Top healthiest winter foods | Best fruits and vegetables to eat in winter

Winter is a time to smell inside and especially around the savory of a kitchen in full use. Our bodies require certain things from us during the cooler months. They want us to have extra sleep, they want us to rug up and stay inside more, they want us to be gentle with ourselves, and they want us to eat quite differently to other times of the year.

Life is good in the summer when green smoothies and raw salads are popping up out of the ground in great abundance. Raw vegan food diet seems a bit more daunting once those cold winter months set in. Eating lots of raw vegan foods will also keep your immune system thriving during cold and flu season when friends and family are sniffling the days away.

Body temperature drops due to the cold weather and your body have to spend more energy to warm it so your appetite rises. You may lose energy rapidly when you do physical activities. Frequent hunger pangs in winter are natural, but what is important is to keep a tab on what you eat and how much, else, it can create problems with digestion, as digestion generally, slows down in winters.

Top foods to eat in winters

Pomegranate in winter to be healthy

Pomegranate is best and is tasted in the form of popular juice. This is a heart health perspective that’s probably a good thing. The pomegranate juice is rich in antioxidant, with a cup of daily might that helps to keep free radicals from oxidizing LDL cholesterol. Thus, the oxidizing LDL can contribute to plaque buildup in arteries. Drink pomegranate juice might improve blood flow to the heart in people with myocardial ischemia, which is a serious condition in which the heart’s oxygen supply is compromised because the arteries that lead to it are blocked.

Hot soups best winter food

You are back home from outside and very hungry. Soups give you extra energy to push off the blankets and get moving on a chilly day. Simple tomato or chicken, oats, vegetables and mushroom soup will be enough to keep you full until your meal. Soups not only give you nutrients, but are also low in calories unless you put lots of butter and cream to it. They keep your throat infections at bay as well. They are the best nutritious, healthy, energetic and fat-cutting food suited for any day.

Consume cooked foods instead of cold or raw foods

Food must be “burned” in the “fire” of digestion. It’s still important to have some raw in your diet so that your body is receiving fresh, liver enzymes. Cold and raw foods must be “heated up” more than cooked foods and as such they dampen and weaken the fire of digestion. Winter is the month when raw food diets can become tricky. Our bodies naturally crave warm food during winter, and it’s important that we give it to them. You can decrease the ratio of salads and increase the ratio of cooked food.

Dark leafy greens healthy winter food

Dark leafy greens, such as kale, chard and collards, thrive in the chill of winter when the rest of it produce section that looks bleak. A frost takes away with the bitterness of kale. Thus, the greens are particularly rich in Vitamins A, C and K. All the collards, mustard greens and escarole are the best sources of folate that are important for women in childbearing age.

Eat heating foods and spices for good health in winter

The spicy food will not only keep you warm, but will have a healing effect on your overall health. The better producers of heat in the body that are spices like cinnamon, clove, coriander, ginger, garlic, pepper, nutmeg, turmeric, sea, salt and chili. Warm beverages are a great way to satisfy a sweet craving as well as give the body some spice.

Chocolate best winter food to eat

Chocolate keeps you sweet tooth in check, while exploring new combinations, varieties and flavor profiles. Smoked sea salt and toasted almond, extra dark and dotted with cacao nibs. Have one small chunk broken off a bar each winter day or popping one perfect truffle. Never chew just let that puppy melt.

Citrus fruits for good health

Citrus fruits that include lemons, limes, oranges and grapefruit are best in the juiciest with a wintertime and can add sunshine to the dreary winter. The citrus fruits are fully loaded with Vitamin C and is one of the medium orange that can deliver more than 100 percent of your daily dose. Thus, the citrus fruits are rich sources of flavonoids. This can afford at a predominant flavonoid in these fruits that has hesperidin, which can boost you with good HDL cholesterol that can lower bad LDL cholesterol and triglycerides.

Eat simply and chew your food well

Eat simple meals of just two or three different foods that can mix many different types of foods taxed the digestive system. You should chew each mouthful at least 30 times, breaking the food into small particles and allowing the salivary enzymes to begin their work digesting the food.

