During winter, consuming nutrient-rich foods, antioxidants, and immune-boosting ingredients will keep you warm throughout the cold season.
Oatmeal porridge is a perfect food as the weather gets colder. This porridge is made from grains, making it rich in fiber and plant-based proteins. Eating just a bowl of oatmeal can provide you with enough energy for an extended period.
When discussing the ingredients of oatmeal porridge, one cannot overlook starch. Nutritional studies indicate that just 3g of starch in oatmeal per day can help reduce bad cholesterol levels by 5-10%.
To enhance the nutritional value of oatmeal porridge, nutritionists recommend incorporating healthy fat sources like almond butter and chia seeds – foods rich in minerals and protein but free from cholesterol.
A cup of hot cocoa is sufficient to keep the body warm on a chilly winter day. Simply mix sugar, marshmallows, 2 dark chocolate bars with almond milk and stir well.
Furthermore, incorporating dark chocolate into daily meals can greatly enhance health. Flavonoids found in cocoa serve as antioxidants, reducing harm from free radicals – precursors to heart disease and cancer. The presence of flavonoids in cocoa also minimizes the impact of free radicals on blood cells.
Eating Brussels sprouts effectively helps the body combat the cold of winter. Key components in Brussels sprouts include fiber and phytonutrients, with vitamin C content at 74.8mg. Although they may not completely treat a runny nose, vitamin C can quickly alleviate cold symptoms.
The unique bitter taste of Brussels sprouts not only provides a distinct flavor but also warms the body when it’s cold. It’s recommended to prepare Brussels sprouts with olive oil for a sweet, refreshing dish.
For those deficient in vitamin A, an essential nutrient for vision, dishes made from pumpkin should be included in the diet. Adult women need 0.7mg per day.
Thus, when preparing soup, about one-third to half a mashed pumpkin is enough. For those wanting to reduce calorie intake, pumpkin is an excellent choice due to its antioxidant properties from beta-carotene – a common compound in brightly colored foods with high cancer-fighting capabilities.
Chili pepper, a spice used in soups and stews, contains a compound called capsaicin that enhances the flavor of your dish, making it spicier and richer, while boosting metabolism and reducing fat accumulation.
The spicy heat from chili peppers warms the body. In high-fat dishes, capsaicin can reduce body weight by up to 8%. According to researchers in South Korea, the seeds in chili peppers contain protein, which helps maintain muscle firmness.
One way to enjoy avocados in the cold season is by roasting them. After roasting, cut them into small pieces and eat with various fruits and vegetables. The monounsaturated fats in avocados help lower bad cholesterol levels while providing nutrients for cell nourishment.
According to the American Heart Association: Avocados also create a feeling of fullness, sustaining energy for the body. A study published in the journal Nutrition indicates that eating one-fifth of an avocado can increase satiety levels by up to 23% over approximately 5 hours.
Walnuts are a fruit that can be enjoyed year-round, especially in the fall during harvest season. It’s wonderful to roast walnuts on a cookie sheet in a 350°F oven for about 5 minutes. Spray with cooking oil and add some spices like pepper to enhance the aroma of the dish.
Apples are a deliciously sweet fruit in the fall. They are used to enhance digestion due to their high soluble and insoluble fiber content. Scientific studies have shown that a medium-sized, unpeeled apple contains 4.4 grams of fiber.
To enhance the antioxidants when consuming apples, we should sprinkle a little cinnamon on the apple slices. Experts further explain that the water content in an apple accounts for about 86%. It can be said that apples are also a type of food that helps the body retain water effectively.
Similar to pumpkins, sweet potatoes are particularly rich in vitamin A. Just one medium baked sweet potato can provide numerous nutritional benefits for the body. Furthermore, sweet potatoes also contain vitamin C, potassium, calcium, and low iron levels.
Baked sweet potatoes have very low calorie content. It is advisable to avoid vegetable butters and fats from butter sprinkled on the sweet potato slices. It is certain that consuming sweet potatoes is very effective in cancer prevention.
