The winters are almost here. With warm cups of chai, warm clothes, the season also calls for a change in our dietary habits. Winter vegetables are packed with nutrients, vitamins and minerals and should be included in your diet plan. Your winter checklist is incomplete if you don’t include seasonal fruits and vegetables in your diet. Keep your immunity in check and keep joint pain, hair loss and dry skin problems at bay with these seasonal wonders. Nutritionist Shikha Gupta shares five seasonal vegetables for winter that you should include in your diet:
Green leafy vegetables: Green leafy vegetables such as mustard green (sarso), fenugreek (methi), spinach (palak), beetroot, carrot tops and turnip greens are the mainstays in most of our Indian households during winter. They are not only filled with chlorophyll, but also with vitamins A, C, K, E and magnesium, and are rich in phytonutrients and antioxidants, also packed with fiber. They strengthen your immune system and protect it from free radical damage caused by improper eating habits. Try adding at least two different leafy greens each week.
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Sweet potato: Also known as Shakarkandi, it serves as a good food source for your gut bacteria (when eaten after cooking and cooling, it converts to resistant starch).
It is a natural source of beta-carotene which converts into vitamin A and vitamin C, which helps improve the body’s metabolism and boost immunity. Combine it with a good source of fats and proteins to keep your blood sugar in check.
Roots: It is an excellent source of beta-carotene which converts to vitamin A. It keeps your eyes healthy and also boosts your immunity, growth and development. It is packed with antioxidant carotenoids that provide a bright color and reduce the risk of chronic diseases.
Beetroot: It is packed with potassium, magnesium, vitamins B6, A, C and nitrate. These nutrients help you manage your blood sugar and PMS symptoms.
It is a good source of antioxidants and acts as a detoxifier, giving you glowing skin in winter.
Cruciferous vegetables: These are various groups of vegetables, including cabbage, cauliflower, broccoli, radishes, kale and Brussels sprouts. They are packed with fiber, vitamins, minerals and antioxidants that will keep you from getting sick. Most importantly, it contains a compound called DIM that helps clear up your bad estrogen levels. So take them with you if you suffer from PCOS, fibroids, endometriosis and liver problems.
So don’t miss out on these seasonal vegetables this winter and reap the full benefits!
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