Winter is finally upon us and it’s time to strengthen our immune systems. This will be the first winter after the global pandemic. Thus, our immune systems are still adjusting to the changes and we must make sure to eat nourishing foods. This will help in keeping ailments such as flu and cold away. Including organic vegetables, seasonal fruits, lentils and organic seeds in your diet will provide you with a balanced dose of nutrients.
Vegetables for a Healthy Diet this Winter
Green leafy vegetables are a storehouse of vitamins as well as antioxidants. Antioxidants are great for preventing the damage that is caused by free-radicals in the body. Thus, antioxidants are great for reversing the effects of aging. Apart from these benefits, antioxidants are also helpful for strengthening immunity. The following are some leafy vegetables that must be included in your winter diet:
Kale
Kale is also known as leaf cabbage and it belongs to the cruciferous vegetable family that also includes vegetables such as cabbage, broccoli and cauliflower. Although it is one of the exotic vegetables found in Indian markets,, you can use it in a variety of dishes. It supports the body’s natural detoxification system. It contains antioxidants and it is also anti-inflammatory in nature. This is quite beneficial for cardiovascular health. Consuming kale can significantly lower the risk of clogged arteries. Because of its anti-inflammatory and antioxidant properties, Kale promotes regular blood flow.
Broccoli
Organic brocoli is another powerhouse from the cabbage family. Consuming these vegetables helps in lowering the cholesterol levels and hence, broccoli is great for a healthy cardiovascular system. Additionally, the vitamin K present in broccoli is also great for the wound repairing process. It also supports your bone health. A daily dose of steamed broccoli can help you in meeting your body’s vitamin K requirement. Broccoli is one vegetable that you must absolutely not skip during winters.
Cabbage
An indegenious member of the cabbage family, cabbage is a rich source of the component called Sinigrin. Studies have shown that Sinigrin is great for preventing cancer. Cabbage contains around 15 varieties of phenols and 20 varieties of flavonoids. Thus, the levels of antioxidants are quite high. Cabbage also possesses anti-inflammatory properties and antioxidants. Its consumption has also shown a positive correlation with a significant reduction in LDL-cholesterol. This helps in regulating blood flow in the body.
Spinach
One cannot talk about leafy vegetables and forget about spinach. It is advisable to buy locally grown and fresh spinach since it loses its nutrients as time passes after it is harvested. This vegetable contains a ton of vitamins as well as minerals such as manganese, calcium and iron. It also contains antioxidants. It is beneficial for maintaining blood pressure levels, bone health and hemoglobin levels.
Conclusion
Irrespective of the weather, it is important to have a healthy and balanced diet. However, winters offer a wonderful opportunity of enjoying fresh and nutritious green vegetables. Moreover, you need to pay extra attention to your health during winter months and consuming the right vegetables will keep you healthy and energetic.