Food tips

Here are the 10 best winter superfoods to promote bone health and immunity

The winter season is here and so are the lazy days. The desire to spend five extra minutes in a cozy blanket can be dangerous for your health. Along with this, you also need to make sure that you are eating the right food. Food has the power to protect you from extreme weather conditions. The foods also prevent skin, hair and other body problems.Also read – From citrus fruits to eggs, 9 foods to include in the diet to improve brain function

On Instagram, renowned nutritionist Rujuta Diwekar shares important foods that will protect you from harsh winter weather. According to Rujuta, the top 10 winter superfoods include time-tested eating practices and include those in the diet. They should provide good immunity, joint and bone health. Read also – Does the balanced meal really exist? A nutritionist explains how to actually create it

Check out the Instagram post

Also read – Mediterranean diet linked to lower mortality risk in older people, study finds

According to Rujuta, here are the top 10 winter foods and their benefits

Advantages: Rich in vitamin B, bajra promotes muscle growth and hair regeneration.
How to add to your diet: Bhakri, laddoo, khichdi, bhajani, thalipeeth etc.

Advantages: Goond is good for bones, libido and aids in digestion.
How to add to your diet: Laddoos, gond paani, roasted in ghee and sprinkled with sugar.

  • Green vegetables – palak, methi, pudhina, sarso

Advantages: Full of antioxidants, fiber, vitamins, green vegetables are anti-inflammatory in nature and reduce burning hands and feet.
How to add to your diet: Sabzi, saag, raitas and add to dals and chutneys.

Advantages: Prebiotic and weight loss aid. Helps improve digestion and has lots of nutrients.
How to add to your diet: Tikkis, sabzis, especially dishes like undhiyo. Root vegetables and root vegetables can be roasted and eaten with a seasoning of salt and chili powder.

  • Seasonal fruits – Peru, Sitaphal, Khumani, Apple

Advantages: Have micronutrients and fiber. Provides hydration to the skin.
How to add to your diet: Taste them ripe, eat them fresh and whole after having washed them. Seasonal fruits are a good mid-meal option.

Advantages: Essential fatty acids and vitamin E. Sesame seeds are good for bones, skin and hair.
How to add to your diet: Use chikki, laddoo, chutney and seasoning.

Advantages: Among the healthiest foods in the world, rich in vitamin B, amino acids, polyphenols, they are also good for the heart.
How to add to your diet: Boil them, roast them, turn them into chutney, use them for seasoning, in salads and sabzis.

Advantages: Essential fatty acids, facilitates the notation of vitamins D, A, E etc, good flavor enhancer.
How to add to your diet: Cook in ghee, add ghee to dals, rice, bhakri, bhatis and rotis.

Advantages: Beneficial for joint lubrication, skin hydration, bone health, essential for working from home induces load on the neck and spine and reduces gas.

How to add to your diet: A spoonful of white butter on bhakri or bhajani, thalipeeth, added to saags or dal in winter.

  • Kulith (other forgotten pulses like alsane, navrangi dal, etc.)

Advantages: Prevents kidney stones, fights bloating, good source of protein, fiber and micronutrients
How to add to your diet: Like parathas, soup, dal etc.