Some veggies, fruits and beverage suggestions to spice up your health during the winter months

– By Shubhi Singh

Although most of us love the pleasant weather in winter, the flipside of the season is the fact that it brings with it a variety of infections, especially the common cold and flu. It thus becomes imperative to eat the right, easily-digestible and nourishing food to give your immune system a boost and keep away from these seasonal ailments.

In my opinion, below are some easily-available eatables that can safeguard your health and give you the much-needed protection from cold and flu.

Root vegetables

These veggies usually have a high content of Vitamin C, fiber and anti-oxidants, making them a critical nutrient for the winter. Therefore make sure you consume a lot of carrots, potatoes, onions, turnips, ginger, beetroot, garlic, turmeric and radishes in this season to reduce oxidative stress that helps in preventing diseases. For best results, combine these tasty root veggies with other nutrient-rich foods.

Potatoes

Pack your meals with potatoes in winter. Rich in nutrients like Vitamin C, Vitamin A, Iron and Potassium, the consumption of potatoes are very important to give your immunity a fillip. A medium-sized potato contains 27 milligrams of Vitamin C; that’s how nutritional they are!

Pumpkin

Pumpkin and pumpkin seeds are a powerhouse of vitamins and minerals that may help us stay away from the common cold and flu. The rich content of Vitamin C enhances the production of white blood cells and supports the activity of the immune cells. The presence of zinc as well as Vitamin A also augments the positive functioning of our immune system.

Pomegranate

For those who love fruits, pomegranate is a great option for this season thanks to its natural anti-bacterial, antioxidant and anti-inflammatory properties. According to research, the antioxidants present in this nutritious fruit can reduce the duration of a cold by up to 40%! It also suggests that the polyphenolic compounds in pomegranate can soothe irritation in the throat and respiratory passage, thereby providing relief from cough.

Avocado

Enriched with Vitamin B6, C and E, avocados are a must to maintain a strong immunity. This fruit is packed with healthy fats, like Omega-3 fatty acids, that aid to lower inflammation. Besides, avocados are soft and gentle on the stomach, making them easy to eat even when you don’t really have an appetite while suffering from the flu.

Green tea

In today’s times, who does not enjoy green tea? Not only does it provide warmth and energize us, antioxidants such as catechins present in this tea are hypothesized to provide benefits in the prevention of bad bacteria and free radicals. It is also known to provide relief from symptoms like coughing, congestion and other infections of the respiratory tract. Enjoy 1-3 cups daily to derive the maximum health benefits.

Stay strong, stay healthy and enjoy the winter!