Eat grounding foods during winter

Your body will feel more supported if you feed it heavier meals that include legumes and beans and grounding foods like root vegetables. It’s no mistake that these are the veggies that are in season during autumn and winter: potatoes, sweet potatoes, carrots, turnips, celery root, pumpkin and beet-root. It’s super important that we eat seasonally, so look for foods grown locally in your area.

Onions are healthiest winter foods  

Onions are rich in flavoring anything from soup to grain salads to pasta to meat. Onions are good for health. This helps in unassuming veggies that can low in calories, but can surprisingly high with Vitamin C and fiber. Thus, the onion has lower LDL cholesterol levels and can raise HDL cholesterol. The various types of onions are easily available in the market. The stash onions outside the fridge in a cool, dry place for several months. This is best with a sautéed white onion jazzes up this fig, ricotta and arugula flatbread pizza.

Grains are healthy eating in the winter months

Take some time to try a few new grains during the winter. Add a multitude of fabulous and nutritious grains to my repertoire. Things like wheat berries, faro, buckwheat groats are all staples for breakfast porridge or savory salads at lunch and dinner time. They are a superb source of complex carbohydrates, so they really keep you going and keep you happy.

best healthiest winter foods are dry fruits

Almonds, pistas, raisins, dried anjeer and cashews can be great sources of energy during winters. You can easily find these in Indian markets. They are heavily loaded with vitamins, minerals and can also satisfy hunger for a long period of time. You can carry them while travelling or eat them as a quick snack. You can also drink a hot glass of milk with the powder of all the dry fruits. These will not only warm you up, but will also induce a good sleep. You should remember not to go overboard with dry fruits; else, too much would make them heavy to digest.

Warm beverages to protect during winter

Besides hot chocolate, eggnog, coffee and tea, cocktails made out of whisky, brandy, gin and other beverages are great warmers for cold winter days. Some beverages are taken smoking hot for the feel of warmth, whereas others impart the feel of warmth in the body on consumption. Simmering apple cider with spices like ginger is excellent for all occasions, but more for the cold chilly winter day.

Avoid overeating during winter cold

Excessive intake of food greatly burdens the entire digestive system. The ancient Ayurvedic medicine recommends consuming the amount of food that will fit into two supped hands at any meal. Practice moving away from the table while you are still a bit hungry.

Winter season food items

Along with a pleasant weather, winter welcomes various vegetables and fruits with varied health benefits. But winter is a time of downtime as a result human metabolism slows down. It is important to conserve energy and build strength by consuming the right seasonal food items.

Fruits to be taken in winter

Orange is enriched with vitamin C and is low in calories. Orange is capable of fighting against germs. Biting and chewing an apple stimulates the production of saliva in mouth, reducing tooth decay by lowering the levels of bacteria. It also helps to keep Alzheimer’s away, curbs all sorts of cancers, decreases risk of diabetes, reduces cholesterol, prevents gallstones, neutralizes irritable bowel syndrome, controls weight, detoxifies liver and prevents cataracts. The carrot has a good level of carotene. Carrot is also a good source of Vitamins B, C, D, E and K, as well as calcium pectate.

Fenugreek and mustard leaves in winter

Fenugreek leaves are enriched with vitamins, minerals, fiber and phytonutrients. It can lower cholesterol and help to keep diabetes under check. Mustard leaves are highly nutritious and a good source of several vital antioxidants, vitamin, minerals and carotenes.

Over hydration – Is it possible to drink too much water?

All of your major systems of your body depend on water to work properly. Drinking plenty of water throughout the day will help in reducing body temperature, flushing waste products out of the body. As water levels in your cells rise, they begin to swell, causing a variety of health problems. When the water level increased in the body, then it leads to water intoxication or low levels of sodium in the blood clinically called hyponatremia.

Causes

The amount of water in the body can be controlled by urine production in the kidneys and the thirst response. Over hydration can be caused due to drinking too much water during exercise, uncontrolled diabetes, Psychiatric conditions.

