Role of different food items!!!

Eat healthy for a good life!!!

Spices

Use spices such as ginger, lemon, cumin, ajwain, turmeric, asafoetida and honey in your food is advisable. These food ingredients help improve digestion. So you don’t suffer from acidity or nausea due to overeating in winters. They help in increasing body temperature.

Cow Milk

Consuming butter milk with cumin powder while eating or after meals is beneficial. It is better to reduce the intake of non-vegetarian and oily foods in winters. Milk, clarified butter, mawa, rabri, kheer, cream and sweets are foods that provide energy.
Moderate consumption of fat, especially 2 tsps of ghee from cow’s milk daily, helps produce enough heat in the body and is good for skin and joints.
 

Grains

Wheat, millet, maize, gram, moongblack gram and masoor are especially beneficial.
High-energy-dense wholegrains, especially bajra and makai (corn); energy and protein-dense whole legumes, nuts and oilseeds help increase the body temperature.
During winter, one likes to eat gajar halwa and dishes prepared with sesame seeds and jaggery.
 

Seasonal fruits and vegetables 

It is best to consume seasonal fruits and vegetables, as they are loaded with nutrients. For example, orange, sweet lime and amla that are available in winters are rich in Vitamin C, which helps build immunity. Juices of amla, carrot and tomato are highly beneficial. Amla products like murabba, amla juice and chawanprash are beneficial in winters.
Leafy vegetables like methi, palak and sarson that are rich in Vitamin A and Vitamin C are good antioxidants.
Root vegetables such as carrots, white radish, onion and garlic are preferable, as they are warm in nature.You should also consume carrot, radish, tomato and cucumber in form of salads.
The body needs more calories to keep warm during the winter season. This can be provided by consuming starchy roots like potato and yam.
Other food items like groundnut, date, papaya, banana, apple, pomegranate and cheeku are also beneficial. It is good to eat dates boiled in milk for two hours after evening meals.
 

Soups

Soups are an excellent and easy way to incorporate all the dietary elements of the winter diet; and soups cooked in a slow-cooker are ideal. Baking or roasting vegetables and meats will give you the added benefit of warming your home and filling it with an aroma that will nourish your spirit.
The following diet is advisable in winters:
·         A cup of herbal tea infused with ginger, tulsi, lemon grass, cardamom, pepper & honey
·         A warm cup of cow’s milk with haldi at bedtime
·         A bowl of lentil soup
·         Make sure that you drink enough water (8-10 glasses of water daily) even if not thirsty 

It is important to incorporate sesame seeds and groundnuts in your food during winters, as they are rich in proteins and help overcome the cold. Many Indian dishes use groundnuts as the main ingredient. Sesame seeds can be used to make til laddus.
 

Cooking

It is best to bake, broil, roast and slow-cook foods in winter season.

Oil

Mustard oil is great for winter season as it is rich in vitamins and antioxidants.
Being high in calories, it is good for the season and it is recommended in cholesterol reduction programs.
Flaxseed oil, very rich in omega-3 is recommended for seasoning of salads.
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