Not only containing vitamin C and calcium, most types of wax gourd also contain potassium. Scientific studies have shown that potassium-rich meals can reduce the risk of stroke by up to 21% and limit cardiovascular diseases. The composition of wax gourds also includes vitamin A and fiber. We can cook wax gourds and add salt, garlic, pepper, or even dill or fresh turmeric. One more thing you should know is to separate the seeds of the wax gourd and roast them, similar to pumpkin seeds.
In reality, people who drink ginger tea in the morning report not feeling hungry. Lastly, ginger tea also has pain-relieving effects after intense workouts. The warming properties of ginger help keep the body warm. Due to this characteristic, ginger also promotes metabolism and enhances blood circulation.
Black pepper has anti-inflammatory properties and can treat some common winter ailments such as respiratory inflammation, colds, coughs, and even arthritis. In cold weather meals, just adding a little black pepper to your dishes can help prevent illnesses.
Dates are one of the delicious dried fruits, rich in nutrients and especially beneficial during windy season days. If you feel cold, just eating a few dates will warm your body immediately.
Leafy greens such as kale, mint, spinach, etc., also significantly help warm up the body. They are not only good for health when consumed in winter but are beneficial all year round. Besides helping to chase away the cold, these leafy greens also boost your immune system.
In winter, consuming a bowl of hot soup or tomato soup is very beneficial for your body during cold weather. Tomatoes are rich in vitamin C and lycopene, which can enhance the immune system from within and help the body avoid common winter illnesses such as colds
Garlic is highly valued for its uses and biological benefits, providing warmth to the body. Its antiseptic properties enhance the immune system, helping to prevent colds, flu, and coughs. Garlic contains a compound called allicin, which is effective in treating colds. It also has sulfur glucosides, a volatile oil mixture of nearly pure allyl sulfide and two antibacterial active compounds: alixin and garlixin. Alixin inhibits both gram-positive and gram-negative bacteria (intestinal bacteria) and fights pathogenic fungi. Garlic products, including garlic paste, garlic wine, garlic extract, and garlic medicine for steaming, can be used to boost immunity, especially during the Covid-19 pandemic. Garlic can be consumed raw or used as a seasoning in various dishes.
Mustard: Mustard is another spicy condiment known for its warming effects on the body during winter. Both white and brown mustard contain a key pungent compound called allyl isothiocyanate, which can healthily raise your body temperature.
Palm Sugar: Palm sugar is a high-calorie food that is recommended for consumption during winter to stimulate heat production. This is an excellent food for keeping the body warm, yet many people often overlook it. Palm sugar can be added to sweet dishes and caffeinated beverages to help maintain body warmth.
Colorful Foods: The colors of vegetables and fruits indicate the presence of various antioxidants. Red and yellow vegetables contain carotenoids, green ones contain chlorophyll, blue and red varieties contain anthocyanins, while white ones contain anthoxanthins. Winter demands more nutrients, so adding color to your plate is essential. Besides antioxidants, vegetables also provide carbohydrates to meet additional energy needs, and green vegetables supply beta-carotene, which converts to vitamin A in our bodies, supporting tissue function.
Curry: Cooking curry with plant-based ingredients and spices that lower cholesterol can also help you increase fiber in your diet. According to Dr. Sunni Patel from Dish Dash Deets, soluble fiber and plant protein can reduce bad cholesterol. “Regularly include legumes like lentils and peas in your diet. Half a cup to a cup of cooked beans in a meal can be a good target,” he suggests.
Grilled Fatty Fish: Grilled salmon or mackerel is a suggestion for a delicious dinner. These fish are rich in omega-3 fatty acids, which have been shown to reduce triglycerides and lower the risk of heart disease. “Fatty fish can reduce the risk of plaque buildup in arteries, contributing to improved blood cholesterol levels,” Dr. Patel remarks. The National Health Service (NHS) recommends eating at least two portions of fish each week, including one portion of fatty fish.
