HT Cafe


With the erratic weather finally showing some form of stability, and winter fast approachin­g, here’s a list of foods that you must include in your diet

- Anjali Shetty ■

The past few months have been a topsy-turvy ride in terms of seasonal shifts. Now with the rains finally bidding adieu, the winter has slowly started to creep in. With this change in temperatur­e, our body will need foods and ingredient­s to keep us warm and healthy. Sakina Diwan, dietician, Bhatia Hospital Mumbai, says, “In winter, our bodies crave rich foods that provides warmth along with nourishmen­t. When the temperatur­e falls, the etabolism of the body ows down in order to nserve energy and eep the body arm. This is one the reasons hy we feel eepy and thargic uring inters. Hence opt or foods hat can not only keep you warm but also boost your energy levels.”

Winter is the time for comfort, good healthy food and warmth. Purvi Pugalia, founder, SOCH Foods LLP, says, “Bodily experience­s change in terms of energy levels, metabolism and food preference­s during winter months. This is the best season to stock your body with healthy foods.”


Tulsi and ginger:

■ Tulsi is great for treating bronchitis, colds, congestion, coughs, sore throat and similar ailments. That makes it a must for your garden or pantry this winter. Ananya

Banerjee, owner of studio LAB- Lifestyles of Ananya Banerjee, says, “Pair tulsi with ginger, which is said to have properties that can warm you up and can even boost metabolism, promote blood flow and can soothe joint pains. You can have them with a cup of hot tea.”

■ Turmeric: It promotes digestion, boosts immunity and is a great warming ingredient in the winter months. Be sure to add it in curries.

■ Avocado oil: It is high in monounsatu­rated fats and low in saturated fats. It is also cholestero­l free. Rushabh Parikh, founder of Black & Green, virgin avocado oil, says, “Avocado oil is also known to be very rich in nutrients. The high levels of Vitamin A, E and D also act as antioxidan­ts and have a range of

functions in the body. The blend of healthy fats, prote and vitamins make it a powerhouse for your body. The protein helps support the structures of collagen and elastin in your skin, while the fat keeps your skin moisturise­d. Hence it proves to be a great health food during the winters.”

■ Red Bell Pepper: Diwan adds, “Vitamin C is essential for boosting the immune system and red bell peppers contain double the amount of Vitamin C than that of citrus fruits.”

■ Salmon: Protein rich salmon is a superfood for getting your essential nutrients like omega-3 fatty acids, which are necessary for the activation of bacteria fighting cells.

■ Ghee: It is the most easily digestible fat which gives the body its required warmth. Diwan says, “Ghee also aids in digestion and prevents constipati­on.”

■ Garlic: Known for adding flavour, garlic is an


at has en found to p fight off colds and other infections.

■ Honey: Warm in nature, its regular intake helps in keeping the body warm. Pugallia adds, “Honey is also a good remedy for keeping cold, cough and flu at bay and strengthen­ing the immune system.”

■ Root vegetables: Carrots, beetroot, and spring onions are a must have. They are harder to digest than most vegetables, which leads to them generating more heat. What to avoid

■ You may feel tempted to have few dishes but avoiding them will let you have a better winter experience. Karishma Chawla, nutritioni­st and lifestyle educator, explains, “Avoiding any real food or cold foods completely depends on your body’s immune system. Hence there is no reason to restrict any kind of food intake. Though, the cold weather may give us reasons to indulge in hot , spicy and grounding foods, it doesn’t give us a free ticket to indulge in unreal or fried, junk and sugary foods.”

Diwan, suggests that it is better to reduce your milk intake in winters because it causes phlegm cough and may thicken the phlegm already present in the body. “This can make you more uncomforta­ble and can increase the irritation in the throat. Fried food also is a source of trans fats and adds up to the total calorie consumptio­n,” he says.

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