), Mustard Leaves (Sarson ka Saag), Bathua, Radish Leaves (MuliPatta ), Hara Pyaz, Gajar, Beets, Muli, Peas (Matar), Lettuce, Field Beans (Val Papdi / Semi ki Phalli), Water Chestnut (Singhara) and Broccoli. Vitamin C, a potent antioxidant, allows the body to synthesize white blood cells that fight off infections. It reduces the duration and severity of colds and helps in the treatment of respiratory infections. It forms collagen in bones and muscles, is a wound healer and keeps teeth and gums healthy. If you have high blood sugar levels, it is best to limit the fruits to between 200 and 250 grams per day.

Read also: Harmful effects of pesticides in fruits and vegetables

Potassium, folate and magnesium are the main nutrients to keep blood pressure under control. Choose MuliPatta to get enough selenium with Chaulai / Math and Beet Patta, which contains both magnesium and selenium in good amounts. Most leafy vegetables, Matar and Val Papdi / Semki Phalli are rich in biotin (vitamin B7) and folate. Lack of folate is associated with common disease, poor immune function, chronic low energy levels, poor digestion, pale skin and irritability. Choline present in Matar is critical to the health of the liver and brain. Get enough calcium from all the dark green leafy vegetables to prevent immobile and creaky joints and improve bone health.

Vitamin K, known as blood clotting. Vitamin is found in all leafy vegetables and also has a positive effect on bone health. Low levels of this vitamin are associated with a high incidence of fractures. Leafy vegetables also contain a compound, namely thylakoids, which increases satiety, reduces hunger and craving for savory food. Studies have shown that consuming thylacid-rich foods releases satiety hormones in the blood and acts as an appetite suppressant. It also slows down fat digestion, increases appetite levels and reduces cravings for sweet snacks, salty snacks and sweet and fat snacks, which is common in winter. The regular inclusion of leafy vegetables during this season can also help to overcome weight problems.

Submissions from Swati Bhushan, Chief Nutritionist Hiranandani HospitalVashiA Fortis Network Hospital

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