Eat your spinach

Shivanand Kain/ Executive chef, Jaypee Greens Golf & Spa Resort, Greater Noida

When the temperature outside drops, our appetite soars. The metabolism tends to slow down and hence we need extra calories to boost our immunity levels. It is important to nourish and augment the natural defence mechanism during winter to fight against common infections. The season boasts some healthy, wholesome foods you should include in your diet and should definitely be eating.

1) Carrots: Known to have the maximum amount of carotene amongst all fruits and vegetables, carrots are an excellent source for vitamin B, C, D, E, and K; they are rich in fibre and can be eaten in both raw and cooked form. This root vegetable contains anti-oxidants and can be included in a salad, as an ingredient in a soup, or as a side dish, grilled, boiled or steamed. Good for Beautiful skin and prevention of cancer

2) Turnips: Only found in the winter season, turnip is a root vegetable rich in fibre, folic acid, vitamins, calcium, and minerals. Turnips are loaded with calcium and potassium. Good for Healthy bone growth and maintenance

3) Oranges: Oranges are perhaps the quickest source of energy; this low-in calories fruit is full of soluble fibre and contains vitamin C. Good for Lowering cholesterol levels

4) Apples: Huge amounts of phytonutrients, antioxidants and flavonoids make apples a miracle food. Good for Reducing the risk of developing cancer, hypertension, diabetes, and heart diseases

5) Mustard leaves: Low in calories, mustard leaves contain several vital antioxidants, carotenes, vitamins and minerals which are needed during the winter. Good for Prevention of osteoporosis and anaemia

6) Spinach: An excellent source of iron, spinach contains flavonoids and carotenoids which are antioxidants. Spinach leaves are low in fat and rich in vitamin A, C, K, and omega-3 fatty acids. Good for Restoring energy

7) Peas: These tiny green balls are a storehouse of vitamin K and dietary fibre and contain essential B-complex vitamins. Good for The vegetable's anti-inflammatory properties prevent wrinkles, alzheimer's and arthritis

8) Radishes: Slightly pungent in taste, this winter crop is a powerful detoxifier. Radishes are a great source of potassium, folic acid and ascorbic acid. Good for Weight loss and in reducing blood pressure

9) Fenugreek leaves: Commonly known as methi, fenugreek leaves have a strong balancing effect on blood lipid levels. Like most other spices, it is often added to potatoes, chicken and cottage cheese. Good for Lowering cholesterol and blood sugar levels

10) Beets: Although beets have the highest sugar content of all vegetables, one can not only savour their sweet taste but also enjoy the goodness of nutrients. Good for Preventing heart and liver diseases