Introduction: It's well-known that eating mutton helps to ward off the cold, but else should you eat more of in the winter?
1. Oatmeal: Prevents winter depression. With relatively less sun exposure in winter, the body's serotonin levels are lower, which can easily lead to seasonal affective disorder. A study from the Massachusetts Institute of Technology found that whole grains like oatmeal help maintain the body's serotonin levels and prevent depression. Additionally, brown rice and fruit can also help improve mood.
Oatmeal with Milk
2. Walnuts: Prevent dry and chapped skin. Skin is prone to becoming dry, itchy, or cracked in winter. Foods rich in omega-3 fatty acids, like walnuts, help prevent dryness from the inside out, as these fatty acids keep the skin healthy.
Furthermore, salmon, flaxseeds, olive oil, and tuna are also beneficial for skin health.
3. Garlic: Prevents colds. Winter is the peak season for colds. A new 12-week study from the UK involving 164 healthy adult participants found that the group taking garlic supplements had 24 cases of colds, compared to 64 in the placebo group. The reason is that allicin in garlic can stimulate the growth of white blood cells and enhance the body's anti-inflammatory ability. Foods like carrots, yogurt, and oysters also have some cold-preventing effects.
Garlic Stir-fried with Water Spinach
4. Zucchini: Prevents weight gain. People tend to overeat when it's cold. A study from Bastyr University in the U.S. found that increased intake of dietary fiber helps prevent weight gain.
Foods rich in dietary fiber, like zucchini, are relatively low in calories, digest slowly, and keep you feeling full for longer, thus preventing overeating in winter. Zucchini also contains carotene, which is beneficial in fighting diseases like cancer and heart disease. Additionally, green vegetables, whole grains, and legumes can also aid in weight loss.
Sautéed Zucchini with Eggs
5. Chicken soup: Helps relieve nasal congestion. A stuffy nose and difficulty breathing are the most common annoyances in winter. Hot beverages like chicken soup can make breathing easier and help alleviate discomfort from colds. A study from the University of Nebraska found that drinking chicken soup can also reduce inflammation in the nose and throat. Adding vegetables to chicken soup helps increase fiber intake. Other foods that can help clear the airways include fish soup and hot tea.