Top 20 Winter Superfoods that Keep you Healthy and Warm

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Keeping warm over the winter months can help prevent colds, flu or more serious health conditions such as heart attacks, strokes, pneumonia and depression. Body requires a greater amount of energy in winters as it consumes energy in heat production to regulate the temperature of the body; therefore it is important to eat following winter superfoods that are healthy and at the same time keep you warm.

Here are some superfoods that could be of great help:

winter superfoods

  • Whole Grains and Complex Carbohydrates: The research study published, in nutrition, in 2011, has proved that foods such as potatoes and lentils require high energy to get digested.  In this process, there is an increased amount of heat generated in the body.  This proves the fact that thermogenesis enhances after ingestion of carbohydrate rich meals.
  • Bananas: As we all very well know that bananas are rich in vitamin B and magnesium, these components aid the thyroid and adrenal gland to regulate the temperature in cold temperature. It has been established that one banana fulfills 10% of magnesium and vitamin B dose.  One can consume banana with cereals and milk.

lean-meats

  • Lean Meats: It has been found that cold hands and feet are because of iron deficiency or anaemia. The reason associated with this is that people are not able to absorb nutrients efficiently or they are eating iron deficient foods. The foods like lean meat, poultry, and beef can help you warm up while remaining low in fat.  Also, more iron is absorbed from meat as compared to plant sources.
  • Pumpkins: The bright orange color of pumpkin is imparted by beta carotenes. Beta carotenes are known to produce vitamin A, it is a powerful antioxidant and protects the body against foreign agents and also maintains healthy skin and eyes.

winter superfoods

  • Avocado: Avocado is rich in magnesium, potassium and monosaturated fats. It helps reducing bad cholesterol and its heart-healthy components allow you to absorb more nutrients from other foods.  Avocado is a food that keeps warm and healthy during winters.
  • Pomegranate: Pomegranates are rich in vitamin C and also contain folate, vitamin K and potassium.  There is some research to suggest that pomegranate may have heart health benefits by improving your cholesterol profile and protecting LDL (bad) cholesterol from oxidation.

carrots

  • Carrots: Carrots are rich in beta-carotenes. Beta carotenes make vitamin A.  Vitamin A is a key component in keeping the healthy immune system and also, reduce the risk and duration of respiratory illness by keeping our lungs healthy.
  • Garlic: It is a natural health supplement. Eating 2 to 4 cloves of garlic a day protects from infections and fights off cold.  If one does not like the odor of garlic then one can take odorless supplement of garlic.

winter superfoods

  • Salmon: Vitamin D is an immune system regulator, also known as sunshine vitamin. Salmon is rich in vitamin D, being one of the few dietary sources of this vitamin.  The recommended intake of vitamin D is 400IU or 10 micrograms per day. This is equal to short amounts (10 to 15minutes) of daily sun exposure or a single 120 gram serve of salmon.
  • Chia Seeds: Chia seeds are rich in omega-3 and omega-6 fatty acids and are said to cut cravings. These fatty acids are important for the warm temperature of the body in cold temperature.

winter superfoods

  • Ginger: Ginger not only helps the body stay warm, but it also helps boost the immune and digestive systems. Ginger can be used in salad dressings, soups such as ginger carrot soup, and baked goods. You can even drink ginger in hot water.
  • Eggs: It is important to eat eggs during winters as the yolk contains 90 percent of the calcium and iron and the white part of the egg is purely protein. Moreover, eggs contain essential amino acids that are required by the body.  Protein is used by the body to produce antibodies to fight infections.  Eggs are packed with important vitamins, zinc and phosphorus.

winter superfoods

  • Almonds: Almonds are a healthy snack to munch on during winters as it is full of antioxidants that boosts the immune system by fighting free radicals. Almonds also contain protein, magnesium, fiber, B vitamins, calcium, potassium, phosphorus, zinc, iron and healthy fats. They can help stop sugar cravings and promote satiety to prevent weight gain.
  • Jaggery: Jaggery is sweet in taste and it is far better than sugar. This can be added to desserts to make it healthy.  Jaggery keeps toasty during chilly winters.

winter superfoods

  • Vegetable Soup: Soups are one of the best foods to keep warm during winter. One can make a delicious soup by adding varieties of vegetables and noodles and also adds to the nutrition value of the dish.
  • Honey: Honey and ginger are a great combination for the treatment of cold and cough during winters. Milk with honey and turmeric is also used to keep warm and toasty and moreover, it prevents from infections during winters.

winter superfoods

  • Root Vegetables: Root vegetables such as turnips, beetroots, etc; grow underground and absorbs all essential mineral from the soil. These minerals restore the daily nutrient requirements of the body and these nutrients help keep the energy stable and warm during cold weather.
  • Yoghurt: Yoghurt is a probiotic food that keeps the gut healthy as it boosts immunity by protecting against the viruses and bacteria that enter the digestive tract.

winter superfoods

  • Cinnamon: Cinnamon is an excellent source of calcium and also iron that is required for good immunity and healthy red blood cell production. Research suggests this spice may also help to lower blood sugar levels.
  • Sweet Potatoes: Sweet potatoes contain rich amount of beta carotenes which are needed for the synthesis of vitamin A. Vitamin A enhances eye health, boosts your immune system and stimulates bone growth. Sweet potatoes even contain about as much potassium (vital for heart health) as a banana.

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