Winter has its great effect on every one’s health so the food intake would be the center of all the things. The food quality and items makes one’s body fit specially in winter.
We generally have special categories food in winter. Some of the items I can list out here, having those food items can make you more healthy and happy. All green vegetables also plays vital role, yes but some of them are not so good in taste and people generally avoids to eat 😀 ( All green leaves)
Some basic foods that can be part of winter food are as follows:
1)Leafy greens :
Kale, Broccoli and Spinach help to target proteins called sirtuin. This slows cell-ageing and boost your metabolism, helping to burn fat. Spinach is fabulous. It’s also packed full of magnesium and iron for energy.
Dark leafy greens, thrive in the chill of winter when the rest of the produce section looks bleak. In fact, a frost can take away the bitterness of kale. These greens are particularly rich in vitamins A, C and K. Collards, mustard greens and escarole are also excellent sources of folate, important for women of childbearing age.
Beetroot releases nitric oxide into the bloodstream making blood vessels expand, and lowering blood pressure.beetroot contains many vitamins,potassium and manganese which is very essential for eyes, liver,bones,kidneys.
beet root also contain vitamin B folate which reduce risk of birth defects so it’s healthy for pregnant women and it’s child.
3)Garlic and Onion:
Rich in sulphur which aids muscle function and insulin production and helps produce the cleansing antioxidant glutathione. If you cleanse your body in a proper manner than you are on a right track.as per recent scientific research garlic is a best for long life and key ingredients for increase body strength.
A study says that eating 3% more plant- based proteins like chickpeas and lentils decreases death risk by 10%.
This is rich in lycopene, the red pigment in tomatoes. This lowers the risk of breast and prostate cancer as it interrupts the signals that cause cells to mutate and tumors to grow.
6)Matcha and Green Tea:
The favorite tea of health- conscious stars like Gwyneth Paltrow, this contains the most cancer-fighting catechins.
7)Chicken & ham lasagne:
This comforting dish of layered pasta sheets, meat and spinach is topped with gooey, melted cheese – freeze now for entertaining later
8) Pomegranates :
And from a heart- health perspective, Juice of Pomegranates is probably a good thing. Pomegranate juice is rich in antioxidants (more so than other fruit juices)—just a cup daily might help to keep free radicals from oxidizing “bad” LDL cholesterol, according to a preliminary study in the American Journal of Clinical Nutrition. Oxidized LDL contributes to plaque buildup in the arteries. Drinking pomegranate juice might improve blood flow to the heart in people with myocardial ischemia, a serious condition in which the heart’s oxygen supply is compromised because the arteries leading to it are blocked.
Citrus fruits, including lemons, limes, oranges and grapefruit, are at their juiciest in the wintertime and can add sunshine to the dreary winter. Citrus fruits are loaded with vitamin C—one medium orange delivers more than 100 percent of your daily dose. As Karen Ansel, M.S., R.D., writes in the January/February 2012 issue of EatingWell Magazine, citrus fruits are also rich sources of flavonoids. The predominant flavonoid in these fruits—hesperidin—is credited with boosting “good” HDL cholesterol and lowering “bad” LDL cholesterol and triglycerides.
There are many varieties of winter squash—including butternut, acorn, delicata and spaghetti squash—and they are all excellent choices in the winter. One cup of cooked winter squash has few calories (around 80) but is high in both vitamin A (214 percent of the recommended daily value) and vitamin C (33 percent), as well as being a good source of vitamins B6 and K, potassium and folate.Blood Oranges: Researchers in Italy found that the antioxidants (called anthocyanins) that give these oranges their bright color may also aid in weight loss. According to their study, animal subjects who were given a daily dose of blood-orange juice lost up to 13 percent of their body weight in just three months (without making any other changes). But don’t just drink their juice; Eat fiber-rich blood oranges to make them even more effective for weight loss.
This tropical delight can help chase away your winter blues, says Rania Batayneh, MPH, a nutritionist, eating strategist, and owner of Essential Nutrition for You. “Guava is a sweet, pink tropical fruit that is not only rich in taste, but also in vitamins A and C, potassium, and magnesium. Some varieties have extremely high levels of the antioxidant lycopene, which may prevent coronary artery disease.”
Pomelos, an ancestor of the grapefruit, pack in tons of flavanones, a class of antioxidants that have been shown to help prevent the spread of cancerous cells, Batayneh says. “It also contains potassium and folic acid and can easily replace grapefruit, orange, or even pineapple in many recipes.”
Honey is the perfect all-natural sweetener! Its natural sugars help to prevent fatigue and boost your energy level, its antioxidants help bolster your immune system, and it even has antimicrobial properties to help kill bacteria and soothe winter sore throats, Batayneh says. “And, this sweet wonder can even help cure your hangover—natural sugars speed up the oxidation of alcohol in the liver.”
A cross between a lemon and an orange, this fruit could help rev up your metabolism! According to research done at the University of Bridgeport in Connecticut, the d-limonene found in this fruit can help improve your liver’s ability to break down metabolism-slowing toxins by up to 30 percent.
eat healthy live healthy…!!!