As the weather gets colder, it’s time to adjust your diet to meet the needs of the season. Soup and stews are the most popular foods of the season, but there are some winter super foods we’ve forgotten about that deserve a place on our menus. Not only do they add flavour to our meals, but they also offer a variety of health benefits.
RUJUTA DIGWEKAR, A.K.A. Rujuta the Nutrition Guru, recently shared some of the most underrated winter foods on Instagram that can help us stay healthy in the colder months.
Goond or edible gum
Goond, also known as edible gum, is one of the best and healthiest winter snacks in north India. It is made from white or brown Acacia crystals and is used in winter sweets such as Ladoos, Panjiri, Halwa.
Although it is mainly used as a thickener and binding agent in food and drinks, Deepti says, “Goond is well-known for its warming effects during the winter months, which help to regulate body temperature and reduce cold-related symptoms.” According to Deepti, the chief clinical nutritionist at Fortis Memorial Research institute in Gurgaon,
It is also high in fibre, which aids in digestion. “Goond helps in relieving constipation and digestive problems that are common in winter due to lack of physical activity,” said Khatooja.
Goond is also known for its antioxidant and anti-inflammatory benefits, which protect against oxidative stress, strengthen the immune system and improve joint health. Additionally, Goond is rich in carbohydrates, calcium, and magnesium, which increases energy levels and provides nutrition for pregnant women.
Hari Lassan or green garlic
Hari Lassan also known as spring garlic has a high antioxidant content called Allicin which helps in lowering cholesterol, fighting inflammation and preventing common winter illnesses such as cough, cold and flu, according to Khatuja.
The immune-supporting properties of green garlic and its ability to lower oxidative stress makes it an excellent addition to your winter diet. While some studies suggest anti-cancer benefits, “more research needs to be done to confirm this,” said Dr. Hari Lassan.
You can use hari lassan as a flavouring ingredient in soups, stew, curries, and stir fries. It can also be chopped in salads and dips for added freshness.
Shalgam or turnip
Turnips are a type of root vegetable that belongs to the family Brassicaceae. They are low in calories and rich in nutrients, antioxidants, dietary fibre, and other beneficial nutrients. Turnips are rich in antioxidants, which fight free radicals. They are rich in vitamin C, vitamin E, beta carotene, manganese and other antioxidants.Sulforaphane compounds in turnips have anti-cancer benefits.
The fibre content of turnips helps in digestion and suppresses constipation.Turnips are good for your heart, bones and other organs. They also have anti-inflammatory benefits due to their Omega-3 fatty acid, vitamin K, and vitamin B complex.
In addition, you can add turnips to your winter meals. “You can roast them for a hearty side dish, add them to stir-fries for a light, flavourful dish, or add them to soups and stew for a hearty meal,” she said.
