Healthy foods you can add to your diet this winter

As winter settles in Bangladesh, the mesmerising sight of local winter vegetables and colourful seasonal fruits, and the joy of enjoying 'pitha' with friends and family on a chilly day, bring us much joy.

From early-morning bazaar trips to drinking date palm juice and warm evening tea, winter changes how people eat and live. This is a season where people need to be conscious of their diet. To enjoy winter to the fullest, one must include winter superfoods in their diet. Fresh, local produce in the market makes our diet more nutritious and healthier.

Fortunately, in Bangladesh, markets offer seasonal, nutritious foods that can help boost our immune system and prevent common colds and flu. One must make the most of these seasonal foods to maintain well-being throughout the winter. Leafy greens to citrusy fruits and herbal drinks, these winter superfoods deserve a spot on our plates.

Starting with the seasonal fruits and vegetables

Winter welcomes us with seasonal fruits and vegetables readily available in local markets, which are suitable for our immune system and overall health.

Citrusy fruits such as oranges, amlaki, and lemon are the best options for winter. Consuming these fruits not only helps with colds and flu but also improves skin health.

Kamranga, also known as 'Starfruit', is a star-shaped seasonal winter fruit rich in Vitamin C, loads of antioxidants, and high in fibre. It helps with digestion due to its fibre content and regulates the body's metabolism.

Another uncommon fruit available is Kodbel, or 'Woodapple', which is a mushy fruit popular among young students and street-food lovers. It can be eaten raw or enjoyed with a blend of 'Bit lobon', crushed dry chillies. This nutritious fruit is a rich source of antioxidants, fibre, vitamin C, iron, and protein, offering health benefits for digestion, blood sugar control, gut health, and energy.

Sofeeda, a nutritious winter fruit, has almost the same nutrients as Kodbel. The potassium and antioxidant content in this fruit help control blood pressure and reduce the risk of a heart attack.

Speaking of vegetables, some of our favourite vegetables grow in winter. No one can resist the temptation of home-cooked winter food with vegetables.

Root vegetables are common and essential to include in our diet. Vegetables like radish, beetroot, carrot, and sweet potato are rich in vitamins, fibre, and antioxidants, and are healthy options for a weight-loss snack.

These vegetables can be used in many ways, such as curries, steamed dishes, soups, and salads, with their own blend of techniques and spices.

Spinach, mustard greens, fenugreek leaves, and red amaranth (Lal Shak) are the leafy greens of winter, and cruciferous veggies, like cauliflower, cabbage, and green peas, can't be ignored. These contain loads of vitamin A, C, potassium, and antioxidants that solves problem for gut health, digestion, and eyesight.

For healthy and low-calorie diets, you need juices

For a healthy, low-calorie diet, drinks and juices made from fresh seasonal fruits and vegetables are a perfect option. From the fruits section, apples, oranges, or mixed fruits work well with a mixture of spices and a sweetener. Oranges are citrusy and contain loads of Vitamin C, and apples have fibre, which works as a natural sweetener, so no need for extra added sugar.

Root vegetables, single or combined, are good choices for making easy, affordable juice at home. Beetroot or carrot juice contains fibre, high levels of vitamins, potassium, and antioxidants, which increase blood circulation. In contrast, carrots are rich in vitamin A, which supports healthy eyes.

Warm tea with cloves and ginger is an effective drink for fighting colds and flu. They have natural medicinal properties that help reduce sore throat and cough, and increase body warmth.

Protein and carbs dishes to keep you warm and energetic

Popular freshwater fish in the winter season include rui, katla, tilapia, and shing. These fish are mostly seasonal because of their adaptability to cooler temperatures, making them suitable for winter cultivation.

They are the powerhouse of vitamins and minerals, especially high-quality protein and omega-3 fatty acids to maintain heart health; vitamin A for eyes and stronger bones.

Mustard oil is widely used in Bangladeshi cooking and for making 'bhorta'. Other alternatives include nuts (e.g., peanuts, almonds) and sesame seeds.

We are heading towards some hearty, flavourful winter foods. Foods filled with herbs, spices, and family recipes make us want even more. Using a variety of seasonal vegetables, one nutritious dish that keeps our bodies warm is 'Khichuri'. Even if this dish is available year-round, winter adds a twist, turning it into khichuri with mixed vegetables. This dish delivers the taste of each vegetable, along with instant energy.

'Bhorta' (Mashed Items) becomes the star of the table. Sheem (bean) bhorta, Dhonia (Coriander) bhorta, mashed tomato, and eggplants always steal the spotlight.

For lighter options, choose salad as a snack or side dish. Fruit salad with a mix of roasted nuts, choice of oil, herbs, and probiotics (yoghurt, cheese) can be incorporated with a winter diet.

Vegetable salad with sliced carrots, cabbage, beets, nuts, and a choice of salad dressing is easy to make and makes for a quick, healthy, and fulfilling dinner.

For quick evening snacks, try warm soup with other veggies and protein. These meals ensure nutrition and keep your body warm.

Every winter, there is a trend of BBQ nights on the building's rooftop with friends and family. Some people may be concerned about their health, so there are healthier, more nutritious options for them. Grill or barbecue chicken at home, and pair it with sautéed vegetables like cauliflower or sliced carrots.

You may also serve it in a more Western style, adding green beans, mashed potatoes, and a lemon slice on the side. This allows you to get other vitamins and nutrients your body needs.

Winter is a season to slow down, so to keep yourself going all day, you need healthy, nutritious meals and snacks. A balanced approach- vegetables, fruits, fish, meat, and other supplements will provide adequate nourishment. Winter food in your diet can lead to healthier, cosy winters, just like the warmth of homes.

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