Increase in dehydration is due to reduction in blood plasma volume as blood flow to the skin is decreased. As blood flow reduces cooling and leading to higher body temperature.

Symptoms

  • Headache
  • Nausea and vomiting
  • Fatigue
  • Lethargy
  • Restlessness and irritability
  • Unconsciousness or coma
  • Muscle weakness, spasm or cramps
  • Confusion

Digestive symptoms

Over hydration may cause a sloshing sensation in your stomach, vomiting, impaired digestion, nausea and you may lose appetite.

Neurological symptoms

Neurological symptoms include mental confusion, dizziness, nausea, irritability, hallucinations, restlessness and headache. It may further lead to loss of consciousness and death from brain swelling.

Over hydration depends upon the symptoms which includes cutting back on fluid, salt intake, diuretics and medications.

Over hydration can be prevented by avoiding more than one liter per hour of fluid. Avoid sports beverages that contain the electrolytes sodium and potassium as both are less in sweat.

  • Eat half a banana before half an hour a workout to give your body the potassium needs.
  • Try to eat snacks with salt, like pretzels or chips before and after long, hot workouts.
  • Avoid taking aspirin, acetaminophen or ibuprofen during any race or long workout, as it may interfere with kidney function.
  • Consume sports drinks with low sugar, i.e., about 5 grams per 8-ounce serving is recommended.
  • Coffee, tea and watery fruits and vegetables towards fluid intake.

Effects of over hydration

Digestion

You may feel nausea and vomiting as your stomach is full and heavy. You may also experience a lack of appetite as your stomach is full. A large quantity of fluid at one time may upset the stomach.

Energy

You feel lethargic and tired due to much fluid in a short time. You may experience cramps, weakness and muscle pains.

Brain function

A large fluid intake alters sodium levels, which make your brain cells in trouble due to lack of the minerals. Your brain tries to function at lower than average sodium levels because of brain cells are plumped up with fluid causing swelling in your brain. This is dangerous and sometimes lead to death.

What are the effects of over hydration?

The effects of water and intoxication are closely interlinked to the symptoms of over hydration.

  • Digestion issues: Over hydration on the stomach fills too much fluid and prepares to digest food. This helps to present for digestion and the person starts to feel nauseated and vomit now and then. The stomach is being full of liquid that individual may lose appetite. This is capable of handling too much liquid at one time, which will process it much harder and slower. Thus, water remains in the stomach and vomiting the result. Drinking excess water leads to vomiting and dehydration. Over hydration alleviate the water intoxication problem.
  • Change in brain function: The effect of over hydration on the brain has some serious repercussions. The hyponatremia of the sodium particles is less compared to the given amount of water present in the blood. Thus, the brain cells will fill much faster with fluids. This leads to mild to severe headaches and to seizures and coma. The swelling of the brain is a very dangerous condition that as in rare cases leads to death.
  • Mood and energy fluctuation: Hyponatremia has an individual’s mood and energy levels. This may feel lethargic and tired, while at any other times that you feel irritable and is restless. The two extremes occur at the same time that is related to mood swings. But, you will also feel muscle spasms, muscle pain and overall weakness in the body.
  • Acidosis: The blood and tissues are highly acidic state. They are high in damaging to the organs. This is high in acid levels and is burning the tissues that may damage even the heart and brain. When the body fills with too much water. This is closely related to acidosis.

Hydration key moments to stay hydrated

  • Driving: The essential to remain hydrated whilst driving as dehydration that can cause fatigue and lack of concentration.
  • Working: Many people don’t drink enough amounts of working hours. This results in tiredness and is lack of concentration. This requires no physical activity with a vital to get enough water intakes.
  • Studying: The brain represents 2% of the body’s weight and helps to receives approximately 20% of the body’s blood circulation. The brain remains fully hydrated.
  • Exercising: Many people are not aware of the correct amount of water that is to intake the consumption whilst exercising. These are more than 30 minutes, ensure that you drink enough water before during and after.

