7 Vegetables To Include In Your Winter Diet

Winter may be your favourite season but it brings along several health risks. The chilly winters can cause several infections, it makes your skin dry and all you may need is comfort food. Winter is also the time when you get vegetables in abundance. They are beneficial for your health as well as skin. Seasonal vegetables are full of nutritional value, they are rich in nutrients and can make any dish flavourful.

1. Spinach

Spinach is often referred to as a superfood. A nutritious, green leafy vegetable, spinach is highly beneficial for your health and skin. It helps prevent premature ageing, loss of vision, boosts your immunity and has anti-inflammatory properties. It protects the body from several diseases and aids in proper brain functioning. The antioxidant properties of spinach prevent cancer and help relieve chronic abdominal distress. It is full of nutritional properties and contains essential vitamins. It is rich in carotenoids and provides high vitamin A. It also contains zinc, magnesium and iron. It promotes healthy cell division and improves the healing properties of the body. Spinach can be used in salads. It has high fibre content and can help you lose weight faster.

2. Carrots

A healthy, versatile and delicious vegetable that contains a large number of vital nutrients and vitamin A, B, B2, B3, C, D, E and K. Carrots are an excellent source of beta carotene. They are good for the eyes and prevent night blindness. Not only that, carrots can slow down the aging process, prevent heart disease, cancer and diabetes. They give you good skin, hair and nails and must be eaten by women to regulate their menstrual flow. You must eat carrots to maintain healthy body weight. Carrots can help flush out toxins from the liver, cleans the entire body and significantly reduces bile and fat in the liver. It can be included in sandwiches, wraps or salads.

3. Kale

This is one of the healthiest vegetables that can grow in cold weather along with other cold-tolerant plants like Brussels sprouts, cabbage and turnips. You may find kale available throughout the year but the best quality is available in winters. It is highly nutritious and is packed with vitamins A, B, C and K, and minerals such as calcium, copper, manganese, potassium and magnesium, fiber, antioxidants and powerful plant compounds.

Additionally, kale has flavonoid antioxidants that have powerful anti-inflammatory effects. Studies suggest that a diet high in flavonoids may help reduce the risk of certain cancers.

4. Beetroot

A vibrant red vegetable, beetroot is known for its numerous health benefits.They are tasty and healthy, loaded with iron, vitamins A, B6, C and other important minerals. These micronutrients help in the liver detoxification process, lowers the risk of diabetes, obesity, heart diseases and increases production of white blood cells. It boosts our immune system and helps fight inflammation. Beetroot can lower both systolic and diastolic blood pressure.

You can have beetroot smoothies and juices to improve your physical performance. It has low calorie content and can be added to dips and salads.If you are on a diet plan, include beet in your meals to maintain a healthy weight.

5. Sweet potatoes

Sweet potatoes are specifically found in winters and they are almost everyone’s favourite. They are inexpensive but healthy. Rich in fiber, beta-carotene, vitamins A , B6 and C, and antioxidants, sweet potatoes are a must have this winter. It effectively fights the common cold and flu. They are also fairly low in glycemic index and keep you feeling full for longer due to the fibre content. They prevent constipation, sudden heart attack, flu viruses, and aids in the formation of blood cells. It further helps fight against stress and while most health conscious people avoid eating potatoes, they choose sweet potatoes as the most satiating carbohydrates for losing weight. They are full of fibre and vitamins and protect your heart.

6. Broccoli

Broccolis are gaining popularity as they are highly nutritious and can prevent thickening of the arteries. They make your immune system stronger as they have beta carotene, and also have calcium, vitamin C, K, zinc and selenium. It's high fibre content is ideal for someone who wants to lose fat. You can add broccolis to soups, salads, or eat it as a side.

7. White radish

White radish is another vital vegetable full of potassium, sodium, Vitamin C  and magnesium. It has high water content and is low in calories. It helps maintain nerve functions, and keeps away symptoms of flu, cancer, and coronary heart disease. Include it as a part of salads, use it as fillings for paratha and more.
You may also try mustard greens which are rich in beta-carotene. These help protect the cells of our organs from free-radical damage.

Conclusion:
Winter or throughout the year, including vegetables in your diet is extremely important. Staying healthy, getting sufficient nutrients and minerals help fight diseases and is crucial for good health.
While the vegetables listed here have numerous health benefits, there are plenty more vegetables that are also great for your health. Make sure you eat a balanced diet, mix vegetables in your diet and get the most out of them.

References:
www.timesofindia.indiatimes.com/life-style/
www.ndtv.com/health/winters
www.healthline.com/nutrition/healthiest-winter-vegetables