As winter sets in, your body responds in fascinating ways. The cold weather causes your blood vessels to constrict, a natural defence mechanism that restricts blood flow. While this makes your heart work harder, elevating your blood pressure and heart rate, it also slows circulation. The result? A drop in the body temperature that leaves you feeling cold and craving warmth. But, don’t you worry as nature has a remedy for you–a bounty of winter vegetables that not only adds vibrancy to your plate but also kindle the warmth within.
Which vegetables do you need to eat in winter to keep yourself warm?
As you huddle indoors, savouring the essence of the season, India’s leading dietician Avni Kaul explores the top winter veggies that promise to be your culinary companions, infusing comfort and warmth into every bite.
1. Beetroot (Chukandar) – Beetroot, a winter superfood, offers numerous health benefits. Packed with Vitamin C, folate, potassium, fibre, and antioxidants, it aids blood purification and circulation. Rich in iron, crucial for haemoglobin production, it helps regulate body temperature. Phytonutrients like betalains provide powerful antioxidant, anti-inflammatory, and detoxification properties. Additionally, its nitrates enhance oxygen delivery to muscles, boosting physical performance. With low calories, beetroot is ideal for maintaining a healthy weight, making it a valuable addition to winter diets.
2. Carrot – Carrots are a crunchy and tasty superfood packed with essential vitamins like A, B, C, D, E, and K. Their vibrant orange colour comes from carotenoids that generate warmth in the body, making them great for staying cozy in winter. Carrots improve vision, slow ageing, prevent heart disease and promote healthy skin. They cleanse the liver, provide energy, aid digestion, and keep winter skin hydrated. Enjoy them in salads, sandwiches, or as juice for a winter boost!
3. Sweet Potato – The digestion of sweet potatoes and other root vegetables demands extra energy, raising your body temperature and thus keeping you warm during winter. This winter staple provides a nutritious boost to your diet. Packed with vitamins A, C, and B6, along with minerals like potassium, they support immune function and prevent illnesses. High in fibre, sweet potatoes keep you full, aid digestion, and regulate blood sugar, preventing energy crashes. Their complex carbohydrates offer a steady release of energy, helping maintain body temperature and providing a comforting winter meal. Roast them, mash them, or turn them into comforting soups to enjoy the full spectrum of their benefits.
4. Turnip (Shalgam) – Turnips, part of the Brassica family, share a kinship with broccoli and kale. This winter vegetable adds crunch and a peppery kick to cold-season meals. Versatile and hearty, turnips shine in dishes like curry, soup, and pickles. Packed with vitamins, minerals, and antioxidants, they boost overall health. Roast with winter veggies for a hearty side or incorporate into soups for a comforting and nutritious touch.
5. Spinach – Spinach, a nutrient-packed leafy green, combats ageing, enhances immunity and prevents vision loss. Its anti-inflammatory and antioxidant properties ward off diseases, including cancer. Abundant in vitamins A, B, C, E, K, zinc, magnesium, and iron, it promotes healthy cell division and aids healing. Incorporate spinach into salads or dishes with cottage cheese or corn for a winter diet boost. Rich in carotenoids, it provides a high dose of vitamin A, while vitamin C promotes radiant skin. Iron in spinach supports healthy blood circulation, aiding temperature regulation.
6. Mustard Greens – Mustard greens, a winter staple in Indian cuisine known as sarson ka saag, come from the same plant that yields mustard seeds. These lacy-edged leaves offer a less bitter and more peppery taste than kale or Swiss chard. Rich in beta-carotene, they contribute to improved eye and bone health. Mustard greens contain glucosinolates, phytonutrients that protect liver and organ cells from free-radical damage. Additionally, they are a good source of immune-boosting vitamin C, vital for winter health.
Now you are ready to welcome winter with a plate full of vibrant and nutritious delights. Embrace the season’s bounty with beets, carrots, sweet potatoes, turnips, spinach, and mustard greens, infusing your meals with warmth, health, and the comforting essence of these winter superfoods. Savor the goodness they bring, making this winter a season of nourishment and well-being.
Author Avni Kaul is a qualified nutritionist, experienced dietician, Diabetes Educator and founder of Delhi’s successful diet and nutritionist clinic NutriActivania. She is also one of India’s eminent weight-loss experts, diabetes dieticians, pregnancy dieticians and child nutritionists and helps kids to develop a strong immune system, fight allergies, gain height and weight as well as fight overweight / Obesity with an effective diet plan that is easy and fun to follow by children.
In Buenos Aires, 2018 Summer Youth Olympic Games Nutritionist Avni Kaul was the Advisor (Nutrition) from India. She is a Gold-medallist master’s science graduate from the University of Delhi in the subject of Food and Nutrition. Avni Kaul is a diet and nutrition columnist in some of India's leading newspapers and magazines like - NDTV, TimesNow, Grazia and more.
Diet Programs by Avni Kaul
Your dietician consultation with dietician Avni Kaul will do the following things. Avni Kaul’s diet program will offer:Focus on your health benefits: Key benefits Avni offers, are long-term wellness, freedom from restrictive diets, and improved relationships with food and body, that include "intuitive eating," "weight loss without hard core dieting," and "healthy eating for pregnant woman and kids".
A high degree of qualifications, expertise, and achievements: Dietician Avni is one of the most sought-after dieticians in Delhi because of her qualifications that include gold medalist in Master's Degree of Science, B.Sc and M.Sc Food and Nutrition, Certified Diabetes Educator, Diploma in Applied Sports and Exercise Nutrition.
Fully personalized diet plans: With dietician Avni Kaul, you will get a tailor-made diet that suits your body and mind only that will help you to achieve your health goals in a holistic and sustainable manner be it is with your weight management, pregnancy diet, child nutrition, diabetes or thyroid management.
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