HEALTHY WINTER DIET: | Health & Nutrition



The best foods to eat to stay well this winter

As the season’s change so may some of our health and safety concerns. The winter season is the season of holiday celebrations as well as the season of flu and cold. Throughout the winter, it is important that we continue to stay active, eat healthy, and take care of our families and ourselves. In order to do that, we need to make sure we get all the nutrition our body needs to fight off colds and flu. The onset of winters can prove to be a health hazard if we are not following a nutritious diet, and a balanced lifestyle.

Here are some tips on what to eat to stay healthy this chilly season.

Make a date with porridge

Start your day with a healthy slow-release breakfast, which will keep you full of energy until lunch. Warming oats are a great way to start your morning, try topping with nuts or seeds and some seasonal winter fruit like apples, pears cranberries or dates.

Choose fruit and veggies rich in vitamin C

Add foods like sweet potatoes, tomatoes, red peppers and citrus fruits to your meals as they contain vitamin C, which plays an important role in the immune system and energy levels, especially important if you regularly exercise.

Look for sources of zinc, like spinach

During the winter months, we can come into contact with viruses that can cause colds or flu. So, it’s important that our immune system functions normally and zinc contributes to this. Foods such as oysters, spinach and legumes are good sources of zinc.

Up your intake of fish, eggs and cheese

Fish such as salmon and cod, as well as milk, eggs and cheese, are a great source of vitamin B12. Vitamin B12 contributes to the normal functioning of the immune system and also contributes to a reduction in tiredness and fatigue.

Eat more iron-rich foods – or take a supplement

Red meats, lentils and green leafy vegetables are good sources of iron, which supports a healthy immune system. If you’re not getting all your iron requirements from food sources alone consider taking a natural iron food supplement.

Turn to organic honey to boost immunity

Organic honey is nature’s nectar that not just tickles your taste buds but also contains several vitamins, minerals and antioxidants to boost immunity levels to deal with winter allergies.

Add a few drops of Apple Cider Vinegar for body detoxing and blood purifying

Apple Cider Vinegar is a wonder liquid which works both for beauty and health. It has properties which can ease your sinus issues during the cold season, give lustre to your limp dry hair which falls under the stress of winter pollution and also can enliven your skin if taken with water in the morning.

Organic coconut oil to fight dry skin

Another common issue we all face is the dry, flaky skin caused by cold breeze and dehydration in winter months. The best all round elixir is organic virgin coconut oil. When applied externally, coconut oil keeps the skin moisturised, prevents dry scaly skin and strengthens the connective tissue under the skin. With its anti-microbial properties, skin stays healthy and nourished. Stay hydrated in winter months to make sure your skin stays healthy.

Organic ghee to keep your body warm

Including organic ghee in your diet is one of the best ways to keep your body warm and it helps additionally in dealing with winter dryness of the skin.

Include oil-rich foods in your daily diet

Nuts (especially walnuts and blanched almonds); ground flaxseeds; sunflower, pumpkin seeds; olive oil; ghee in small amounts; and green leafy vegetables (they contain omega 3’s and help purify the skin and liver).

Drink plenty of water

It’s also important to hydrate yourself by drinking plenty of water throughout the day. In summer, the hot weather reminds us that we are thirsty. It’s easy to neglect hydration when the weather becomes cooler because we think our body doesn’t need any more water. Skin problems, like eczema, also become more common in the winter because of the change in temperature, blustery weather and indoor heating can dry out our skin. Keeping your body well hydrated will help to keep your skin healthy, flush out toxins and ward off winter bugs.


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