Fight the Winter

Winter brings with it some health challenges. But with the right nutrition and enough exercise you can have a fantastic and energetic winter.

Drink at least two litres of water daily. Don’t wait for thirst sensation to make you drink water. Keep your mind and body hydrated is probably one of the most important things we can do for our health because 70 percent of our body is made up of water. It is water which helps our body work at it’s best.

Have a handful of nuts every day. Nuts like almonds, walnuts, peanuts are calorie dense food packed with protein, healthy fats and some essential vitamins and minerals. Most nuts, especially walnuts and almonds are an excellent source of selenium, zinc and omega-3 fatty acids which may help prevent depression, fatigue and be vital for good cardiac and mental health. Don’t have salted nuts and roasting is also not required because roasting affects the oils and decreases the vitamin B and mineral content.

Include Vitamin C rich foods in your daily diets. Some of the vitamin C rich foods are yellow and orange fruits and vegetables and vitamin A-rich foods are carrots, sweet potatoes, yellow and orange bell peppers, gooseberries, oranges, kiwis, sweet limes, berries like cranberries and blue berries, tangerines, mangoes, papayas and apricots. Vitamin C is highly beneficial to the skin as it prevents dryness and is also responsible for an efficient immune system.

Have whole grain cereals. They are much better options than refined ones. Fibre provides bulk to our diet and helps to maintain our metabolic rate. Whole grains such as those found in whole grain bread includes wheat, barley oats, millets like bajra, jowar, corn are rich in vitaminB12 and folic acid. Whole grains are good for maintaining healthy blood sugar.

Increase your protein intake during winters as protein consumption during winters increases thermo genesis that helps us to stay warm. Some of the protein rich foods are eggs, meat, fish, legumes and pulses like kidney beans, chickpeas, pinto beans, soyabeans, brussel sprouts and milk and milk products are excellent source of protein, vitamin C and fibre.