Although there are quite fewer foods that are available in the season of winter in comparison to summer, winter boasts some of the most surprising health superstars. Here are some of the healthiest winter foods that you should eat throughout the winters.
Probably a lot of you might have tasted pomegranates in the form of juice. And from the heart-health perspective, it’s a good thing. Pomegranate juice is rich in antioxidants more than any other fruit juices. A daily dose of one cup can help in keeping the free radicals from oxidizing bad LDL cholesterol, according to the preliminary study in American Journal of Clinical Nutrition. Oxidized LDL cause plaque buildup in the arteries. Another study also showed that drinking pomegranate juice can help in improving the blood flow to the heart in the individuals with “myocardial ischemia”, a serious condition in which the heart’s oxygen supply is reduced because of the blocked arteries.
2. Dark Leafy Greens
Dark leafy greens, like chard and collards, kale, thrives in the chilling winter when the rest of the produce section looks bare. In fact, the frost can take away the bitterness of kale. These greenies are particularly rich in vitamin A, C and K. Collards, escarole and mustard greens are also excellent sources of folate, an essential nutrient for women of childbearing age.
Citrus fruits, such as limes, lemons, oranges, and grapefruit, are the some of the juiciest fruits of wintertime and even add sunshine to the dreary winter. Citrus fruits are the rich source of vitamin C—one medium size orange can deliver more than 100 percent of your daily dose.Karen Ansel, M.S., R.D., writes in the EatingWell Magazine, that citrus fruits are rich sources of flavonoids. The predominant flavonoid “hesperidin” in these fruits is credited for boosting “good” HDL cholesterol and lowering the “bad” LDL cholesterol as well as triglycerides.
Potatoes often get a bad reputation for being a white starch, thrown in the same category as white rice and white bread. However, unlike those other starches, which have been stripped of healthful nutrients, potatoes are a complete food that consists of several beneficial nutrients. They are one of the excellent source of two immunity boosters “vitamins C and B6” that delivering 25% and 29% of your daily needs in each medium-sized potato, respectively. They are also rich in folate, which is especially important for ladies of childbearing age, and they deliver fiber as well(4 grams in a medium potato; women need 25 grams daily while men need 38 grams). If you can find purple potatoes, you will get an added health benefit—they are rich in anthocyanins— antioxidants that are linked to a host of health goodness, from lowering heart disease and cancer risk to quelling inflammation.
5. Winter Squash
There are many varieties of winter squash, including acorn, butternut, delicata and spaghetti squash—and they all are excellent choices in the winter. One cup of cooked winter squash has little calories (about 80) however it is high in both vitamin A (214$% of the recommended daily value) and vitamin C (33 %), as well as being a good source of vitamins K and B6, potassium and folate.
And last but not the least…
6.Drink lots and lots of water
Yes, you heard right…. We all know that staying hydrated during the warm summer months is so important but for many of us, our water intake during winters declines. Also, there are less visible signs to ensure you need to drink water and you are less likely to feel thirsty in a cold weather than you would do during hot summer days. But, it’s even more important to drink lots of water during the winter season than it’s in summer. Water intake during winters inessential as it helps in staying healthy and hydrated over the winter months. Not just this, it also helps in the following things as well.
- Fight Winter Dehydration–Remember, that just because you are not thirsty doesn’t mean that your body is hydrated.
- Improve Your Skin–Dull and dry skin is another winter problem caused by the combination of dry air and lack of hydration. So keep your skin glowing by drinking lots of water at regular intervals, despite the fact you’re not feeling thirsty.
- Be More Energetic–Regular intake of water keeps you alert and energetic throughout the day.
- Fight Winter Weight Gain– Being well hydrated helps our digestive systems to function and process the food in a better way, which is important during the months when we tend to overeat. Make sure you drink plenty of water to help your body in digesting food.
- Protect Your Immune System– Keeping well hydrated during winter helps in creating the barriers used for protection of your body from colds and flu. To ensure you stay fighting fit during winters then, make sure you keep drinking water as much as possible and fight back against the viruses.