Side effects caused by consuming energy drinks

Energy drinks are energy enhancing beverages that contain a blend of stimulating herbs and nutrients. There are many dangers of drinking energy drinks from coffee to carbonated fruit flavored beverages. Energy drinks can help to prevent unnecessary problems while helping you get the most benefit from the drink. Some of high powdered energy drinks that are available in market are pimp juice full Throttle, rock star, monster energy, rage, cocaine and red bull. They promote beverages containing ingredients, but may be unfamiliar to many consumers.

Energy drink side effects include energy drink heart attack and even energy drink death. Energy drink lawsuits are on the rise as consumers report energy drink heart problems due to caffeine overdose and other ingredients such as dimethylamylamine. They are linked to cardiovascular problems, such as high blood pressure, heart palpitations cardiac arrest and death. They may cause cancer by the amounts of folic acid consumed.

Energy drinks are simple beverages that contain some form of vitamins & other chemicals which boosts your energy for a very short span. These energy drinks have lots of sugar & caffeine which provides energy for you. They are being sold in the market as other drinks, but can be dangerous due to the ingredients from which they are made of in comparison of those typical drinks that we all take. The amount of caffeine, ephedrine, Guarana and ginseng depends on the content of each bottle and if you will ask for a big punch you can get the bigger bottles.

Feeling nervous

Nervousness and jitteriness are common side effects of caffeine. Nervousness may be characterized by excessive sweating, tremor, nausea and racing thoughts.

Stomach Irritation

Nausea is a common side effect of caffeine ingestion. Additional gastrointestinal symptoms that may result from drinking energy drinks include vomiting, frequent defecation, diarrhea and gas. Caffeine triggers hydrochloric acid production in the stomach, if you have gastric ulcer you may be at an increased risk for digestive side effects.

Insomnia

Insomnia is an inability to fall or remain asleep due to their high caffeine content. Energy drinks may interfere with sleep for hours after ingestion. Caffeine is a stimulant that speeds blood flow to organs like the brain, thereby causing feelings of energy and alertness that can prevent sleep. Stop drinking six to seven hours before going to bed.

Headaches and migraines

Too many energy drinks can lead to severe headaches from the caffeine withdrawal symptoms. Changing the amount of caffeine you ingest daily can cause more frequent headaches.

Irritability

Irritability and other negative mood changes have been observed in caffeine users. Caffeine can over stimulate the nervous system, leading to anxiety and depression when taken in high doses or by people who are sensitive to the substance. If you experience mood swings, irritability, emotional symptoms after consuming energy drinks, it is necessary to reduce your caffeine consumption or avoid the substance altogether.

Type 2 diabetes

Many energy drinks are also very high in sugar, they can eventually wear out the insulin producing cells of the pancreas, which leads to type 2 diabetes.

Cardiovascular effects

Tachycardia is also known as rapid heartbeat that can occur with caffeinated products. Cardiovascular symptoms can also occur when modest amounts of caffeine are consumed by sensitive individuals. Missing caffeine with other stimulants like pseudoephedrine or prescription amphetamines increases the risk for cardiovascular side effects.

Vomiting

Too many energy drinks can lead to vomiting. This causes dehydration and acid erosion of teeth and esophagus if frequent.

Liver and nerve injury

Heavy consumption of energy drinks may result in excessive consumption of B vitamins, such as niacin or pyridoxine and may result in liver or nerve injury.

Developmental problems

Adolescent consumption of caffeine has been linked to dependence, poor sleep and possible developmental problems.

Self harm

Alcohol mixed with caffeinated energy drinks puts adolescents and young adults at serious risk of self harm.

Other possible symptoms include; low blood pressure, edema, palpitations, tachycardia, cerebral arteritis, vertigo, headache, insomnia, mania, vaginal bleeding, amenorrhea, fever, appetite suppression, pruritus, cholestatic hepatitis, mastalgia, euphoria, sleeplessness and miscarriage.

Energy drinks do not provide more energy than other soft drinks, but they do have an “energizing” effect related to the stimulation provided by caffeine. The concentration of caffeine (32 mg/100 ml of product) present in energy drinks provides a total of 80 mg of caffeine per 250 ml can.