By krushmichheda


With the temperatures changing and limited sun exposure, it is important to maintain immunity levels to avoid catching infections. Here’s a list of do-able nutritional strategies that one can adapt to stay in the best of health during this time of the year:

  • Vitamin D check!

With the lockdown and now shorter daytime, exposure to the sun has been limited. Vitamin D‘s main source being sunlight, has been found in low ranges in most people who have got their Vitamin D levels evaluated. Its best to get your levels checked and based on that if needed, one could start with supplementation with advice from a medical professional.

  • Add nuts and seeds to your diet

Omega 3 fatty acids are much needed in the winters as they have high anti-inflammatory properties and it also has a therapeutic effect when it comes to depression which is more common with change in season. Nuts and seeds like walnuts, chia seeds, flaxseeds, etc. are high in Omega-3 Fatty acids. Add these in your meals in a powdered form with your milk or roast them and mix with your granola or pair then with a fruit.

  • Include green leafy vegetables in your meals

Green leafy vegetables like spinach, kale, mustard leaves, fenugreek leaves, moringa leaves, etc. are high in vitamins, minerals and phytochemicals such as folate, vitamin K, zinc and potassium. Leafy vegetables can be added to your cooked vegetables or tossed veggies in sandwiches or wraps.

  • Drink adequate water

Fluid requirements are usually ignored in cool environments as the sweat rate is low and it is assumed that there is no precipitation occurring but to your surprise, optimum hydration levels are as much needed during winter than in any other season. One can hydrate better by including buttermilk, soups, infused waters, high moisture fruits to their diet.

  • Add herbal teas to your day

Herbal teas like Tulsi, rosehips, ginger, elderberry and cinnamon come with an array of nutritional benefits to offer. Including these in your diet not only makes an ideal much needed hot beverage but also acts like a wall of defense from diseases.

  • Pair a lean source of protein with your meals

End of the year is a known time for over indulgence especially carbohydrate rich foods. Pairing your carbohydrate rich foods with a good source of protein like curd, paneer, lean chicken, eggs, sprouts, dal, etc. keeps the body satiated for a longer time and reduces the chances of cravings. Spread the protein throughout the day in every meal to increase absorption.

  • Flavour your food with spices

Make your meals using spices such as cinnamon, star anise, turmeric, cloves, cardamom, etc. These are loaded with antioxidants, have anti-inflammatory properties and also help boost the immune system. These spices can be included in curries, cooked vegetables, morning concoctions and herbal teas.