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Best 7 nutritious foods to Keep You Healthy in Winter

For those who are always fond of good food, winter is not less than a boon. People also wait for this season, especially for different types of vegetables and food items available in it. In this season, the plate of your food looks colorful and we also feel more hunger as the temperature decreases.

Research has found that due to low temperature in winter we feel more hungry than other seasons.

Our body temperature decreases and our body starts feeling nutritionally deficient, and when we take food, the body not only gets heat from it, but we also feel good.

1.Carrot

This is a wonderful meal with a bright orange color. It takes 3-4 months to produce or we can say that it takes around 120 days for a carrot to mature, and China is one of the major carrot producing countries.
Raw carrots contain only 3% β-carotene, which can be increased to 39% by using various cooking methods such as cooking in oil, making pickles, boiling, steaming, etc. .

carrot good food in winter
  • Raw carrots contain 88% water, 2.8% fiber, 0.9% protein, 0.2% fat, it also contains sugars like fructose, glucose, and sucrose.
  • β-Carotene is responsible for its bright orange color.
  • Carrots are an excellent source of vitamins K, C, and B6.
  • Carrots contain antioxidants that prevent cancer, especially lung cancer and colorectal cancer.
  • It is rich in Vitamin A which is considered very good for vision.
  • The presence of phytochemicals and antioxidants in carrots helps in controlling diabetes.
  • Carrots contain vitamin C which is very good for your immune system and reduces the risk of any disease.

It is one of the favorite foods of all of us, especially in winter we like to drink and like soup. Because it keeps us warm and everyone likes to have hot sizzles in winter. We have many types of vegetables during the winter season and you can consume them as soup and in this way it is also very good to eat them.

2.Tomato Soup

It is one of the most popular types of soup and is mostly liked by people all over the world.

Tomato soup contains vitamins E, A, C, K and antioxidants, which keeps us healthy and enhances our immunity.

3.Mixed Vegetable Soup

You can add carrots, beets, ginger, garlic and many other vegetables especially seasonal vegetables to your soup.
Seasonal vegetables help you to avoid the changes in the weather and at the same time keep your immunity good.

vegetable soup

The mixture of different vegetables makes the soup very healthy and provides all kinds of vitamins and minerals in a single bowl. Soup is one of the healthiest food. This is great for children because usually, children do not eat food and by giving them soup you can cover all the necessary nutrients at a time.

4.Nuts

Just like you wear woolen clothes and use room heater in winter, your body also needs some special nutritious food in this season to cope with the cold. And some of them are nuts which we also call dried fruits.

nuts

Cashew Nuts

  • Cashew contains unsaturated fatty acids called linolenic acid and prevents stroke.
  • It is beneficial for excess stress and any type of inflammation and also reduces the risk of heart diseases.
  • Cashew has protein, unsaturated fatty acids, vitamins, antioxidants, and anti-carcinogenic properties.
  • It is good for your eyes, skin, heart, hair etc.

5.Spinach Soup

  • Spinach is rich in iron and vitamins A, C, K, etc.
  • It prevents many diseases like blood pressure, eye disease, it is also very good for your hair and skin.
  • Raw spinach contains up to 91% water, which is very beneficial during winter as we usually consume very little water during this season. It is helpful in maintaining water and skin moisture in your body.
spinach soup

6.Different Colorful Veggies

Colors play a very important role in our lives, whether they are clothes or food, often we like bright colors very much. Vegetables of different colors have different types of nutrients. Therefore, always asked to add natural color to your food, you can make your food colorful with different types of vegetables and fruits.

Red Veggies and Fruits

Red vegetables help prevent cancer, heart diseases, improve skin quality, diabetes, etc. These contain phytochemicals and allelic acid, which have various health benefits. Some prominent examples of red foods are red chillies, tomatoes, strawberries, apples, red onions, beets, pomegranates, etc.

colorful veggies

White and brown vegetables

White or brown colored vegetables and fruits have a good amount of sulforaphane, allicin and quercetin, which prevents cancer. Some examples of white and brown foods are potato, garlic, onion, mushroom, cauliflower, radish etc.

Orange and Yellow Veggies

Orange and yellow vegetables and fruits have a good immunity, promote heart health and etc. They are a rich source of vitamin C and β-carotene, which is further converted into vitamin A. Some examples of this are orange, lemon, papaya, carrot, pineapple, etc.

Green vegetables

Green vegetables are helpful in detoxing the body and are good for blood and bone. They have very rich amounts of lutein, isoflavones, vitamin K and isothiocyanates. It also contains folate and green leafy vegetables have properties that improve your mood swings. Some examples of green vegetable are broccoli, spinach, kale, peas, avocado, kiwi, etc.

green vegies

Purple Fruits and Veggies

Purple fruits and vegetables contain resveratrol, phytonutrients, and anthocyanin. Has anti-aging properties, which help you look younger. It is also helpful in preventing fatal diseases like cancer. Red cabbage contains abundant antioxidants. Some examples of violet colored foods are red cabbage, blackberries, black grapes, brinjals, plums, etc.

7.Fiber, Fruits and green leafy vegetables

Citrus fruits like lemons, oranges, grapes are the best examples.
Nowadays they can be found in all seasons but in winter they are more juicy, sweet, fragrant and shiny.
They are rich in Vitamin C, which is very beneficial for the health of your skin and hair.
Citrus fruits are also a good source of fiber.
Such fruits are very helpful in cold and keep your heart healthy and also reduce the risk of kidney stones.

Cabbage, broccoli, mustard greens, spinach, green garlic and onions are some of the most common green leafy vegetables.
Green vegetables are an excellent source of antioxidants and contain folate, fiber and various other nutrients such as vitamins C, K, A, etc.
You can consume your vegetables in many ways such as by boiling, making soup, baking in steam, and frying.

green vegetables

This is a type of food that must be eaten daily, as it contains indigestible fiber, which is necessary for your stomach.
It improves digestion and helps in maintaining weight.
It absorbs sugar from our blood and maintains blood sugar levels in our body.
The presence of beta-gluten in barley helps to control cholesterol and blood pressure levels, which relieves many other diseases.
Some other fibers are nuts, seeds, lentils, fruits and vegetables.

Some tips for staying healthy in winter

Try to eat foods rich in vitamin C, because in this season our skin becomes dry and sour foods are good for skin and hair.
Spend your carbs, because we eat a lot in this season and it is necessary to maintain your weight and stay fit, you should always do some exercise to reduce the fat present in your body.

Drink lots of water, it will keep you hydrated and it will keep your skin healthy.

Include omega 3 fatty acids in your diet in winter, as it reduces depression, which can usually be seen in winter. Fish, seed foods and nuts contain abundant amounts of omega 3 fatty acids.

Eat herbal drinks like green tea, lemon tea, ginger and basil tea as these will detoxify your body and are also very good for health.
Sit in the sun, because vitamin D is very important for our body and it is not found in any food, because our body makes it from cholesterol. When ultraviolet rays touch our body, the presence of cholesterol in the skin cells produces vitamin D. So always try to spend some time in the sun.
The conclusion

Good food is not only one that tastes good but it is also beautiful to look at and its fragrance is also good. Winters are especially good for those who want to gain weight. Therefore, everyone should enjoy the weather with good food and some healthy tips and facts given above.

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