Lucknow: With winter season comes cold and cough. To keep them and other bacteria/virus borne-illnesses at bay it is very important that our daily diet is full of immunity-boosting food items that work as the protective shield. We all know that foods have the power to protect us from extreme weather conditions and can also prevent skin, hair and other body issues. To put needed nutrition on your plate, we, the team of PardaPhash, is giving a list of top winter foods that are good for immunity, joint, and bone health, skin, hair, and much more. Take a look at the nutrient-rich foods, how to eat them, and their benefits:
Bajra refers to the edible seeds of pearl millet plants. They grow in various shades of white, yellow, gray, brown, and bluish-purple and are typically cooked as a cereal grain or sometimes finely ground and used as a flour.
Primarily grown in Africa and India, this millet is high in beneficial plant chemicals like antioxidants, polyphenols, and phytochemicals, all of which are known for contributing to optimal human health in many ways.
Benefits: Rich in vitamin B, bajra promotes muscle growth and hair regeneration.
How to add to your diet: Bhakri, laddoo, khichdi, bhajani, thalipeeth etc
As per Ayurveda, gond is known to boost stamina and health. This magic food helps in keeping one keep away from falling sick due to cold and cough. It also is known to treat low Vitamin D levels in the body, thus, reducing back pain as well as other joint pains.
Benefits: Goond is good for bones, sex drive and digestive aid.
How to add to your diet: Laddoos, gond paani, roasted in ghee and sprinkled with sugar.
Everyone knows green veggies are a must in any healthy diet. All of us have been listening to this phrase “eat your greens” since our childhood.
Benefits: Full of antioxidants, fibre, vitamins, green veggies are anti-inflammatory in nature and reduce burning in hands and feet.
How to add to your diet: Sabzi, saag, raitas and add them to dals and chutneys.
Indian Purple Yam known as ‘Kand’ or ‘Kandh’ in Hindi is a root vegetable that’s popularly known as Indian cheese. This tuber belongs to the large family of Yams and is often confused with sweet potato or Shakarkand which are distantly related to the Potato family.
Benefits: Prebiotic and aid in weight loss. Helps in improving digestion and have loads of nutrients.
How to add to your diet: Tikkis, sabzis, specially dishes like undhiyo. Kand and root vegetables can roasted and eaten with seasoning of salt and chilli powder.
We are often recommended to enjoy seasonal delights in the form of seasonal fruits and vegetables to gain maximum benefits of nutritional values. Fruits like Peru, Sitaphal, Khumani, and Apple not only taste like heaven, they are also packed with micronutrients.
Benefits: Have micronutrients and fibre. Provides hydration to the skin.
How to add to your diet: Enjoy them ripe, eat fresh and whole after washing. Seasonal fruits are a good mid-meal option.
Prized in Ayurveda for its ability to generate heat and energy in the body, these tiny little, flat oval seeds are also loaded with nutrition that makes it a must-have in your winter diet.
Benefits: Essential fatty acids and Vit E. Sesame seeds are good for bones, skin and hair.
How to add to your diet: Use Chikki, laddoo, chutney and seasoning.
Peanuts, one of most favourite legumes (yes! they aren’t actually a true nut but a legume) of health enthusiasts, packs a high amount of protein. They are an especially good source of healthful fats, protein, fiber and support heart health, maintain a healthy weight and manage blood sugar levels.
Benefits: Amongst world’s healthiest foods, rich in Vitamin B, amino acids, polyphenols they are also good for heart.
How to add to your diet: Have them boiled, roasted, turn them into a chutney, use them for seasoning, in salads and sabzis.
Misunderstood for long, Ghee, actually is good for lowering bad cholesterol and increasing good cholesterol. This magic fat helps in transportation and easy absorption of nutrients and medicinal compounds in the body. For a healthy person, around 5 ml of ghee will not do any harm.
Benefits: Essential fatty acids, makes it easy to score vitamin D, A, E etc, good taste enhancer.
How to add to your diet: Cook in ghee, add ghee to dals, rice, bhakri, bhatis and rotis.
Butter remains amongst the most misunderstood fats. There are so many misconceptions related to white butter or makkhan. But this ancient and traditional food is a must on your plate. Just like ghee, white butter also retains the potency of the fat-soluble vitamins A, D, K and E, therefore making it a powerful anti-oxidant.
Benefits: Beneficial in joint lubrication, skin hydration, bone health, critical for work from home induced load on neck and spine and reduces gas.
How to add to your diet: A dollop of white butter on bhakri or bhajani, thalipeeth, added to saags or dal in winter.
Kulith or Horse gram is one of the most underrated Indian food. This staple food can be helpful in dealing with conditions like cold and flu. Also, Kulith has folic acid and phenolic acid, which are antioxidants and can be helpful in losing weight. It also helps to treat kidney stones, ulcers, constipation, piles, menstrual irregularities, boosting sperm counts and treatment of diarrhea.
Benefits: Prevents kidney stones, beats bloating, good source of protein, fibre and micro-nutrients.
How to add to your diet: As parathas, soup, dal etc.
