Foods that increase body temperature on cold days
When the temperature drops sharply, it can easily affect people's health and lives. To cope with the cold, you should eat foods that help increase body temperature.
1. Foods that increase body temperature
The human body undergoes thermogenesis when digesting food. This is a process in which the body releases a certain amount of heat to metabolize food. Therefore, the type of food you eat has an effect on whether your body temperature decreases or increases.
In general, foods that increase body temperature are foods that take longer to digest. Because the digestion process requires energy, it can increase body temperature. Complex foods that are high in fats, complex carbohydrates, and proteins are thermogenic foods because they stimulate the body to heat up during digestion.
Barry Swanson, a professor and food scientist at Washington State University, says that some foods raise your body temperature more than others. As your body begins to digest the food, you feel warm because your body has to use energy to digest it. If you find yourself shivering this winter even though you’re heating up or wearing lots of warm clothes, you might want to take a look at your diet.
In winter, especially on days when the temperature drops sharply, the body needs more calories to support the work of keeping warm, consider increasing body temperature with food. Foods that increase body temperature will help you warm from the inside out.
2. Some foods help keep the body warm
Eating foods that increase your body temperature will make you feel comfortable, warm and more resistant to cold. Below is a list of foods that increase your body temperature, helping you stay warm during the cold season.
Green leafy vegetables
Leafy greens are not usually as plentiful in the winter. However, you can find spinach and kale, as well as some other cruciferous vegetables. They are good sources of vitamin C, which helps boost the immune system; vitamin K, which helps blood clot; and vitamin A, which is important for vision.
Menu ideas:During the cold season, you should add some fat to increase your energy. Therefore, stir-fry with spinach and kale is a good choice. You can also add vegetables to salads dressed with extra virgin olive oil.
Winter vegetables
Vegetables like turnips, carrots, cauliflower, and broccoli are abundant during the winter months and are packed with essential nutrients, including beta-carotene, vitamins C and A, which help boost the immune system needed to protect you from colds and flu.
Menu ideas:Add vitamin C-rich broccoli, cauliflower, and bell peppers to any dish. Drizzle sliced vegetables with olive oil and roast them slowly in the oven until their natural sugars caramelize.
Citrus fruits
These fruits are rich in vitamin C which boosts both your immune system and your mood. Traditional citrus fruits include citrus fruits like oranges, grapefruits and lemons.
Menu ideas:If you don't like smoothies in winter, you should use fruits in salads or make dishes with fresh lemon/orange sauce to get enough vitamin C.
Foods rich in vitamin D
Foods rich in vitamin D are essential during the less sunny winter months. Salmon is an excellent source of vitamin D, as are egg yolks, fortified cereals, milk, red meat, and shiitake mushrooms.
Menu ideas:Rub a little olive oil over the salmon fillet and sprinkle minced ginger on top, grill and enjoy.
Beans help increase temperature
Beans such as green beans, kidney beans, lentils and peanuts are full of protein and contain almost all the essential amino acids, providing energy to the body. With healthy fats and lots of protein, they are a smart snack any time of year but will also help you beat the cold.
A favorite bean during the winter is peanuts. Peanuts are rich in vitamin B3, which helps promote blood flow and kick-start your metabolism. This is an important ingredient in fighting colds.
Menu ideas:Add beans to stews or soups or toss them with extra virgin olive oil and lemon juice in your favorite salad.
Vegetable stew
Soup is the perfect winter meal, as long as it's homemade or low in sodium. For healthy, low-sodium soups, stay away from recipes that call for cream, beef, and salt, and stick to recipes that use chicken broth, vegetable stock, or water as the base and call for lots of vegetables.
Menu ideas:Add vegetables or beans to soups for extra fiber and fat-free protein.
Whole grains
Whole grains and brown rice are complex carbohydrates that take a long time for the body to break down, resulting in a sustained release of energy and increased body temperature. Quinoa and other whole grains such as oatmeal and buckwheat provide protein and fiber. Oatmeal is a great breakfast or winter snack. It is high in zinc, which the immune system needs to function properly, and soluble fiber, which promotes heart health.
Menu ideas:Add cooked whole grains to salads to help keep you full longer, and buy whole-grain breads and crackers. Adding cinnamon, cardamom, or nutmeg to oatmeal enhances its flavor without adding calories, fat, sugar, or salt.
Greek Yogurt
Greek yogurt is higher in protein than other yogurts and is a great source of vitamin B12, calcium, and probiotics, which help keep your gut microbiome balanced.
Menu ideas:Sweeten Greek yogurt with bananas or berries, or add a little unsweetened milk to your smoothie.
Nuts and seeds
Nuts such as almonds, walnuts, cashews, and pistachios are high in antioxidants and trace minerals. Be sure to buy raw, unsalted or lightly salted nuts rather than nuts that are sugared, salted, or added to pre-made diet bar mixes.
Menu ideas:Lightly coat walnuts or other nuts, as well as sweet potatoes, beets or green beans with olive oil, roast them in the oven and enjoy them as a snack./.
