Besan milk, guavas, oats: Eat smart to fight infections this winter | Health - Hindustan Times
close_game
close_game

Besan milk, guavas, oats: Eat smart to fight infections this winter

Dec 26, 2016 03:21 PM IST

A rainbow diet of seasonal fruits and vegetables with plenty of exercise and fresh air will keep you protected from winter ailments

Like every season, winter has its perks. The endless celebrations (oh-so-many-festivals) and the sweet pursuit of all things warm and woolly - endless cups of chai, revelling in the winter sun, falling in love with your bed - adds to the fun.

Low immunity levels make people prone to cough and cold in winter.(Shutterstock)
Low immunity levels make people prone to cough and cold in winter.(Shutterstock)

But the season also brings a host of infections with it.

Hindustan Times - your fastest source for breaking news! Read now.

Get sufficient exercise, fresh air, the sunshine and include the following foods in your diet to avoid falling sick this winter:

Ginger and liquorice

Liquorice, also spelt licorice and known as mulaithi in Hindi, is a common ingredient in cough medicines and ginger is well known for its medicinal and anti-inflammatory properties. The two, when taken together (either boiled in water or added to morning tea), help keep throat infections at bay.

Ginger and liquorice when taken together help keep throat infections at bay. (Shutterstock)
Ginger and liquorice when taken together help keep throat infections at bay. (Shutterstock)

Apples, oranges and guavas

These winter fruits are rich in vitamin C (builds immunity), fibres (beneficial for digestion) and contain antioxidants (which shield body cells from the damaging effects of oxidation) and help fight off cancer, asthma, heart diseases. They help strengthen the immune system against infections and viruses.

Seasonal fruits such as apples, oranges and guavas help strengthen the immune system against infections and viruses. (Shutterstock)
Seasonal fruits such as apples, oranges and guavas help strengthen the immune system against infections and viruses. (Shutterstock)

“Low levels of immunity make people prone to cough and cold in this season. A rainbow diet of seasonal fruits and vegetables rich in antioxidants is advisable to boost immunity,” Dr Cheenu Prashar Vig says.

Green leafy vegetables

Seasonal greens like spinach, fenugreek (methi) and bathua are rich sources of nutrients and antioxidants and excellent for boosting immunity. Fenugreek increases body heat and spinach is high in fibre. They are rich in calcium (good for the lazybones who avoid outdoors in winter), potassium, zinc, magnesium, and vitamin K (helps strengthen bone mass) as well. They also take care of deficiencies in the body while fortifying it against infections.

Seasonal greens like spinach, fenugreek (methi) and bathua are rich sources of nutrients and antioxidants. (Shutterstock)
Seasonal greens like spinach, fenugreek (methi) and bathua are rich sources of nutrients and antioxidants. (Shutterstock)

Besan ka dhoodh

This concoction is excellent for people suffering from asthma, congestion or water retention. Roast one tablespoon of besan or gram flour with one teaspoon of ghee and add milk to it. After it is boiled, let it simmer for a while.

Besan milk is excellent for people suffering from asthma, congestion or water retention. (Shutterstock)
Besan milk is excellent for people suffering from asthma, congestion or water retention. (Shutterstock)

“Have it for dinner. The milk in the mixture (skimmed preferably) will ensure a good night’s sleep, while the besan will keep the body dry at night and prevent formation of phlegm,” Dr Shikha Sharma says.

Oats porridge

Rich in carbohydrates and proteins, porridges make for an ideal winter breakfast. Oats are slowly digested and absorbed into the bloodstream, making you feel energised and full for longer. It contains zinc (good for the immune and digestive system) and vitamin B6 that helps produce serotonin in the brain, which is beneficial for those who suffer from seasonal affective disorder or winter depression.

Oats are slowly digested and absorbed into the bloodstream, making you feel energised and full for longer. (Shutterstock)
Oats are slowly digested and absorbed into the bloodstream, making you feel energised and full for longer. (Shutterstock)

With inputs from Dr Shikha Sharma, founder of NutriHealth, and Dr Cheenu Prashar Vig , senior clinical nutritionist at Max Healthcare

Follow @htlifeandstyle for more

Oscars 2024: From Nominees to Red Carpet Glam! Get Exclusive Coverage on HT. Click Here

Catch your daily dose of Fashion, Health, Festivals, Travel, Relationship, Recipe and all the other Latest Lifestyle News on Hindustan Times Website and APPs
SHARE THIS ARTICLE ON
Share this article
SHARE
Story Saved
Live Score
OPEN APP
Saved Articles
Following
My Reads
Sign out
New Delhi 0C
Friday, March 29, 2024
Start 14 Days Free Trial Subscribe Now
Follow Us On