As winter sets in, the chilly weather calls for foods that not only warm the body but also strengthen immunity, enhance digestion, and promote radiant skin. Mumbai-based nutritionist Prachi Mandholia recommends five nutrient-packed superfoods—mustard greens, bajra, carrots, sesame, and oranges—to keep you thriving during the cold season. Let’s explore how these foods can elevate your health and well-being.

Mustard Greens: The Immunity Booster

Mustard greens, or sarson ka saag, are a winter staple in many Indian households. Packed with vitamins A, C, and K, these leafy greens are a powerhouse for boosting immunity. Prachi explains that their high antioxidant content helps fight off seasonal infections like colds and flu. Additionally, mustard greens are rich in fiber, which supports healthy digestion and prevents winter sluggishness. Incorporate them into your diet through hearty curries or pair them with makki ki roti for a nutritious meal.

Bajra: The Warming Grain for Energy

Bajra, or pearl millet, is a gluten-free grain that’s perfect for winter. Its warming properties make it ideal for combating the cold, while its high fiber and protein content provide sustained energy. According to Prachi, bajra aids digestion by promoting gut health and preventing constipation, a common issue in colder months. Rich in iron and magnesium, it also supports heart health. Enjoy bajra in rotis, khichdi, or even as a savory porridge to stay energized and warm.

Carrots: The Skin Glow Enhancer

Carrots are more than just a crunchy snack—they’re a winter superfood loaded with beta-carotene, which the body converts into vitamin A. Prachi highlights that this nutrient promotes glowing skin by repairing tissues and protecting against dryness, a common winter woe. Carrots also contain vitamin C, which strengthens immunity, and fiber, which aids digestion. Whether eaten raw, juiced, or cooked in soups and stir-fries, carrots are a versatile addition to your winter diet.

Sesame Seeds: The Bone and Heart Protector

Tiny but mighty, sesame seeds are a winter essential recommended by Prachi for their wealth of nutrients. Rich in calcium and magnesium, they support bone health, which is crucial during the less active winter months. Their healthy fats promote heart health and keep skin hydrated, preventing flakiness. Sesame seeds also aid digestion due to their fiber content. Sprinkle them on salads, blend them into chutneys, or enjoy them in laddoos for a nutrient-packed treat.

Oranges: The Vitamin C Powerhouse

Oranges are synonymous with winter, and for good reason. Bursting with vitamin C, they bolster immunity and help ward off seasonal illnesses. Prachi notes that their antioxidants also promote skin health by fighting free radicals, ensuring a natural glow. The fiber in oranges supports digestion, keeping your gut happy. Enjoy them fresh, juiced, or as a zesty addition to salads for a refreshing health boost.

Embrace Winter with These Superfoods

Incorporating mustard greens, bajra, carrots, sesame, and oranges into your winter diet can transform your health. These superfoods, as recommended by Prachi Mandholia, offer a holistic approach to staying warm, immune-strong, and radiant. So, head to your kitchen, experiment with these ingredients, and make this winter your healthiest yet!

Read Also: Guava vs. Banana: Which Fruit Reigns Supreme for an Energy-Packed Breakfast?

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