Fuel yourself with a healthy diet in winter
Noushin Mouli Waresi
It’s important to develop our immune system for bracing ourselves against the winter. The winter season and the typical events that occur throughout the winter create significant challenges to the immune system. When the immune system challenges become excessive, it manifests in the form of some sort of illness. It may range from a mild flu or cold to even serious conditions like cancer or cardiac and respiratory problems.
Consultant Nutritionist S N Shampa from Samorita Hospital suggests intaking more protein and fat enriched foods as they keep the body warm.
* To keep the skin smooth, radiant and wrinkle-free, antioxidants are inevitable. Olive oil, green tea, soy, almond milk, walnuts provide the skin its necessary nutrients. Besides, carrots, apples, oranges, papaya, beef, sardines, steak etc can make the skin glowy and eliminate roughness.
* It's important to keep hydrated in the dry season. It is required to drink at least 6-8 glasses of water per day to avoid dehydration, constipation and to provide water for physiological activities.
* To fight against the cold and to enhance immunity, there is no alternative to vitamins; especially vitamin-C. So the vitamin-C enriched fruits and green vegetables such as lemon, orange, guava, pineapple, olive, spinach, cucumber etc are required to consume.
* Diabetic patients must concentrate on consuming green leafy vegetables such as cabbage, spinach, hyacinth etc and sour fruits and must avoid taking sweet and sugar-enriched foods.
* Cardiac patients should avoid fatty foods and foods containing high cholesterol such as red meat, duck meat, prawn, butter, liver, oyster, egg yolk etc.
* Kidney patients should abstain from taking lentil, beans, peas and other leguminous vegetables.
* Those who have high blood pressure must refrain from taking excessive salty foods.
* The children should consume nutritious foods especially warm milk, seasonal vegetables, eggs, fishes etc.
* Pregnant and lactating mothers should intake more calorie-enriched foods.
* Diabetic patients should take limited amount of carrots, turnips, radishes, potatoes etc.
* People diagnosed with osteoporosis should increase their calcium and Vitamin D intake. They should consume skimmed milk, soya products etc.
* The women must intake iron and calcium enriched foods. For example: arum leaf, bindweed, dairy products etc.
* Those who have imbalance in the amount of uric acid in blood should consume chicken, fish, skimmed milk, yoghurt, pumpkin, bottle-gourd, bitter-gourd, ribbed-gourd, sponge-gourd, snake-gourd, stem of vegetables, bindweed, arum, pear, green coconut, papaya etc. They have to refrain from taking mushrooms, cauliflower, peas, fish, dates, berries, egg yolks, nuts, oats etc.
Moreover, warm and fresh food must be taken. Stale food should be avoided. In a word, hot beverages, protein and fatty foods are to be taken more to heat up our bodies.
To enjoy a healthful, illness-free, high-energy winter, think about forward planning your food choices so they become part of your lifestyle. Don't let "lifestyle" dictate convenient, less healthy food choices.