It is very important to take special care of diet in winter. The pleasant weather of winter brings with it many health problems too, to avoid them and stay healthy, include these things in your diet. Include some special nutrients. In winter, the body gets heat from these things.
Plan your winter diet chart like this
Have this breakfast in winter
Do not forget to have breakfast in the morning to stay energetic throughout the day in winter. You can have bread, upma, sandwich, dosa etc. for breakfast. Drink a glass of skim milk.
Have this lunch in winter
In winter, eat green vegetables, roti, curd or buttermilk, lentils peeled with rice, hot soup and green chutney.
Have this dinner in winter
In winter, eat dinner or dinner quickly. Dinner should be lighter than lunch. Have dinner about 4 hours before bedtime. Eat light things like khichdi, oatmeal. Drink hot ginger milk after eating.
Must eat these things in winter
It is beneficial to eat sweet potatoes in the cold season. It keeps the body warm and also increases blood. You can roast it or boil it and eat it.
Everyone drinks ginger tea in cold weather, but eat it in other forms like vegetable etc., because ginger has high amount of zinc, chromium and magnesium to fight cold and flu in winter season. The body helps.
In winter, eat cabbage to strengthen the immune system. You can make it as a vegetable or as a salad. Finely chop the cabbage and eat it by adding salt, pepper and lemon juice.
Eating beetroot is beneficial during the winter season, it increases the strength of the body. You can eat it as a salad or by putting it in sandwiches etc.
In winter, also include ragi, jowar, barley, millet etc. in your diet. Mix them all and grind them and make bread and eat them.
Vitamins essential for the body in winter
To stay fit and healthy during winter, include these essential vitamins in your diet. These nutrients will protect you from winter diseases.
vitamin C
As soon as winter comes, one starts complaining of cough, cold, fever, flu etc. Therefore, include diet rich in vitamin C. It protects you from diseases by strengthening your immune system. Vitamin C also helps in the formation of collagen. This keeps the skin glowing even in winter.
The source
Vitamin C is found in all types of citrus fruits, such as orange, mousambi, lemon etc. Apart from this, there is also vitamin C in dates. By the way, vitamin C tablets are also available in the market nowadays. You can also eat it if you want.
vitamin D
Although the body needs vitamin D throughout the year, but its need increases in the cold. During the winter season, be sure to sunbathe sometime. Many people complain of joint pain in the cold, so vitamin D is very important for them. Morning sun is more beneficial.
The source
Sunshine is the best source of vitamin D, but if you are unable to get enough sunlight for any reason, you can also eat vitamin D fortified milk and serials found in the market.
Vitamin E
In winter, the skin becomes dry and supple, so the intake of vitamin E is necessary. The moisturizing properties in it help in keeping your skin soft.
The source
Meat, fish, spinach, broccoli etc. are good sources of Vitamin E. Tamarind is also rich in Vitamin E.
Vitamin b complex
B group vitamins from B1 to B12 are required in cold weather. They are helpful in keeping the skin soft. In addition, cracked ankles, cracked lips and skin also prevent them from rupturing.
The source
Green leafy vegetables, eggs, chicken liver, fish etc. are good sources of the vitamin B complex.
Omega-3 Fatty Acid
It is not a vitamin, but it is necessary to stay healthy in winter. It controls HDL cholesterol. Omega 3 fatty acids are very important for people who are complaining of joint pain in the cold, it helps in strengthening the bones by increasing the calcium level in the body. Flaxseed is an excellent source of omega 3. Apart from this, fish like Akhorat, Salmon and Tuna are also a good source of omega 3 fatty acids.