Expert guide to winter nutrition

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Winter, a season marked by cosy nights and festive cheer, can also bring about a host of health challenges. The changing weather can negatively impact our health and weaken our immune system, owing to the colder temperatures coupled with decreased sunlight exposure. However, incorporating superfoods into your winter diet can significantly boost immunity by providing essential vitamins, minerals, and antioxidants. By further understanding the common health concerns and adopting a proactive approach to nutrition, we can effectively bolster our immunity and enjoy a stress-free winter.

Dr Thousia Hassan, consultant-dietitian and nutritionist at Motherhood Hospitals, Bangalore, and Tanisha Bawa, certified nutrition coach and founder of Tan 365, outline common health concerns and key nutrients and share seasonal Indian superfoods to include in your diet to boost immunity and for holistic health improvement this winter.

Common health concerns during winter

7 immunity-boosting superfoods for winter season

1 week agoWEBSTORY

Winter in India can bring about a range of health concerns due to the seasonal changes in temperature, humidity, and air quality. Hassan outlines common health issues below:

Respiratory issues
The cold, dry air during winter can lead to an increase in respiratory issues such as asthma, bronchitis, and the common cold. Air pollution, which tends to be higher in many Indian cities during winter months, also exacerbates these conditions.

Joint pain and Arthritis
The cold weather can cause muscles and joints to stiffen, leading to discomfort, especially for those with arthritis or other joint-related conditions. This is because the low temperatures can reduce blood flow to the extremities.

Also Read: Joint pain increase in winter: Know the causes and preventive measures

Dry skin and dehydration
Cold air tends to sap moisture from the skin, leading to dryness, itching, and cracking. Dehydration is also a risk, as people tend to drink less water during the winter months, despite the body still needing hydration.

Weakened immunity
The body may be more susceptible to infections during the winter months, especially if you're not eating a well-balanced diet or getting enough sunlight for vitamin D synthesis.

As an expert in gut and hormonal health, Bawa frequently emphasises anti-inflammatory diets for clients instead of highlighting seasonal variations.

Debunking myths

You need to eat heavier foods to stay warm.
It's commonly believed that the body needs heavy, high-calorie foods to stay warm in the cold. "Winter definitely calls for more warming foods, but it's important to stay clear of excessive fats and sugars, which can cause inflammation and slow digestion, and instead choose nutrient-dense, anti-inflammatory elements," states Bawa.

You don't need to stay hydrated as much
Assuming that less water is required because of decreased perspiration, many people likewise undervalue the importance of staying hydrated throughout the winter. "In order to keep the skin hydrated and digestion at its best, it is essential to stay hydrated. Furthermore, seasonal superfoods high in fibre and antioxidants boost overall health by naturally reducing inflammation through a diet based on anti-inflammatory principles," explains Bawa.

Key nutrients for winter wellness

To combat these winter woes, it's essential to focus on a nutrient-rich diet. By incorporating certain key nutrients, we can strengthen our immune system, protect our skin, and improve overall well-being. Hassan lists key nutrients to include in your diet this winter:

Vitamin D: Due to limited sunlight exposure, it's important to focus on foods rich in Vitamin D, such as fortified dairy products, eggs, and salmon. Vitamin D helps in immune function and bone health.

Vitamin C: Found in citrus fruits, bell peppers, and leafy greens, Vitamin C helps boost the immune system, especially when we're more prone to infections during the colder months.

Omega-3 Fatty Acids: These healthy fats found in foods like walnuts, flaxseeds, and fish support immune function and help reduce inflammation, which can be exacerbated by the cold weather.

Zinc: Zinc is essential for maintaining a strong immune system; zinc-rich foods like pumpkin seeds, lentils, and chickpeas are beneficial during winter.

Five seasonal Indian superfoods for winter

The cold weather tends to suppress the body's natural healing processes, making it more vulnerable to infections, joint pain, and low energy. Superfoods, due to their dense nutritional profile, are particularly beneficial during winter months as they provide the body with concentrated nutrients that can support immune function, fight inflammation, and improve overall health. Bawa shares five Indian superfoods that must be a part of every diet this winter.

Amla

Indian gooseberry (amla) is a little, green fruit that provides a great source of vitamin C, which is vital for a healthy immune system. Additionally, amla has nutrients and antioxidants that promote detoxification, skin vitality, and digestive health. It's especially helpful in the winter because of its high vitamin C concentration, which helps prevent respiratory problems and seasonal colds. For optimal benefits, amla can be consumed raw, in chutneys, or as a juice.

Ginger

A traditional cure for preventing cold winter chills, ginger is well-known for its warming qualities. It helps ease coughs, sore throats, and digestive problems because of its potent anti-inflammatory and antioxidant qualities. Additionally, ginger promotes circulation and gives the body a natural, calming heat. To reap the advantages of ginger, use it in your tea, soups, curries, or even desserts.

Sesame seeds (til)

The nutrient-dense seeds provide calcium, magnesium, zinc, and iron - all of which are essential for strong bones and a healthy immune system. Sesame seeds provide body warmth throughout the winter months and are frequently added to savoury recipes or eaten as a tasty treat in the form of sesame brittle (tilgul). Use sesame seeds to enhance the taste and nutritional value of salads, chutneys, and traditional Indian desserts.

Sweet potatoes (shakarkand)

A wonderful source of complex carbohydrates, dietary fibre, and vitamins A and C, sweet potatoes are a multipurpose root vegetable that is ideal for the lower temperatures and shorter days of winter. In addition to aiding in digestion and blood sugar regulation, sweet potatoes offer a gradual release of energy. For a hearty, wholesome side dish, try them roasted, in curries, or even boiled with a dash of spices.

Jaggery (gur)

Rich in iron and antioxidants, jaggery is frequently used as a natural sweetener in Indian cooking. By enhancing blood circulation, promoting energy levels, and aiding in digestion, it aids in the body's cleansing process. Jaggery is perfect for teas, desserts, or adding to regular dal since it adds a subtle sweetness and warmth to your wintertime meals.

Easy yet delicious ways to include winter vegetables in meals

Winter brings a range of vibrant vegetables that are both nutritious and versatile. Spinach and carrots are particularly abundant and beneficial in cold weather. Bawa shares some simple ways to incorporate these into your meals:

Spinach

Spinach potato vegetable: A traditional North Indian side dish, aloo spinach sabzi is a moderately spicy stir-fry of potatoes and spinach that goes well with rotis or as an accompaniment to dal.

Stir-fried spinach and mushrooms: This dish is a tasty side dish that's high in antioxidants and fibre. For a quick and filling side, stir-fry with garlic and a little soy sauce.

Spinach rice: This easy yet tasty dish is a hearty, high-iron, high-fibre dinner made with rice, spinach, garlic, and spices.

Carrot

Carrot mixed vegetable sabzi: This dish incorporates carrots along with other seasonal vegetables in a mildly spiced curry. It's a comforting and nutrient-dense side dish.

Carrot and peas curry: A staple winter recipe, this curry combines the sweetness of carrots and the texture of fresh peas, cooked with mild spices. It's a warming, nutritious dish that pairs well with parathas or rice.

Potato and carrot stir-fry: This simple and traditional recipe involves cooking potatoes and carrots with cumin and turmeric, making a warm, earthy side dish ideal for cold days.