Stay warm with winter foods

Oman has very few days of nice sunny winter. The weather is just perfect for sitting out, enjoying the sun, and grabbing some tasty food. People wait for this weather to sit out with family and friends. In all these outings and fun, food plays an integral role.

Mother nature also blesses us with some wonderful foods which are just apt for this season. They are mood enhancers, immunity boosters and if taken in correct amounts and combinations help in weight loss.

Let’s delve more deeply into these foods, which are rightly termed as ‘winter foods’.

Does our nutrient requirement change during winter?

During winter our body experiences changes in metabolism, energy levels and food preferences. These changes can make us go for high calorie foods and beverages which are presumed to be comforting and warming. Plus, our body makes adjustments by increasing the need for certain vitamins and minerals which helps to boost our immunity to compensate for the change in metabolism and to keep us healthy and warm.

Health experts feel the need to winterise our diet by adding some healthy seasonal coldweather foods, which are rich in Vitamin A, C, D, B vitamins, iron, calcium, zinc, magnesium.

To winterise our diet:

 Include green leafy vegetables - Spinach, kale, lettuce, coriander, fenugreek, mustard, rocket leaves are seen in abundance in their vibrant colours. These are packed with vitamin A, C, iron, calcium, magnesium, folate - all great for boosting immunity, plus help in keeping us warm. Soups, curries or even salads made with these tasty veggies are a great winter treat.

 Add root vegetables - Carrot, beet, turnip are at their best during winter. Carrots are a great source of B carotene a precursor of vitamin A plus beets are great source of fibre, folate manganese, potassium, iron, and vitamin C. Turnips, too, are rich in vitamin C and A. Use them in soups, salads or add to curries to make your winters healthier and comforting.

 Oats - A great convenient breakfast food. Rich in soluble fibre, zinc, along with cholesterol lowering effects, oats serve as a great winter food. Adding some warming spices, like cinnamon, cardamom, combined with some nuts, can make it a complete meal. Powdered oats when used in pancakes, served with some warm sauce or fruits, is another way of having this healthy food.

 Go the Sushi way - Instead of looking for foods loaded with sugar and fats as comfort foods for winters, go for simple yet healthy and tasty Sushi. Lined with healthy foods like avocados, salmon, tuna or some interesting fillings, Sushi can really be a great healthy option for winters.

 Broccoli and cauliflower are true cousins coming from the cruciferous family, possessing similar appearance and similar health benefits. Both are rich in fibre, vitamin C, low in calories and possess anti-inflammatory properties, making them an ideal food for boosting immunity and keeping the heart healthy. Be it in soup form, in roasted or grilled form, they can make any meal tasty and comforting.

 Nibble on nuts and seeds - A great way to snack healthily during winter is by grabbing a handful mix of nuts and seeds. Be it almonds, cashews, pistachio, pecans, walnuts, pumpkin, sunflower or flax seeds, all are packed with a multitude of nutrients. The best part of these foods is that they taste good, both, when eaten alone or when mixed in curries, soups, salads, or smoothies.

 Herbs and spices - Herbs like basil, rosemary, lime leaves, or spices like turmeric, cloves, cinnamon, ginger, black peppercorns, possess some vital health benefits that work great to treat cold, cough, sore throat, or flu related symptoms. Decoctions or green teas made with these natural herbs and spices is one of the most soothing winter beverages.