Healthy diet in winter season

Healthy winter diet

healthy winter diet can include foods that are rich in fiber, vitamins, and antioxidants, and can help you stay warm: 

• Root vegetables Sweet potatoes are high in vitamin A and potassium, while turnips and parsnips contain vitamin C and fiber. Beets are a good source of natural nitrates that can help improve exercise performance. 
• Citrus fruits Contain vitamin C, an antioxidant that can help boost immunity, lower blood pressure, and reduce the risk of heart disease. 
• Leafy greens Contain vitamins that boost immunity, including vitamin K, which helps reduce blood clotting, and vitamin A, which is good for your eyes. 
• Soup Look for soups made with vegetable or chicken broth, water, and lots of vegetables. You can add dried or canned beans or lentils for fat-free protein and fiber. 
• Sweet potatoes High in carotenoids, vitamins A, C, and B6, as well as fiber and potassium. 
• Dry fruits Such as apricots, dried figs, and dates, which are rich in nutrients, dietary fiber, and vitamins. 
• Nuts Almonds, walnuts, flaxseeds, and chia seeds contain healthy fats, vitamin E, and magnesium, which are important for immune function and overall health. 
• Vitamin D Can help maintain serotonin levels and avoid depression. You can get vitamin D from vitamin D-fortified cereals, eggs, and milk, or by getting 15-20 minutes of daily sunlight exposure. 
• Eat Oats Start your day with a hot breakfast of oats or other types of porridge. Oats are a great source of whole grains and fiber. Fiber can improve your cholesterol and make you feel full. In addition to keeping you full and warm, oats are full of other nutrients.

Nutrients that keep you warm in cold weather

• coffee

One of the benefits to drinking coffee is the caffeine. Caffeine increases your metabolism, which can raise your body temperature. Technically, iced coffee can be even better because it has more caffeine. However, if you can’t give up the warm cup of coffee in your hands, you’ll still get the benefits from a hot cup of coffee.

Eat Red Meat

Red meat, such as beef, lamb and pork, is a good source of iron. Iron is an important mineral to help carry oxygen throughout your body. People with low iron may notice cold hands and feet or feel tired easily. Eating red meat can also supply vitamin B12, which contributes to healthy nerves and a strong immune system.

Eat Sweet Potatoes

Sweet potatoes and other root vegetables need more energy to move through the digestion process, which raises your body temperature. High in vitamin A, vitamin C and potassium, sweet potatoes can add fiber and other nutrients to a warm winter meal. Research shows sweet potatoes are also good for eye health.