3 ‘forgotten’ foods you must include in your winter diet

As the winter chill sets in, it is also time to modify your diet to suit the season’s unique needs. While staples like soups and stews take center stage, there are some forgotten winter superfoods that deserve a spot on our plates. These nutritional powerhouses not only add variety to our meals but also offer a range of health benefits.

Celebrity nutritionist Rujuta Diwekar recently took to Instagram to share often-overlooked winter foods that can contribute to our well-being during the colder months.

Goond or edible gum

Edible gum, known as Goond in Hindi, is a popular and healthy winter food in North India. Derived from the white or brown crystals of the Acacia plant, it is a key ingredient in winter sweets like ladoos, panjiri, and halwa.

Although it is primarily used as a binding and thickening agent in foods and beverages, Deepti Khatuja, chief clinical nutritionist, Fortis Memorial Research Institute, Gurgaon, explains that Goond is celebrated for its warming properties during colder months, helping maintain body temperature and alleviating cold-related symptoms.

It is also a rich source of fibre, which helps in digestion. “Goond prevents constipation and other digestive issues that occur during winter season due to reduced physical activity,” Khatuja shared.

Goond is also praised for its antioxidant and anti-inflammatory properties, which protects against oxidative stress, strengths the immune system, and promotes joint health. Apart from this, it is high in carbohydrates, calcium and magnesium, thereby boosting energy levels and ensuring nutrition for pregnant women.

Hari Lassan or green garlic

Hari Lassan boasts a range of health benefits. (Source: Freepik)

Also known as spring garlic, Hari Lassan boasts a high concentration of antioxidants called Allicin. “This compound aids in reducing cholesterol, combating inflammation, and preventing common winter ailments like coughs, colds, and flu,” said Khatuja.

The green garlic’s immune-boosting properties and ability to reduce oxidative stress make it a valuable addition to winter diets. While some research suggests anti-cancer properties, Khatuja noted that more evidence is needed to substantiate this claim.

Hari Lassan can be used to add flavour to soups, stews, curries and stir-fries. You can also enjoy it chopped in salads or dips for a burst of freshness.

Shalgam or turnip

Turnips are root vegetables belonging to the Brassicaceae family. Low in calories, these veggies are loaded with essential nutrients, antioxidants and dietary fibre, these veggies provide a host of benefits.

“Rich in antioxidants like vitamin C, E, beta-carotene, and manganese, turnips combat the harmful effects of free radicals. The sulforaphane compound in turnips exhibits anti-cancer properties, while their fibre content aids digestion and prevents constipation. Turnips also contribute to heart health, bone health, and possess anti-inflammatory properties due to the presence of omega-3 fatty acids, Vitamin K, and Vitamin B complex,” Khatuja said.

Including turnips in your winter meals also ensures added taste. “Roast it for a satisfying side dish, stir-fry it for a light and flavourful meal, or blend it into soups and stews for a warm and comforting experience,” Khatuja noted.

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