Aachoo….and that’s generally how our winter season starts. Dreaded as the cold and cough season, we are always looking for home remedies to increase immunity.
So here we are to dispel a few myths. Winter is actually good for you. It’s the season when nature is ready to nurture you. Thus your entire focus should be on nurturing your mind and body by eating the right foods and getting more rest to meet the body’s increased requirements.
Winter is when your digestive system is at its strongest hence people feel hungrier and eat better. There is a rise in hunger levels to meet the increased energy demands. Human body’s thermostat is working all the more to beat outside cold and conserve body’s energy to produce heat in body.The mistake we make here is that we eat more junk and heavy hard to digest foods hence weakening our immunity instead of building it up.
Poor digestion is synonymous with weak immunity, hence building up good food habits is a must for our growing generation.
In simple words you need to include more nutrient dense foods(Ghee,nuts,seeds,root vegetables) to keep you warm and immunity-boosting foods (Citrus fruits,green leafy veggies,herbs and spices) to fight infections.
Some power foods you must include:
Nuts: Nuts are one of the best foods that keep you warm during winter. Cashew nuts, almonds, peanuts,pistachos, hazelnuts and walnuts, eat one or eat them all, you are sure to stay toasty in winter.
Root vegetables: Root vegetables like carrot,radish,beet,potatoes,sweet potatoes,turnips help to meet the increased energy demands along with being super rich source of Vit. A. They are your best bet to protect your skin and build your first line protection against the cold and air-borne bacteria.
Ginger: Grandma’s favourite and used commonly to flavour teas in India, ginger prevents those nasty viruses from attaching themselves to your respiratory tracts cells. Try preparing a concoction of ginger with herbs of your choice for a warming healthy beverage.
Garlic: A superfood thanks to its antibacterial and antiviral properties, this pungent bulb encourages white blood cell production making sure your system is ready to ward off bacteria.
Herbs and Spices: Herbs such as holy basil(tulsi),mint(pudina) contain components that help to boost our immune system.Besides these, some spices also have anti-microbial properties that protect us from colds and infections. They also act to increase digestive enzymes and cellular metabolic function, and ensure complete assimilation of nutrients.Spices like black pepper (kalimirch), carom seeds (ajwain), asafoetida (heeng) and cinnamon (dalcheeni), turmeric(haldi),black cardamon(badi elaichi) are effective home remedies against colds and coughs. For best results, boil them in water and then drink that water. They are also useful in regulating the digestive system.
Green Leafy Vegetables: Winter season brings us a variety of greens. Apart from spinach and methi( fenugreek) dont forget to pick your local greens such as mustard(sarson),suva(Dill),bathua(pigweed)etc .They are all storehouses of betacarotene and vit C both potential antioxidants to fight disease and build immunity.
Citrus fruits:Most people turn to vitamin C after they’ve caught a cold. That’s because it helps build up your immune system. Vitamin C is thought to increase the production of white blood cells. These are key to fighting infections. Citrus fruits include orange, lemon,musambi(sweet lime), amla(indian gooseberry) etc. Amla is richest source of vitamin C. Can be included in form of chutney,pickles,jam etc.
Seeds:Sesame seeds,flaxseeds,fenugreek seeds,pumpkin seeds all are nutrient dense and provide natural warmth to body apart from being rich in essential fats, fibre and mutivitamins.
Desi ghee/Clarified Butter: Yes Desi Ghee is not your enemy. It contains healthy and essential fats that cut the bad fat in your body to stay in shape. It is also a storehouse of Vit A, helps in absorption of vit D. Having 3 teaspoons every day can help you achieve its many benefits like good skin, lean body and warmth during cold winter mornings.
(Pics Courtesy:google)
Foods that are hard to digest should be avoided if you want to increase your immunity. Commercially processed foods, as well as canned, frozen, and packaged foods are old and difficult to digest, so they weaken immunity. Also leftovers, foods grown with chemicals and laced with preservatives tax the digestive system and clog circulation, creating a sluggish, compromised immune system.
Lifestyle also impacts immunity. Staying up late, working at night, eating at irregular times, exposing the body to stress and fatigue, and sleeping during the day can all affect the digestion and body rhythms — In winter, when the days are shorter and the nights are longer, it’s natural for the body to crave more rest. Try going to bed a little earlier, and you will wake up with more vitality and freshness.
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Uma Narula is an award winning practising Nutritionist since 10 years.If you have any queries you can email on uma@nutriguide.co.in or call on +91 99676 35556/+32 468 29 79 49.