Winter is here with temperatures dropping below freezing. It’s crucial to safeguard yourself during this cold weather. As the temperature drops, the body’s temperature decreases by a degree, slowing metabolism by at least 13%. This might be causing your constant tiredness and sleepiness during the winter season. Consuming specific foods can help regulate metabolism and keep you active and energized throughout the day.
The food we eat significantly impacts our bodies. When temperatures fall and cold weather sets in, it’s essential to nourish our bodies with foods that can elevate body temperature and provide warmth. Here are some nutritious foods that can help keep you warm during cold weather.
Thermogenesis and Body Heat
Foods that take longer to digest can raise body temperature and create a warming effect. This process, termed thermogenesis, involves the body producing heat during food metabolism. Seeking foods high in healthy fats, proteins, and complex carbohydrates is key.
Cold weather is invigorating, yet it has adverse effects on our health. The chill in the air saps our energy, slows down metabolism, leading to increased snacking on fried foods to feel satiated.
However, there’s a spectrum of foods, known as thermogenic foods, that not only comfort during winter but also provide nutrients to boost the immune system. Nature has provided us with a range of healing foods boasting an impressive nutrient profile. Include these nourishing foods in your winter diet for energy and robust health.
Thermogenic Foods:
Root Vegetables: Carrots, beetroots, sweet potatoes, and turnips can help endure cold weather. These root vegetables, like turnips, radishes, purple yams, and sweet potatoes, are essential in winter due to their beneficial thermogenic action. The body’s natural heat production due to food metabolization is known as ‘thermogenesis’. Foods that elevate body temperature and take longer to digest have practical implications.
Millets: Easily available in the market as flours, millets and grains stored in many Indian homes help sustain energy throughout sluggish winter days. Maize, ragi, jowar, and bajra serve as nutritious and gluten-free flour substitutes for wheat. High in starch, millets take time to digest but provide sustained energy.
Nuts: Peanuts, almonds, cashews, pistachios, and dates offer another snacking option and are beneficial during winter. These nuts accelerate metabolism, elevating core body temperature for warmth.
Seasonal Fruits: Feeling hungrier in winter is common, but consuming unhealthy snacks can be detrimental. Apples, coconuts, and bananas are nutritious additions to winter dishes. Bananas, rich in magnesium and Vitamin B, regulate body temperature by supporting thyroid and adrenal gland function. Fruits like apples and coconuts, high in fibre, take longer to digest, producing heat to keep you warm.
Turmeric: Long-associated with healing in India, turmeric is known for its numerous benefits and rich antioxidants. Considered one of the best warming herbs, it tightens tissues and absorbs excess moisture. While it spices up curries, turmeric milk and tea are popular and delightful warming drinks.
Soups: Soups, if prepared with a blend of different vegetables, spices, and herbs while limiting added fat, cream, and salt, are soothing during winter. They offer comfort to a sore throat and ease seasonal cough and cold.
Cauliflower and Broccoli: Cruciferous vegetables top the list to boost your defense against sickness in winter. Loaded with Vitamin C, E, K, folate, and essential minerals, cauliflower and broccoli bolster the immune system and combat infections.
Ginger: A cup of hot ginger tea can keep you warm. Ginger possesses excellent thermogenic properties, boosting metabolism and blood circulation.
Mustard Greens: Mustard leaves, known as mustard greens, are nutrient-rich with vitamins C, A, and K, offering antioxidant properties and potential anti-inflammatory effects. Providing heat to the body during chilly winters, these leafy greens are beneficial.
Sesame Seeds: Replete with protein, minerals, and healthy fats, sesame seeds are a winter essential. Enhancing the taste and texture of dishes, they provide warmth and energy.
Carrots: A winter staple, carrots strengthen health in colder months. Loaded with beta-carotene, they boost immune function and maintain body warmth.
During freezing weather, dietary adjustments play a significant role in naturally generating heat. These modifications are especially beneficial for those struggling with the cold or having a weakened immune system. Therefore, accumulating body heat from external sources and adopting necessary dietary measures ensures your system stays warm from the inside.
Tips for Natural Warmth:
Munch On Dried Fruits
Figs and dates, packed with iron, calcium, and dietary fibre, offer warmth and boost energy.
Include More Root Vegetables: Carrots, radish, garlic, and onions generate more heat in the system, packed with vital vitamins and minerals that enhance the immune system.
Sweeten Up With Honey: Naturally warm, honey is an excellent sweetener, stimulating digestion and soothing a sore throat.
Add Ghee: Ghee supplies healthy fats and energy, dismissing sluggishness and keeping you active.
Water: Drinking more water helps regulate body temperature, combating dehydration-induced drops in core temperature.
Physical Activity: Regular exercise is essential for bone health, cardiovascular health, and weight maintenance during winters. High-calorie burning sessions and strength training are recommended. Limit alcohol consumption and quit smoking for overall health.
Staying warm naturally during winter involves not only external clothing but also smart dietary choices and lifestyle adjustments. Incorporating these foods and practices can ensure warmth and robust health during the colder months
The author is the Cons. Dietician & Nutritionist and Director at NutriFit.