Have you ever felt like not going outside because of the chilling weather in winter? Especially in the winter morning, stepping out from your warm bed is the most challenging thing of your day. The temperature goes to minus degrees in many countries and regions worldwide. People who live in those areas have to keep their bodies warm in different ways the whole day. One of the ways that people highly consider keeping their bodies warm in winter is to load their bodies with a lot of clothes.
What if you can keep your body warm by eating specific foods this winter? Some foods keep your body warm from the inside out through their natural warming properties. You can easily keep your body warm if you feed your body with certain nutrients and specific foods which keep your body warn in winter.
The weather affects the body’s metabolism. Normally, the metabolism process of our body gets low in the winter season. Here are some foods, nutrients, and important tips that will help to keep your body warm.
Nutrients that help keep your body warm
Some nutrients increase the body’s thermogenesis effect, which helps it stay warm from inside. Food sources of these nutrients are available in your kitchen or local market. You need to know about them.
Protein
Protein is another macronutrient that increases body heat. This is called the thermic effect of food (TEF). Protein food sources such as meat, fish, eggs, soy, legumes, etc., increase the body’s metabolic process. The body needs more energy to digest protein than fat and carbohydrate. The smallest unit of protein is an amino acid. When protein is broken down into amino acids in the digestion process, it produces body heat.
Spices
Black paper, cinnamon, green or red chili, turmeric, and ginger are some herbs that create body heat and stimulate your metabolism process. Spices have their, by default, warming properties. When you eat spices, the body responds and tries to cool down. As a result, blood flow increases, and the body experiences more heat and sweating. You might have realized that eating high-spice foods like chili beans, curries, and suicide chicken wing is not as uncomfortable in winter as in summer.
Fat
Fat is one of the macronutrients that the human body needs to perform crucial and vital functions of the body. In winter, fat food sources not only give you a feeling of warmth but also provide you the energy to work. You must have seen that fatty people do not feel cold as much as others. The primary energy source is carbohydrate food, but fat sources such as nuts and seeds, cheese, extra virgin olive oil, avocados, etc., work best in winter.
Vitamins and Minerals
Research was conducted to know the thermodynamic effect of food. That research found that foods that are good sources of Vitamin C, Vitamin E, Vitamin B6, and minerals such as Manganese (Mn), Phosphorus (P), and Potassium (K) make foods warm in nature.
Foods that increase body heat as per Ayurveda
Ayurveda is an ancient science that provides in-depth knowledge of food and nutrition. It describes many techniques to keep the body warm, including many food sources. Some of these foods not only increase internal body heat but also enhance blood circulation and improve digestion.
Garlic
In Ayurveda, garlic is considered one of the most powerful sources of internal heat. Garlic contains some sulfur compounds, such as allicin, which enhances blood circulation and helps to keep the body warm. Allicin also works as an antioxidant and boosts immunity. Garlic also contains Vitamin B6, Vitamin C, and Selenium (a trace mineral), which support immune functions and enhance metabolism.
Turmeric
The main ingredient in turmeric, which increases the heat in the body, is “Curcumin.” Turmeric has a thermogenic effect on the body and enhances the body’s metabolic rate. “Curcumin” increases the body’s heat and boosts immunity. During the digestion process of turmeric, the body burns more calories, which increases the body temperature. The benefits of using turmeric in winter are improved blood circulation, boost digestive fire, metabolic stimulation, immunity booster, etc.
Whole Grain
A few whole grains like quinoa, brown rice, millet, oats, barley, buckwheat, and corn help the body stay warm in winter. In Ayurveda, millet is recommended the most for winter and is known as winter food. The digestion process of whole grains takes much longer because whole grains are natural and should be consumed with minimum processing. Whole grains are rich in fiber and high protein and are a complex carbohydrate food source packed with other vitamins and minerals. Consuming whole grains with other spices, such as turmeric and cinnamon, will keep you warmer in the winter.
Mustard and Sesame Seeds
Because they certainly keep the body warm, mustard and sesame seeds are best for winter. In Ayurveda, massaging the body with mustard or sesame oil is suggested to keep the body warm. Mustard seeds have a sulfur-based compound called “allyl-isothiocyanate,” which makes them warm and pungent. They boost heat creation by stimulating blood flow and can boost metabolism in the body.
On the other hand, sesame seeds, also known as ‘til’ in Ayurveda, are packed with powerful nutrients that generate heat in the body internally. In winter, when hands and feet remain cold most of the day, the sesame oil massage relaxes the blood vessels and improves blood circulation. Sesame seeds are good sources of magnesium, iron and zinc, and healthy fats. Two compounds, sesamin, and sesamol, are present in sesame seeds, which are antioxidant lignans that enhance the product of heat and fat metabolism.
Top 10 healthy winter food list
When the winter season is at its peak, keeping the body temperature is essential to protect against winter diseases such as colds and coughs. These are the top 10 winter food lists that will help keep the body warm, active and energetic.
1. Dates
Dates are easily available and are one of the super foods for wintertime, which keep the body warm.
2. Fenugreek
Fenugreek increases immune system and is high in calcium, vitamin C, iron, etc. It also helps improve oxygen transportation.
3. Saffron
A Half-Pinch of saffron, added to warm milk or a food dish, gives quick warmth in winter.
4. Oranges
Food sources high in vitamin C increase the body’s immune system. Fruits like oranges are good sources of vitamin C. Along with oranges, lemon and grapefruit can be part of our winter nutrition.
5. Honey
Honey has a warming effect on the body. You can directly add honey to warm milk, any herbal tea, or warm water; just avoid honey from direct heat.
6. Millets
Whole grain foods like millets supports in winter to keep the body warm. You can make porridge in the morning or at dinner time.
