Rujuta Diwekar recommends her top 10 winter superfoodsUpdated on: 29 January 2022, 20:02 pm IST
Winter brings with it an innate sense of lethargy. On top of it, we become more susceptible to sneezing, runny nose, dry skin, chills and flu. During this time, when the temperature drops, your body’s energy levels drop, lowering your metabolic rate and causing changes in your dietary choices. But some winter superfoods can come to your rescue!
These can contribute to your immunity. Not only this, they are the perfect antidote to all the flu infections and winter-related ailments such as joint ache or dry skin.
All these winter superfoods are packed with a nutritional punch, which can keep you charged throughout the day.
While the season brings an abundance of healthy and fresh fruits and vegetables, celebrity nutritionist and fitness expert Rujuta Diwekar put out a list of her top 10 winter superfoods, on Instagram. She says these foods are good for immunity, joints and bone health, good skin and hair, and much more.
Rujuta Diwekar recommends these top 10 winter superfoods:
In Indian households, bajra khichdi or a spicy pearl millet porridge is winter comfort food. According to Diwekar, bajra is rich in vitamin B, potassium, magnesium, and fibre which may help to promote muscle growth, and hair generation.
You can have it as bhakri, ladoo, khichdi, bhajani, and thalipeeth.
Gond is considered very beneficial for pregnant ladies and even for weight loss. It is a winter staple that we’ve all munched during this time in our childhood. It is good for bones, aid digestion, is great for skin, and improve sex drive.
You can have it as gond ke ladoo, gond paani, roasted in ghee and sprinkled with sugar.
3. Green veggies
Winter is the perfect time to nosh on the goodness of green. Green veggies such as palak, methi, pudina, sarson, and green garlic are a powerhouse of nutrients. They contain antioxidants, fibre, vitamins, and anti-inflammatory properties which help to reduce burning in the hands and feet, suggests Diwekar.
You can add these veggies in the form of sabzis, saag, raitas, added to dals, and turned into chutneys.
4. Kand and root veggies
Kand, also known as Indian purple yam, is a healthy and delicious superfoods. It is packed with micronutrients and macronutrients that are essential for good health. Moreover, include other root vegetables also because they have potent prebiotic properties and they can help in weight loss, improve digestion and assimilation of nutrients.
Have them as tikkis, sabzis, specialty dishes like undhiyo, roasted and eaten with seasoning of salt and chilli powder.
5. Seasonal fruits
Seasonal superfoods such as Peru, sitaphal, khurmani, and apple are high in micronutrients, fibre, and other nutrients which all are perfect and essential to keep your health on track. In addition, they are super healthy for your skin as well. Enjoy them ripe, eat fresh and whole after washing.
6. Til (sesame seed)
Sesame seeds are also known as til are packed with several essential nutrients such as fatty acids, vitamin E, calcium, copper, antioxidants, protein, and dietary fibre which makes them good for your bones, skin, and hair. You can have them in the form of chikki, ladoo, chutney, and seasoning.
Moongfali or peanuts go hand in hand in the winter season in India. Peanuts are amongst the world’s healthiest foods because they are rich in vitamin B, healthy fat, amino acids, and polyphenols, making them good for your heart health. Have them boiled, roasted, turn them into a chutney, use them for seasoning salads and sabzis.
The winter season is harsh, and cold which can give you infections. To fight seasonal ailments, add ghee to your daily diet. They are loaded with essential fatty acids, making it easy to assimilate vitamin D, A, E, etc. Moreover, ghee is a taste enhancer and it also promotes the functioning of all organ systems. Cook in ghee, add ghee to dals, rice, bhakri, bhatis, and rotis.
9. Makhan (white butter)
White butter or makhan is also a great addition to your winter diet. It can help in joint lubrication, skin hydration, bone health, and critical for work from home-induced load on neck and spine, and reduces gas, suggests Diwekar. You can have it as a dollop on your food, or add to saag and dals in winters.
Kulith is a type of legume that is used to be a staple in Indian households. Along with it, other forgotten pulses like alsane, navrangi dal, etc are so nutritious. It is said that kulith can prevent kidney stones, beat bloating, and cute arthritis because they’re a good source of protein, fibre and micro-nutrients. You can consume it in form of paratha, soup, dal, etc
So, make sure you include them in your diet this winter.