Keeping the body well nourished & maintaining a healthy diet is a challenge in winter season. Winter holidays with lots of focus on enjoyment of food are the major obstacle to maintain a healthy routine. Excess intake of refined flour, salt, sugar, alcohol, etc. stressed the immune system. To boost the immunity level and fight the germs that cause the cold and flu include foods rich in antioxidants, vitamin C & beta carotene.

  1. Millets (pearl millet , finger millet, foxtail millet) are good choice in winter to fulfill the requirement of energy. Finger millet ragi (nachani) is a powerhouse of a nutrient excellent source of calcium, potassium and iron. Perfect winter millet to all age group from pediatrics to geriatrics.                                                      
  2. Veggies like cabbage, carrot, broccoli, spinach, tomato, potato, onion, garlic & red pumpkin generate more heat in the body.
  3. Seasonal fruits like oranges, guava, pear, apples and papaya are most helpful and provide the required amount of vitamin C & antioxidants in winter season. 
  4. Inclusion of hot beverages like soups, ginger tea, green tea, lemon tea & hot turmeric milk with almonds are beneficial.  
  5. If you are non vegetarian, top up your body with sunshine vitamin (vitamin D) with the intake of fish, eggs, paneer, cheese, curd and yogurt as requirement of vitamin D is little bit high in winter.  
  6. Add spices like cinnamon , pepper, cloves in daily diet in winter which improve your metabolism & generate more heat in the body.