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A runny nose, constant sneezing, layered clothing and heaters —this is simply how many of us might be coping with the winter season. After all, chilly weather has the potential to wreak havoc on our immunity and energy levels.
When winter comes, we have to prepare our bodies to cope up with the odds of the changing season. So, if you are feeling deficient in energy during this time and getting infected frequently, all you need are some foods that can give you a dose of energy, and those that empower your body to fight infection.
So what are the best foods to eat for energy this winter? Well, we have Nabanita Saha, Chief Clinical Dietician, Manipal Hospital Old Airport Road, Bengaluru, to reveal winter foods that are powerhouse of energy and can help maintain good health.
It provides the necessary heat to our body to keep us warm during winter. They also act as energy boosters whenever we feel lethargic and need instant energy. They are a great source of calcium, phosphorus, potassium, magnesium, zinc, and iron.
A handful of nuts and a spoon of mixed oily seeds are the healthiest snack options to have. Nut and nut butter are energy boosters as they are packed in calories along with healthy fats. Nuts can simply supply energy and booster mood.
Eggs are packed with essential amino acids and protein. They help you to stay alert when you add them in your breakfast. Eggs contain all the nutrients that the body needs to produce energy. The vitamin A, vitamin B12 and selenium in eggs are the key nutrients that keep our immune system healthy.
Every trainer and coach will ask you to eat bananas to boost your energy levels before a workout because bananas are a good source of carbohydrates and so will improve your energy levels. Bananas are also rich in vitamin B6 and are known for their prebiotic nature which will boost gut health and hence build our immunity.
Steel cut oats are especially healthier for us. They are packed with carbohydrates, proteins, and soluble fiber which gives us energy and an awesome option to kickstart our day. Its soluble fibre ensures a steady release of energy until we are ready for our next meal.
The age-old saying that an apple a day keeps the doctor away and it’s true as apples are rich in vitamins, antioxidants, dietary fiber and many other nutrients like quercetin, catechin, phloridzin and chlorogenic acid. Due to its antioxidant properties, an apple keeps the free radicals under control and prevents many other diseases when taken on a regular basis.
Beetroots are rich in zinc and other trace minerals such as potassium, magnesium, manganese, and folate. These nutrients are vital for maintaining healthy cells in our bodies and helps strengthen the immune system. It is a great option for boosting energy.
Black rice is the latest superfood. It gets its signature black-purple color from the pigment anthocyanin, which has antioxidant properties. Apart from being a good source of carbohydrates it also contains several antioxidants like lutein and zeaxanthin which improve eye health by protecting our retina from potentially damaging free radicals. They are also easy to cook, are gluten-free and a healthier option for even those who are gluten sensitive.
Citrus fruits like orange, lemon, lime, kiwi, grapefruit, and gooseberries are packed with vitamin C. They are also known for their super antioxidant properties and help improve the immune system alongside keeping us energetic as well.
Do include these foods to increase stamina in your diet to power through the day.