As the temperature drops, our bodies naturally crave warmth and comfort. Staying warm and healthy during the chilly months isn’t just about bundling up—it also involves eating the right foods. Certain ingredients provide our bodies with the necessary energy and nutrients to combat the cold and keep our immune system strong.
Here are the top 10 foods to include in your diet this winter:
1.Leafy greens:
Frozen spinach and kale are as good as fresh. They’re super sources of vitamin C, an immune-system booster; vitamin K, which aids blood clotting; and, vitamin A, important for vision. Of course, you’ll eat them warm!
2.Ginger:
Ginger is not just a flavorful spice; it’s also a natural warming agent. It promotes circulation, helping your body generate heat. Add fresh ginger to teas, soups, or stir-fries for an extra kick of warmth and health benefits.
3.Low-sodium soup:
Soup is a perfect winter food, as long as it’s homemade or low sodium. Low-sodium soups contain 140 milligrams or less of sodium per serving. “Reduced” sodium means that only 25% of a soup’s sodium has been removed. Steer clear of recipes that call for cream, beef, and salt, and use those that use chicken broth, vegetable broth or water as the base and call for lots of vegetables.
4.Eat Oats:
Start your day with a hot breakfast of oats or other types of porridge. Oats are a great source of whole grains and fiber. Fiber can improve your cholesterol and make you feel full. In addition to keeping you full and warm, oats are full of other nutrients.
5.Nuts and Seeds:
Nuts like almonds, walnuts, and seeds such as chia and flax are great sources of healthy fats, which help generate body heat. Snack on a handful or sprinkle them over salads, yogurt, or oatmeal.
6.Sweet Potatoes:
Sweet potatoes and other root vegetables need more energy to move through the digestion process, which raises your body temperature. High in vitamin A, vitamin C and potassium, sweet potatoes can add fiber and other nutrients to a warm winter meal. Research shows sweet potatoes are also good for eye health.
7.Eat Bananas:
Bananas have a lot of vitamin B and magnesium, which are important for your thyroid and adrenal glands to function properly. These glands help regulate body temperature. Bananas can also boost your mood and preserve your memory, among other health benefits.
8.Beans:
Beans like chickpeas (known as garbanzo beans) are full of protein and contain nearly all of the essential amino acids.
Add dried or canned beans to soups or salads, or blend them with extra virgin olive oil, lemon juice, tahini, and salt to make your own hummus.
9.Eat Butternut Squash:
A healthy approach to warm up on a cold day is with butternut squash. Antioxidants, vitamins, minerals, and other essential nutrients abound in this fall feast. Dietary fiber supports the health of your digestive system, while high potassium and vitamin C levels strengthen your immune system.
10.Fatty Fish:
Fish like salmon, mackerel, and sardines are loaded with omega-3 fatty acids, which support heart health and improve circulation. They’re a great source of protein and help keep your body warm from within.