A healthy diet plays a vital role in attaining good health and nutrition. A healthy diet protects your body from several severe non-communicable diseases like cancer, diabetes and heart diseases. A healthy diet does not include eating green vegetables or fruits it also includes consuming less salt, sugar and saturated food. Here, we are going to discuss the diet you must intake during winters.
Many nutritionists claimed that our diet plays an important role in boosting our immune system and prevents our body from various bugs, which have an adverse effect on our health. However, exercising, getting sufficient night sleep as well as staying positive also plays a vital role in maintaining good health. Below are the tips which describe the essential diet which you should consume during the winter season to get a good health.
1. Begin your day with porridge:-
It is important that you should begin your day with a healthy breakfast which helps to maintain full energy until lunch. Warming oats, seeds or nuts and some seasonal winter fruits such as dates, pears, cranberries, and apples are considered to be the best way to begin your morning.
2. Intake veggies and fruits which is enriched in vitamin C:-
It is important that your meals should contain foods which are enriched with vitamin C like:-
- red peppers
- sweet potatoes
- citrus fruits
Vitamin C plays a crucial role in boosting the immune system and levels of energy. If you performing exercises daily then also it proves to be beneficial for you.
3. Intake zinc sources like spinach:-
We can come into contact with viruses, which results in flu and cold during the winter season. So, it is very essential that our immune system should be strong and performs perfectly in fighting such issues. For this purpose, zinc sources are considered to be highly effective. You should consume food which is a good source of zinc like:-
4. Have sufficient iron-rich foods or consumes supplement:-
There is a plethora of food that is considered to be a good source of iron and supports a healthy immune system. If your food sources are not able to fulfill all your iron requirements then you can take natural iron food supplements. Good food sources of iron are:-
- Red meats
- Green leafy vegetables.
5. Raise your intake of fish, eggs, and cheese:-
The great source of vitamin B12 are eggs, milk, cheese and fish which contributes to the functioning of the immune system normally and also reduces the fatigue.
6. Swap sugary foods for sweet root veggies and soups:-
There are ample winter foods that are nutritious as well as delicious too. You should try roasted root vegetables or vegetable soups which contain lots of ginger and ginger during lunchtime.