During winters, the resulting heat loss requires compensatory strategies that bring in more food for its thermal effect. Cold weather leads to a drop in our body temperature, stimulating our appetite. This is because the intake of food helps to generate internal heat, after which the body temperature rises.
Shweta Mahadik, clinical physician, Fortis Hospital, Kalyan shares a list of readily available and essential winter and essential nutritional ingredients:
TIL SEEDS (SESAME): Til seeds are the real foods that should be part of your winter diet. They are full of good fat mostly Polyunsaturated Fatty Acids (PUFA) which lowers blood cholesterol, high blood pressure and is important in preventing cardiovascular diseases and cancers. Regular juice of Til seeds makes the body warm and is a real winter food. It also contains active and health-promoting phytochemicals such as Sesamin, Sesamolin, Tocopherols, Phytosterols, Phytates and other Phenolics that reduce the risk of disease by strengthening the immune system.
Til is also rich in calcium and keeps the bones strong. The zinc helps to strengthen the bones and increase bone density. It also contains Magnesium which helps maintain normal blood pressure levels. Til can be served in the form of: Til ladoo, Til chikki, Til poli also in the form of chutney, and roasted til seeds can be poured into salads
During winters, some people are more prone to catching common cold and flu infections, coughs, respiratory illnesses, sinusitis and so on. Getting treatment in your diet is a great option in the winter – as a cleansing agent. It cleanses the lungs, stomach, intestines, respiratory tract and esophagus. Jaggery is far more complex than sugar, as it is made up of Sucrose. It is rich in minerals like Magnesium, Calcium, Phosphorus, Iron etc. Some studies have found that Jaggery digs slower than sugar, releasing energy slowly – not energy. This provides energy for a longer period of time which warms the body. the minerals and antioxidants in Jaggery can support the immune system and help people to recover from illnesses such as the common cold and the flu. Have Groundnut chikki, dryfruits ladoo, Gulpapadi, Groundnut ladoo, Halim ladoo, Gulpoli, Jaggery and chutney dates, etc.
GINGER TEA: On a cold morning, most of us have Ginger tea. However, Ginger does much more than just add a little flavor to your favorite drink or dishes. In traditional Chinese medicine, Ginger is used for its warming effect. Ginger increases body temperature, which is ideal if you have a cold. It can be used for throat infections and to relieve congestion in Sinusitis. Ginger consumption reduces colds and getting dry, dry cough by increasing Smooth Cell (BSMC) bronchial muscle cell migration and proliferation and restoring ester-mediated phthalate airway remodeling. Gingerol, which is a major bioactive substance found in Ginger is able to prevent Asthma. Some studies suggest that Ginger has many medicinal properties, including antibiotic, antimicrobial, antioxidant and anti-inflammatory effects. Bring Ginger tea, Ginger kadha, Ginger wadi, add Ginger in soups & veggies, and in chilli pickles, etc.