Winterise your diet with these 5 superfoods to boost immunity and stay healthy

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January 9, 2021

KEY STORY

New Delhi: Winter is here – a crucial time to ensure that you stay on top of your health. This can be achieved by making good food choices and other healthier lifestyle changes.
The truth is, there isn’t a single food that holds the key to disease prevention or good health, but sticking to a healthy, balanced diet will help strengthen your immune system to better protect you – or speed up recovery should you fall ill.

Winterise your diet with these 5 superfoods to boost immunity and stay healthy

Fortunately, winter brings with it a whole array of superfoods that are also delicious and can satisfy your palate.
So, here’s a list of winter superfoods that you must include in your diet to improve immunity, lose weight and stay healthy. The good news is, they are all in-season during the winter and pack an immense nutritional punch.

Superfoods to eat during winters for a healthier, fitter you
1. Carrots: An excellent source of vitamins, minerals, and fibre, having carrots regularly can help strengthen your immunity, lower your risk of cancer among several other benefits. Carrots are particularly rich in beta-carotene, an antioxidant your body converts to vitamin A, which helps keep your eyes healthy as well as plays a vital role in health. They are also good for your heart and a great addition to a healthy diet for people with diabetes.
2. Beets: Beets are high in nutrients but low in calories and fat. The vitamins, minerals and antioxidants in the root vegetable can benefit your health immensely – such as boosting your immune function, keeping blood pressure in check, improving digestive health, reducing the risk of cancer and other chronic diseases. Beets may also help you lose weight as they have high water and low-calorie content.
3. Winter squash: Winter squash – acorn or butternut – is a superfood that’s also a delicious and colourful addition to your meals. Winter squashes are amongst the healthiest foods you can eat during the cooler months. They are loaded with fibre, protein, magnesium, potassium, vitamins B6 and C, etc. They are also rich in carotenoids – beta carotene (a precursor to vitamin A), lutein, zeaxanthin. What’s more, they can enhance or form the basis of a range of savory and sweet dishes. So, take your pick to help manage diabetes, lower your risk of cancer, decrease blood pressure and cholesterol. Adding them to your diet will also support your immune system, improve digestion, keep your skin and hair healthy.
4. Kale: A nutrition superstar due to the high amounts of vitamins, minerals and antioxidants, kale is one of the most versatile winter superfoods. The vegetable is very low in calories but loaded with potent antioxidants such as quercetin and kaempferol, which have many beneficial effects on health. Kale is an excellent source of vitamin K, an important nutrient critical for blood clotting. It is also high in vitamin C, which helps strengthen the immune system. The potassium in kale can help reduce blood pressure and lower the risk of heart disease.
5. Broccoli and cauliflower: Cruciferous vegetables like broccoli and cauliflower are packed full of fibre, vitamins, minerals and beneficial antioxidants. In fact, adding them to your diet may help you protect against winter illnesses. Both the veggies are high in vitamin C, which is linked with enhanced immune function. They are also an excellent source of dietary fibre, a vital nutrient that plays a major role in blood sugar control, digestive and heart health.
Stay healthy and fit with your winter superfoods – they’re rich in nutrients and phytochemicals, which will nourish your body and may help prevent disease.