It’s crucial to provide our bodies with immunity-boosting meals throughout the winter so they can help us produce more white blood cells and fight off numerous illnesses. As per wellhealthorganic.com:to-increase-immunity-include-winter-foods-in-your-diet-health-tips-in-hindi, The right nutrition must be consumed in order to protect our bodies from a variety of winter illnesses.
As soon as winter arrives, so do our culinary preferences. We want heated soups, hearty stews, and calming herbal teas instead of juices, salads, and smoothies.
We are more likely to eat fried, processed, and sugary meals in the winter because our bodies must work more to create heat to remain warm. As our body is less successful at fighting off viruses and bacteria in the winter, we are more prone to the flu, COVID-19, respiratory infections, etc.
It is essential to get the appropriate nourishment in order to protect our bodies against a range of winter ailments. Seasonal diseases can be warded off by combining a variety of wintertime herbs and spices, citrus fruits, and protein-rich meals.
Winter is a time when there is no shortage of delicious and nutritious foods. Some examples include Makke ki roti and sarson ka saag, carrot halwa, stuffed ragi roti, and bajra khichdi.
Strong Nutritional Food During Winter | wellhealthorganic.com:to-increase-immunity-include-winter-foods-in-your-diet-health-tips-in-hindi
(Winter में ये आहार शामिल करना चाहिए ताकि पौष्टिक पंच पैक किया जा सके):
Lemongrass (लेमनग्रास):
In order to lessen pain and spasms, long-lived lemongrass is commonly used in aromatherapy. Yet, its herbal characteristics provide antioxidants when employed in food preparations, and reduce cough, sore throat, or fever by limiting the growth of bacteria and yeast, therefore boosting immunity.
Black Pepper (काली मिर्च):
Black pepper, the strongest spice, has a number of health benefits. In addition to flavouring food, it also serves as a preservative and elevates body warmth, earning it the nickname “Black Gold.” The body’s white blood cells are improved by black pepper, enhancing immunity. Piperine, one of the ingredients in this strong spice, protects cells while also enhancing digestive health.
Ginger and Garlic (अदरक और लहसुन):
Based on wellhealthorganic.com:to-increase-immunity-include-winter-foods-in-your-diet-health-tips-in-hindi, These two ingredients work together to improve the flavour of the dish while also enhancing intestinal health thanks to their powerful anti-inflammatory and antioxidant capabilities. The antiviral and antibacterial properties of ginger and garlic aid in the promotion of a healthy immune response since the winter season is accompanied by a number of viruses and bacteria.
Citrus Fruits (खट्टे फल):
Due to their abundance of Vitamin C, fibre, antioxidants, minerals, and enzymes that generate white blood cells, which are necessary to fight infection, all fruits are helpful for increasing our immunity. It improves digestion by improving gut health, which is typically compromised in the winter. Citrus fruit consumption also changes the texture of the skin, transforming it from dry and flaky to nourished and smooth.
Role Of Hydration In Immunity (प्रतिरक्षा में जलयोजन की भूमिका):
The greatest and simplest way to combat dryness in the winter is with water. It supports the preservation of healthy mucous membranes. We become dehydrated because the humidity in the air makes it difficult to notice thirst. Our digestive system is impacted by this, which makes our immune system less strong. Moreover, water aids in maintaining body temperature regulation removes toxins from the body, and delivers oxygen to the cells, nourishing the entire body and bolstering the immune system.
Fish And Chicken (मछली और मुर्गी):
These protein sources are also rich in zinc, omega-3 fatty acids, B vitamins (B6 and B12), and omega-3 fatty acids, which boost the body’s ability to produce RBCs and WBCs, which serve as a protective barrier and penetrate the human body. Attackers target non-human objects. keeping a fast metabolism.
Combination of Herbs and Spices (जड़ी बूटियों और मसालों का मिश्रण)| wellhealthorganic.com:to-increase-immunity-include-winter-foods-in-your-diet-health-tips-in-hindi
Finally, a balanced diet that includes all the necessary herbs, spices, proteins, vitamins, and minerals, as well as proper hydration, makes it extremely simple to increase our immunity. There isn’t much of a need to place a lot of attention on certain food products if we can manage to maintain a balanced diet at the appropriate times, required physical mobility, and fundamentally a stress-free lifestyle.
Squash (स्क्वाश):
The variety of winter squashes available includes butternut, acorn, delicata, kabocha, and spaghetti squash. These kinds are loaded with healthy ingredients including beta- and alpha-carotene, as well as fibre, vitamins A, C, and B6, manganese, potassium, and more. Winter squash seeds may be added to salads, cereals and baked dishes and are equally excellent when roasted as pumpkin seeds.
Sweet Potatoes (मीठे आलू):
Sweet potatoes are not only aesthetically beautiful but also nutritious. One medium-sized sweet potato can help you get the recommended daily allowance of vitamin A. Moreover, sweet potatoes supply more than half of your daily Vitamin C needs as well as manganese, potassium, B Vitamins, and a number of antioxidants. Also, they are a great supply of carbs for your running activities.
Broccoli (ब्रॉकली):
Vitamins A, C, and E are present in broccoli in significant amounts, making it a healthy vegetable. Broccoli contains more easily absorbed Vitamin C when consumed raw, whereas cooked broccoli releases more Vitamin A. Broccoli may be eaten in a variety of ways, such as by roasting it as a side dish or adding it to salads and stir-fries.
Eggs (अंडे):
In addition to being a great source of protein, eggs also contain a number of vital vitamins. Together with the yolk, eggs include zinc, vitamins A and D. Eggs aren’t only for breakfast; they can also be used in recipes like frittatas, quiches, and shakshuka at any time of the day. When hard-boiled, they make a great post-run snack. Due to the high leucine content in eggs, they are also good for repairing and growing muscles.
Fatty Fish (फैटी मछली):
Salmon, tuna, mackerel, and herring are among the fatty fish that are great suppliers of the omega-3 fatty acids DHA and EPA. Certain fatty acids can stimulate particular immune cells and have anti-inflammatory characteristics. Among the few dietary sources of vitamin D, fatty fish also naturally contain zinc, selenium, and other trace minerals. There are several health advantages of eating fatty fish.
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