Drink lots of water in winter

 

W inter is the best season for nutrition enriched fresh fruits and vegetables which are highly essential for our body.

 

Why winter food is important?

During winters, due to limited exposure to Sunlight most people suffer from –

• Vitamin D and Calcium deficiency- which is associated with weakening of bones etc.
• Dehydration- People generally doesn’t drink sufficient water in winters which causes dehydration in the body as a result of which cracked heels, dry skin and chapped lips are seen.

To fight these difficulties proper diet is highly essential in winters.

Foods and its benefits to be eaten during winters-

• Cauliflower leaf- Our body requires 30mg of Iron daily where as 100 gms of Cauliflower leaf provides 40 mg of iron which is more than the daily Iron need by a human body and helps heel dryness and cracking of skin.
• Spinach- rich source of Iron , folic acid, calcium
• Citrus fruits- Iron is highly necessary by the body in winter and Vitamin C (ample present in Citrus fruits) plays a vital role to absorb Iron into the cells in the body. E.g- sweet lime(mosambi), Orange etc
• Dates, raisins- increases haemoglobin in the body, good Iron source
• Nuts- We needs nuts in our diet to provide moisture to our skin. It should be taken within 4-5 pm every day. E.g- Ground nuts, Soaked Almonds (without skin) 4-6 numbers etc.
• Orange and yellow colour vegetables like raw Carrots- which has Beta carotene and vitamin A-  for good eyesight and skin
• Sweet Potato- high in fiber and antioxidants which promotes good gut and brain.
• Beetroot- rich in Vitamin B9, Iron which helps in cell growth and their functions.
• Apple- helps in healthy teeth, heart, beats constipation, good for weight loss etc.
• Flax seeds- It has omega3 fats, fiber etc.
• Roasted finger millet (Mandia) powder- It should be consumed with 1 cup of milk, jaggery(gud) and 2 spoons of roasted finger millet powder.
• Small fish- rich in proteins, Vitamin A etc.
• Leafy vegetables(Saag)- for calcium
• Sesame seeds – rich source of protein, 100 gm sesame seeds has 300 -400 mg calcium, folic acid, iron, zinc (helps in recovery from mouth sores).
• lukewarm water or herbal tea(kadha) to relax respiratory distress

Along with the above food list, 20 minutes exposure in morning sunlight everyday is highly recommendable

 

 Sushree Tapaswini Das, Dietician