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We all know that ‘Health is Wealth’, but nowadays we all are ignoring this wealth. We all are busy in earning materialistic wealth. According to a survey, most of the diseases are caused due to unhealthy food. A healthy diet is the best remedy to cure the diseases.



Most of the times, people don’t know what to eat and what not. Due to lack of complete knowledge, people are living in darkness and eating unhealthy food. Every season has its own characteristics that influence our lifestyle.

In Winter Season

Winter is the season when you can improve your immunity system by including healthy diet in your day to day life. To live happily, eat healthy food and enhance your physical and mental strength. Winter is the best season for all those who are feeling low and want to boost up.

Here is the list of nutritious food with their benefits:

1) Amla

Amla is also considered as Indian gooseberry. This fruit is rich in Vitamin C, so people suffering from the deficiency of vitamin C can intake it. In the winter season, people face the problem of a cough and cold. Amla helps in the treatment of cold and cough. Studies have shown that Amla is beneficial in improving eyesight as it contains the high level of carotene is present in amla. In this season, Joint pain and swelling is observed among people above 35, Amla is helpful to reduce swelling as they contain anti-inflammatory properties. Amla is the great source for reducing stress level and is also profitable in improving digestion. It is the best medicine for blood pressure. It is also helpful in controlling diabetes. It is the best cure for all types of skin problem. If it is eaten regularly, it can help to prevent diseases like cancer.

1 Amla = 30 oranges In Ayurveda, it is called mother as it is the caretaker of life. One Amla a day can do wonders in life.

  2) Oats and oatmeal

Oats is a mixture of proteins, fibers, iron, calcium, and potassium and if it is included in the diet, it can do miracles. It helps to reduce the cholesterol and keeps the heart healthy. The most important meal of the day is breakfast. It is mandatory that it should be healthy. One should add oatmeal for breakfast as it contains a number of health benefits. It strengthens immune system and prevents constipation.

It helps to stabilize blood sugar and reduces the risks of diabetes. Medicinally, oatmeal is used for healing the skin, nerve problems, and urine complaints. Oatmeal also has many antioxidants including vitamin E. Regular intake of oatmeal can prevent obesity and weight gain. It boosts the energy and provides fiber to stay healthy. It is the source to prevent cancer due to its high fiber content.

3) Leafy vegetables

winter is the perfect time to gorge on healthy food. Palak, Methi, coriander etc are a good source of beta-carotene and vitamins that help to fight diseases and build immunity. They help to improve eye problems like cataract and macular degeneration and help to reduce the risk of night blindness also.

In the present era, weakness in bones is observed in both young and old. Consuming a diet rich in green, leafy veggies is essential for improving bone strength. As rich in fiber and iron, they improve metabolic activity.  

Green vegetables are full of with antioxidants and carotenoids which act as brain protectors. They improve functioning of brain. To increase the energy in the body, Green veggies are beneficial.

4) Fruits

Winter requires additional care. Fruits can take you cozily through this season. Lemons, oranges, grapefruit, etc are fruits that will keep you fit and healthy. Grapefruit is a citrus fruit which gives vitamin C, vitamin A and fiber. It is basically known for its immunity boosting property. Oranges are rich in Vitamin C. It prevents viral infections, protects skin and also fights constipation.

It is low calorie also. “An apple a day keeps the doctor away” this quote states everything. The apples are best in winters and also essential to boost the energy and can be added to snacks. Apples are rich in vitamin B; it helps to maintain the RBC count.

Dates are a fruit which is highly demanded during winters as it is rich in various vitamins, minerals, and fiber. Pomegranate is highly recommended for many diseases that are difficult to cure. It is a boon for curing many types of cancer like breast cancer, lung cancer. Fruits are considered as energy boosters and consuming fruits in routine will keep you fit and healthy.

5) Dry fruits

Dry fruits are expensive fruits. In winter, the demands of dry fruits increase. They are very healthy and good source of the human body. They are the best gift in winter. Nuts, Almonds, Cashew nuts, Walnuts, Raisins and Dates as rich of different vitamins, minerals, enzymes fibers, calcium, iron, phosphorus etc. They have many benefits of skin. Almonds are called the “King of dry fruits”.

They are rich in vitamin E, zinc, and selenium. Almonds help to promote blood circulation and improve hemoglobin levels. Figs are also called as Anjeer. Figs are rich in potassium and help to control blood sugar.

It helps in the treatment of a number of diseases including indigestion, cough, bronchitis, and asthma. Walnuts are considered to be helpful for glowing skin and healthy hair.  Cashew nuts are rich in Vitamin E and contain anti-aging properties which keep you glowing this winter. Dry fruits are the good source to drive energy during a busy day.

6) Liquids

Water is the main source of growth and restoration. To remain hydrated, one must drink at least 8-10 glasses of water in a day. Lack of hydration may cause several health problems. Coffee is the best drink to remain warm, but make sure you have eaten your breakfast, to avoid health problem including gastritis.

Turmeric Milk helps to fight with cold and cough. It helps in the treatment of diarrhea and indigestion. Having turmeric milk daily can help in purifying the blood.

It can also help in treating joint pain. A mug full of hot chocolate can helps to fight stress, anxiety, and depression. It boosts brain powers and also reduces the risk of heart disease. It has been used for many years to treat diseases and fight with bad moods.

7) Tulsi and ginger

Holy Basil (Tulsi) is very important herb and is used in the treatment of various diseases. It has anti-bacterial, anti-biotic and anti-viral properties that help in keeping the body healthy. Tulsi is beneficial for reducing stress, fever, heart disease, cough, kidney stone, dental problems, skin diseases, asthma, and stomach problems. Ginger provides a number of benefits.

It is being used in India for centuries to cure colds and winter-related illnesses. It is helpful for cold and flu, to increase immunity and it has strong anti-microbial properties which can help to heal open cuts and wounds more quickly. Nothing beats the winter chill like a hot cup of tea with Tulsi and ginger. Morning with a cup of tea keeps us fresh for whole day.

Let these foods be added to winter diets as they are helpful to maintain the fitness. It is the right season to get a tasty feel of foods loaded with nutrients and anti-oxidants that body needs to charge itself to sustain the cold. Apart from diet, exercise plays a key role in winters, so don’t forget to add to your routine.  Everyone is different so the amount of nutrients individual requires depends on various factors. Everything should be taken in required proportion. Load up on these foods to remain warm besides wearing a coat, hat, and gloves.

What are your favorite ways to stay healthy?

Have you added these foods to your diet?

Enjoy the winter season by staying healthy with healthy foods.

What are you waiting for?

Boost up your day with wonderful foods.



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Kanchan Vallecha

Kanchan Vallecha

I wish to ignite the fire whose flames will lead the people towards the shining star, not to the ashes.
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