Here Are Top 10 Winter Super Foods to Promote Bone Health And Immunity

The winter season is here and so are the lazy days. The want to spend extra five minutes in a cozy blanket can be dangerous to health. Along with this, you also have to make sure that you are eating the right food. Foods have the power to protect you from extreme weather conditions. Foods also prevent skin, hair and other body issues.

A renowned nutritionist shares important foods that will protect you from severe winter. According to her, the top 10 winter superfoods include time tested food practices and include those in the diet. They should provide good immunity, joint and bone health. 

• Bajra / pearl millets
  

Benefits: Rich in vitamin B, bajra promotes muscle growth and hair regeneration.
How to add to your diet: Bhakri, laddoo, khichdi, bhajani, thalipeeth etc

• Goond / edible gum
  

Benefits: Goond is good for bones, sex drive and digestive aid.
How to add to your diet: Laddoos, gond paani, roasted in ghee and sprinkled with sugar.

 

• Green Veggies – palak/ spinach, methi/ fenugreek leaves, pudhina/ mint, sarso / mustard leaves
  

Benefits: Full of antioxidants, fibre, vitamins, green veggies are anti-inflammatory in nature and reduce burning in hands and feet.
How to add to your diet: Sabzi, saag, raitas and add them to dals and chutneys.

• Kand And Root Veggies

Benefits: Prebiotic and aid in weight loss. Helps in improving digestion and have loads of nutrients.
How to add to your diet: Tikkis, sabzis, specially dishes like undhiyo. Kand and root vegetables can roasted and eaten with seasoning of salt and chilli powder.

• Seasonal Fruits – Peru / guava, Sitaphal/ custard apple, Khumani/ apricot, Apple

Benefits: Have micronutrients and fibre. Provides hydration to the skin.
How to add to your diet: Enjoy them ripe, eat fresh and whole after washing. Seasonal fruits are a good mid-meal option.

• Til (Sesame seeds)

Benefits: Essential fatty acids and Vit E. Sesame seeds are good for bones, skin and hair.
How to add to your diet: Use Chikki, laddoo, chutney and seasoning.

• Peanuts

Benefits: Amongst world’s healthiest foods, rich in Vitamin B, amino acids, polyphenols they are also good for heart.
How to add to your diet: Have them boiled, roasted, turn them into a chutney, use them for seasoning, in salads and sabzis.

• Ghee / clarified butter
  

Benefits: Essential fatty acids, makes it easy to score vitamin D, A, E etc, good taste enhancer.
How to add to your diet: Cook in ghee, add ghee to dals, rice, bhakri, bhatis and rotis.

• Makkhan (White Butter)

Benefits: Beneficial in joint lubrication, skin hydration, bone health, critical for work from home induced load on neck and spine and reduces gas.

How to add to your diet: A dollop of white butter on bhakri or bhajani, thalipeeth ,added to saags or dal in winter.

• Kulith / horsegram ( Kollu)( Other forgotten pulses like alsane, navrangi dal, etc) pulses
  

Benefits: Prevents kidney stones, beats bloating, good source of protein, fibre and micro-nutrients
How to add to your diet: As parathas, soup, dal etc.

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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New insights on inflammation promoting heart disease

A new study has found that bone marrow factors lead to increased production of w ..

Read more at:
https://health.economictimes.indiatimes.com/news/industry/new-insights-on-inflammation-promoting-heart-disease-study/88490543

A new study has found that bone marrow factors lead to increased production of white blood cells that drive inflammation in cardiovascular disease.

In patients with heart disease, white blood cells are more numerous, said senior author of the study.

Many of these cells can be found in a plaque- the buildup of fats, cholesterol and other substances in a blood vessel- where they arrive after being born in the bone marrow and migrating through the bloodstream. But what leads to their increased bone marrow output is not clear, the Dr. added.

Through experiments conducted in human bone marrow and mice, the researchers found that high blood pressure, atherosclerosis, and the occurrences of a heart attack each can cause changes in the number of blood vessels in the bone marrow. These hallmarks of cardiovascular disease also changed the bone marrow vessels’ structure and function and affected their release of factors that regulate white blood cell production and migration.

As a consequence, more white blood cells were available in the body, and this increase, called leukocytosis, propels inflammation everywhere, including in the arteries and the heart, explained the Dr.

This study will allow us to now examine how to reduce white blood cell production to normal values, thereby cooling off inflamed plaques anywhere in the body, the Dr. added.

This study provides strong evidence that cardiovascular disease affects the bone marrow vasculature and consequently blood stem cell activity said a researcher.

This work sheds new light on the important role played by the vascular bone marrow niche and how inflammation

occurs. It could lead to new targets and treatments for heart disease, the leading cause of death, the researcher concluded.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement