It’s a new year, a period over the last decades, and to begin again. But it adds essential insights; we could not go back in time to adjust what may have occurred. Perhaps one of our new year goals with the viruses still around will restart our santé and keep fit. And also, how best will a balanced diet begin with winter meals and fantastic weather to be physically fit?
Winter is not only for eating hot cocoa and sweets but also for preserving high immunity to prevent conditions such as influenza, wind, and microbial infections associated with this season. It would also be prudent to refill our bodies with rich nutritious food.
While all foods generate heat throughout digestion, some of them take longer to process and increase our bodies’ temperature and keep us colder. Foods rich in complex proteins, carbohydrates, and healthy fats warm the body extra so that during the digestive process, they absorb the most calories. A combination diet can produce 5 percent to 15 percent of the everyday energy intake. It is defined as thermogenesis.
Also, each food has an intrinsic characteristic of “Virya.” There is indeed a misunderstanding that a hot soup warms our bodies and frozen food is cooled. The truth would be that the influence of food is irrelevant to the food temperatures that prevail. An ice cream, for instance, induces body heat while it is cold.
It changes from food to food whether it will provide heat or not. It will depend upon the characteristics of the food the amount of heat offers. In this article, we have jotted down a few foods that can provide your body heat when consumed. So read and find out.
1. Root vegetables such as carrots, radish, sweet potato, beetroot are inborn warm. Mostly during the digestive system, these vegetables need more energy and induce an increased metabolic rate. Besides, minerals, vitamins, and fiber are also essential.
2. In winter, green leafy vegetables are available fresh. Vitamins, minerals, enzymes, and fiber are filled with them. It reduces the risk of some chronic degenerative diseases, anti-inflammation, improving blood supply, and controlling blood sugar levels. So try it in more giant proportions, at least four-five times regularly, that is, each day in your meals 500 gms of veggies (roots and greens) (fresh or cooked).
3. Herbs and spices such as black pepper, ajwain, fenugreek, ginger, garlic, cumin, dill help combat cough, and flu. It also promotes digestion and fungal movement.
As per Ayurveda, holy basil or tulsi is an antimicrobial and antiseptic part throughout the body to combat all respiratory disorders.
Curcumin is a potent antioxidant, an active ingredient in turmeric, which helps prevent oxidative damage and improve our immune system. Avoid fussing as your mother demands that you drink a glass of warm Haldiwala doodh when you go to sleep.
Ginger is a diaphoretic natural which keeps your body warm within. Blood production is enhanced, and thermogenesis can be stimulated. Garlic is an allicin that has immunity-enhancing, antibacterial, and antiviral effects. Garlic contains allicin.
4. Dals and foods centered on the pulse, such as khichdi, lentil soup, bisibele rice, moong dal pudding, are rich in proteins, fibers, and minerals. Proteins tend to be digested for longer, thereby increasing thermogenesis. Require at least two protein source segments per day.
5. Bajra, Ragi mudde, and makki ki roti provide complex carbohydrates, fibers, and minerals such as magnesium to avoid chronic problems such as heart attacks and raised blood pressure, the incidence of which would be more significant in winter.
6. Peanuts, Sesame, and oilseeds are rich in protein, iron, phosphate, calcium, and fiber & dates. Fenugreek seeds, peanut laddu, methipaks, Tilchikki, barfi dates, are food that increases immunity power and metabolism. Get any nuts daily of about 20 grams, or eat it as mid-morning food.
7. Water is a great source to keep you warm and hydrated. Water helps control the temperature inside the body, while alcohol decreases the body’s potential to increase its body temperature throughout the cold. There is also plenty of water to stop liquor and beer, though you are not thirsty.
8. Get two fruits per day at least. There is a popular misconception to stop citrus fruits such as oranges, bananas, and guava during the winters as frozen food because it causes cough & cold. The reality is that these products are rich in vitamin C that improves nutrient absorption, and strengthens the immune system, which ultimately helps to cure a cold and flu. As per Ayurveda, the Banana is often considered a hot fruit. It is high in magnesium and vitamin B that helps control the body’s temperature. Therefore, in winter, do not stop eating bananas.
9. Ayurveda recommends ghee, applying good fats to your body, and is included in the khichadi, rice, and winter sweets to help digest.
10. Coffee even Iced coffee. Do not get mused—the body temperature increases by stimulating metabolism, not the coffee’s temperature, but the caffeine.
Keeping yourself warm in winters is necessary to protect yourself from diseases such as cough, flu, and cold. Having a healthy diet, including various fruits and vegetables, helps you keep warm. The list of foods mentioned in the article are very much useful, and they are also significant in preventing you from various diseases. You should include them in your regular diet to see a productive result.
Also, there’s a misconception that cold food can not provide heat to the body, and I must clear you that it is totally wrong. Even ice cream can give you warmth. The only thing you need to keep in mind is that you should have a healthy diet which is adequately balanced as per your body needs and should exercise regularly to keep your body fit and healthy. It is also great to know that exercising also gives your body a tremendous amount of heat and also has various significant effects on your body, such as increases your metabolism, enhance muscle strength, and many more. So eat and healthy diet and exercise daily because these are the source of heat and health of your body.