While it is essential to have a wholesome diet all year round, as the days get shorter and colder it is all the more necessary to incorporate all the vital nutrients in your dietary habits. Fall is the time of the year to add wholesome food options in your diet to enjoy good health all year round. Here are some nutritious additions you can make to your daily diet and fight off the cold.

 

Food items to add to your home menu this winter:

 

• Fruits and vegetables with vitamin C 

 

Adding seasonal fruits and vegetables rich in vitamin C to your diet is very important, especially in the winters. Citrus fruits like oranges, grapefruit, sweet lime and vegetables like bell peppers, sweet potatoes and tomatoes are great immunity boosters, they fight the common cold and maintain healthy skin and bones.

 

• Iron-rich food items

 

Iron deficiency is very common these days in many individuals, hence eating Iron-rich foods like, lentils, green vegetables, and beans is a must. Although I personally don’t endorse it, red meat is another iron-rich food item. Having said that, how about adding some red colour fruits and vegetables, kidney beans, carrots, beetroot and leafy greens to your diet. Good iron levels in the body, promotes immunity, healthy gastrointestinal processes, and body temperature.

 

• Food items containing zinc

 

Getting sick in the winter is very common but none of us like it, do we ? Common cold and flus can be avoided by increasing the intake of vegetables like spinach, legumes and seafood in your diet. Eating nutritious food rich in zinc is important for a strong immune system.

 

• Root vegetables 

 

We all know that vegetables are undoubtedly a powerhouse of nutrients. Eating fresh root vegetables like beetroot, carrot, onions, potatoes and radishes will keep your body warm and be highly beneficial in the long run as well. 

 

• Millets and grains

 

Bajra is a great whole-grain substitute for wheat in the winters as it keeps you warm and is a high-energy food with fibre, protein and iron. 

Thinai is another healthy millet , it is rich in copper, fibre and iron. It is also an immunity booster.   

 

• Eggs and cheese 

 

 Both eggs and cheese are very beneficial for our body. They are          extremely rich in protein, contain vitamin B12 which boosts energy and supports bone health. They are also great immunity builders and boosters.

 

 

Things to incorporate in your diet	Things to avoid
Ghee	Packaged food
Honey	Fast food
Dried fruits and nuts	Fried food
Ginger and other spices	Sugary food items

 

Apart from food, think of physical movement like cardio or strength training workout. It can be extremely rewarding. Along with this, aforementioned food items  will keep your body warm and build a strong immunity system. Add these food items to your home menu to enjoy a healthy, happy winter season.