7. Mustard Greens
Like many winter foods, mustard greens have a warming and healthy property for the body. They are very nutritious which have Vitamin C, iron, calcium, and vitamin B6, which will retain your body warm this winter.
8. Berries
Different berries, such as strawberries, blackberries, blueberries, and raspberries, have antioxidant properties, improve blood circulation, and provide warmth.
9. Cinnamon
Cinnamon is a spice that should be used to improve metabolism and blood flow. It is also helpful in balancing blood sugar levels, which is beneficial for diabetic patients.
10. Root vegetables
Vegetables like carrots, beet roots, radishes, and sweet potatoes are considered warm. Merging these vegetables with different spices like cinnamon, turmeric, black paper, rock salt, or black salt not only improves the taste but these foods will keep the body warm.
Healthy winter drinks to keep the body warm
Coffee
Coffee holds caffeine, which escalates blood circulation and keeps the body warm. One to two cups of coffee a day is enough. Coffee also has antioxidant properties and is helpful for brain health and heart health.
- You can add coffee powder available in the market directly to warm water and sip it gently. It might taste bitter or tasteless, but it is very advantageous.
- In hot milk, you can add coffee powder, add sugar for taste, and enjoy it.
Milk with Turmeric
- Before going to bed at night, take hot milk in a glass, add a pinch of turmeric powder, and mix them well. This drink works best in winter.
Herbal Tea
The finest part of herbal tea is that it contains most of the spices’. Herbal tea gets warmth to the body and has a nice taste. Pre-packed herbal tea is available in the market and online. You need to add the tea powder and drink it.
In different ways, you can make herbal tea. One of them is as follows:
- Take a bowl and add 2-3 cups of water
- Add a cinnamon or half-spoon cinnamon powder, little bit of ginger, and half a teaspoon of turmeric powder
- Let the water boil for at least 10 minutes
- Rinse it into a cup; you may add a teaspoon of honey for taste.
And your herbal tea is ready. In the same method, you can make different herbal teas by adding different ingredients, such as cinnamon, clove, lemon, honey, ginger, peppermint etc.
Green Tea
Green tea is an herbal tea that raises the body’s metabolic rate. It is better to buy green tea packets from the nearby market or shop online. Just add green tea powder to a cup of warm water and drink it.
Hot Soups
Drinking different types of soups in winter keeps the body warm. You can create different types of soup at home; however, readily available soup sachets are also available online or at the nearest market.
One tomato soup recipe is as follows:
- Chopped 4-5 ripped tomatoes.
- Sauté little garlic and onion till immaculate.
- Add these chopped tomatoes and cook until it becomes very soft
- Add in the mixer blender, include little water, and mix until it gets smooth
- Drop in a pot, you may add cream, salt, black pepper powder, and dried basil
Your tomato-basil soup is ready. In winter, you may also prepare chicken and vegetable soup, lentil and sweet potato soup, or pure vegetable soup.
Carrot juice
In winter, carrot juice is very healthy, although you can also eat raw carrots as well. One of the main reasons for having carrot juice is that you have the opportunity to include multiple other things as well for taste and for keeping your body warm.
- Take 5-7 carrots in the juice mixer grinder
- Add spinach, berries (preferably Indian gooseberries), a pinch of rock salt, and black pepper
- Grind well and drink fresh carrot juice
- You may add other ingredients such as pomegranate, mint leaves, and lemon.
Frequently asked questions
Foods such as millet, cinnamon, honey, fenugreek, radish, carrot, dates, and mustard greens will keep your body internally warm and active. Food sources like cinnamon and turmeric improve blood circulation and enhance metabolic rate, which is beneficial in winter.
Garlic, turmeric, whole grains, mustard seeds, and sesame seeds increase body heat, according to Ayurveda. Adding these food sources regularly to your diet in winter will increase your body heat. These foods also have other benefits, such as enhancing metabolism and improving digestion.
Protein, fat, spices, Vitamins such as Vitamin C, Vitamin E, and Vitamin B6, and minerals such as Manganese (Mn), Phosphorus (P), and Potassium (K) make foods warm in nature. Foods high in these nutrients help to keep the body warm.
Massage with mustard or sesame oil and regular exercise help keep the body warm without eating too many winter foods. However, to keep the body warm for a long time, it is important to consume foods that are hot in nature.
Turmeric, Cinnamon, green or chili powder, black pepper, and ginger powder are a few spices that, if used in winter, help keep the body warm. You do not need to add too much of these spices. A small quantity may easily work in a regular meal.
Outcome
Usually, in winter, the body does not get quickly active and energetic. Sometimes, you spend your whole day just being lazy and inactive. One of the reasons for not feeling active in winter is the cold weather. Keeping the body warm in the winter is not a difficult task. You need to be aware of foods which keep the body warm and start consuming them.
Nature has already given us all the food sources for different seasons. The easiest way to keep the body healthy in winter is to devour foods available in winter. In places where temperatures are extremely low, you may consume non-vegetarian foods such as meat, chicken, eggs, and fish. Prepare non-vegetarian foods with different spices. Adding spices to food increases the taste and heats the body.
Regular exercise, massaging your body twice or thrice a week, eating winter foods, adding specific spices to your meals, and getting proper sleep are some habits you can quickly implement to keep your body healthy in winter. “Enjoy the winters.”
References
- https://www.sciencedirect.com/science/article/pii/S2666154320300247
- https://www.banyanbotanicals.com/pages/ayurvedic-cooling-vs-heating-foods?srsltid=AfmBOoqf5hU4UaHgESVooR_UOKufJz6C_rbI8dm9PbyF5cWCFOelIxcI
- https://www.pingminghealth.com/article/581/warming-and-cooling-characteristics-of-common-foods/
- https://www.uclahealth.org/news/article/knowing-which-foods-warm-body-such-ginger-or-cool-like