Eat your Spinach

BEAT COLD WEATHER BLUES. STOCK UP ON THESE BRIGHT STARS THAT COME LOADED WITH NU­TRI­ENTS AND HELP WARD OFF IN­FEC­TIONS.

India Today - - FOOD - SHIVANAND KAIN Executive chef, Jaypee Greens Golf & Spa Re­sort, Greater Noida

When the tem­per­a­ture out­side drops, our ap­petite soars. The me­tab­o­lism tends to slow down and hence we need ex­tra calo­ries to boost our im­mu­nity lev­els. It is im­por­tant to nour­ish and aug­ment the nat­u­ral de­fence mech­a­nism dur­ing win­ter to fight against com­mon in­fec­tions. The sea­son boasts some healthy, whole­some foods you should in­clude in your diet and should def­i­nitely be eat­ing. 1 Carrots

Known to have the max­i­mum amount of carotene amongst all fruits and veg­eta­bles, carrots are an ex­cel­lent source for vi­ta­min B,C,D, E, and K; they are rich in fi­bre and can be eaten in both raw and cooked form. This root veg­etable con­tains an­tiox­i­dants and can be in­cluded in a salad, as an in­gre­di­ent in a soup, or as a side dish, grilled, boiled or steamed.

Good for Beau­ti­ful skin and pre­ven­tion of can­cer 2 Turnips

Only found in the win­ter sea­son, turnip is a root veg­etable rich in fi­bre, folic acid, vi­ta­mins, cal­cium, and min­er­als. Turnips are loaded with cal­cium and potas­sium.

Good for Healthy bone growth and main­te­nance 3 Or­anges Or­anges are per­haps the quick­est source of en­ergy; this low-in calo­ries fruit is full of sol­u­ble fi­bre and con­tains vi­ta­min C. Good for Low­er­ing choles­terol lev­els 4 Ap­ples Huge amounts of phy­tonu­tri­ents, an­tiox­i­dants and flavonoids make ap­ples a miracle food. Good for Re­duc­ing the risk of de­vel­op­ing can­cer, hy­per­ten­sion, di­a­betes, and heart dis­eases 5 Mus­tard leaves

Low in calo­ries, mus­tard leaves con­tain sev­eral vi­tal an­tiox­i­dants, carotenes, vi­ta­mins and min­er­als which are needed dur­ing the win­ter.

Good for Pre­ven­tion of os­teo­poro­sis and anaemia 6 Spinach An ex­cel­lent source of iron, spinach con­tains flavonoids and carotenoids which are an­tiox­i­dants. Spinach leaves are low in fat and rich in vi­ta­min A,C, K, and omega-3 fatty acids. Good for Restor­ing en­ergy 7 Peas

These tiny green balls are a store­house of vi­ta­min K and di­etary fi­bre and con­tain es­sen­tial B-com­plex vi­ta­mins.

Good for The veg­etable’s anti-in­flam­ma­tory prop­er­ties pre­vent wrin­kles, alzheimer’s and arthri­tis 8 Radishes Slightly pun­gent in taste, this win­ter crop is a pow­er­ful detox­i­fier. Radishes are a great source of potas­sium, folic acid and ascor­bic acid. Good for Weight loss and in re­duc­ing blood pres­sure 9 Fenu­greek leaves

Com­monly known as me­thi, fenu­greek leaves have a strong bal­anc­ing ef­fect on blood lipid lev­els. Like most other spices, it is of­ten added to pota­toes, chicken and cot­tage cheese.

Good for Low­er­ing choles­terol and blood sugar lev­els 10 Beets Al­though beets have the high­est sugar con­tent of all veg­eta­bles, one can not only savour their sweet taste but also en­joy the good­ness of nu­tri­ents. Good for Pre­vent­ing heart and liver dis­eases

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