What to include in your diet to stay healthy in winter, why you should eat vegetable soup, says nutritionist

Nutritionist Israt Jahan's advice on diet to stay healthy in winter

It is winter in the seasonal cycle. At this time, the body's natural immunity tends to weaken a bit. Due to dry weather, not drinking enough water, and uncontrolled eating habits, problems such as fever, cold and cough, sore throat, excessive dryness of the skin, and constipation occur during this season.

In addition, various health complications such as joint or knee pain increase during winter. For this reason, conscious and scientific changes in eating habits are important to stay healthy during this time, clinical dietitian Israt Jahan told Channel 24 Online. According to the advice of this nutritionist, nutritious ingredients and winter vegetable soup play a role in staying healthy in winter.

Special emphasis in winter diet:
➤ Consume adequate water and liquid food: Although the feeling of thirst is less in winter, the body's water requirement remains unchanged. Not drinking enough water increases constipation, kidney complications and skin dryness. In this case, the thing to do is to drink at least 8-10 glasses of water a day. You can drink hot water, lemon tea and light vegetable soup; these are considered beneficial liquid foods.

➤ Selection of foods that boost immunity: It is very important to keep immunity strong to prevent winter infections. For this, you can eat fruits rich in vitamin C such as oranges, amla, lemons etc. at this time. You can include winter vegetables rich in vitamin A and antioxidants in your diet. In addition, ginger, garlic and turmeric can be included in the diet in moderation.

➤ Moderation in excess oil and heavy foods: In winter, the attraction to fried and fatty foods naturally increases slightly, which can increase the risk of weight gain, gastric problems and heart disease. For this reason, it is better not to use excess oil in cooking during the winter season. It is better to choose boiled and lightly cooked foods.

Needs and benefits of nutritious soup of winter vegetables:

Soup made with winter vegetables is an ideal healthy food for winter. It is easy to digest, helps keep the body warm and plays an effective role in preventing dehydration. For this reason, it is recommended to eat vegetable soup in winter.

Beneficial vegetables for winter:

▪ Carrots: Rich in vitamin A and antioxidants.

▪ Cauliflower and cabbage: These vegetables are excellent sources of fiber and vitamin C.

▪ Spinach: Provides iron and folate.

▪ Radish, pumpkin and gourd: Aids in digestion and is relatively low in calories.

Nutritional guidelines for homemade winter vegetable soup:

When making soup with winter vegetables, it is important to remember that the vegetables cannot be overcooked. They should be lightly boiled so that the nutrients remain intact. You can use some pepper or ginger to enhance the taste by keeping the amount of salt limited. Avoid artificial flavors, excess cornflour or processed ingredients. In addition, patients with diabetes, kidney disease or high blood pressure should select ingredients according to their personal health condition.

Advice:
Winter diet should vary according to age, physical condition, existing diseases and lifestyle. It is especially important for people suffering from long-term diseases to follow a personal diet plan. In case of any physical complications or problems at this time, one should seek the advice of a specialist doctor as soon as possible without wasting time.