Top superfoods to keep you warm during winter

(Baonghean.vn) - In winter, low temperatures make us feel very cold, even freezing. Nutrient-rich foods, antioxidants, and immune-boosting foods will help keep you warmer during the cold winter months. Hot drinks or cooked foods like the following will help keep you warm throughout the long winter.

1. Hot cocoa

A cup of hot cocoa is enough to warm your body on a cold winter day. Simply mix sugar and cocoa powder with a glass of hot water, you can add two bars of dark chocolate and almond milk, then stir well.

Furthermore, incorporating dark chocolate into daily meals can significantly improve health. A type of flavonoid found in cocoa is an antioxidant that reduces the damage caused by free radicals – the root cause of cardiovascular disease and cancer. Thanks to the flavonoids in cocoa, blood cells are also less affected by free radicals.

2. Pumpkin Soup

For those deficient in vitamin A, a nutrient essential for improving eyesight, consuming dishes made from pumpkin is recommended. Adult women need 0.7mg/day.

Therefore, when cooking soup, about 1/3 to 1/2 of a mashed pumpkin is enough. For those who want to reduce calorie intake, pumpkin is also a top choice due to its antioxidant properties from beta-carotene – a common compound in brightly colored foods with high anti-cancer potential.

3. Oatmeal porridge

Oatmeal porridge is a very suitable food as the weather gets colder. This type of porridge is made from grains, so it's rich in fiber and plant-based proteins. Therefore, just one bowl of oatmeal porridge can provide you with enough energy for a long time.

When discussing the components of oatmeal porridge, starch cannot be overlooked. Nutritional studies have shown that just 3g of starch in oatmeal porridge per day can help reduce bad cholesterol levels by 5-10%.

To make oatmeal porridge more nutritious, nutritionists recommend adding some foods containing healthy fats such as almond butter and chia seeds – foods rich in minerals and protein but cholesterol-free.

4. Dishes with lots of chili peppers.

Chili peppers, a spice used in soups and stews, contain a compound called capsaicin, which adds a spicy, hot, and rich flavor to your dishes, boosts metabolism, and limits fat accumulation.

The spiciness and heat of chili peppers warm the body. For fatty foods, capsaicin can reduce body weight by up to 8%. According to researchers in South Korea, the seeds in chili peppers contain protein, which helps keep muscles firm.

5. Baked sweet potatoes

Similar to pumpkins, sweet potatoes are particularly rich in vitamin A. Just one medium-sized baked sweet potato provides significant nutritional value to the body. Furthermore, sweet potatoes also contain vitamin C, potassium, calcium, and a small amount of iron.

Baked sweet potatoes help keep you warm and healthier during the winter.

Baked sweet potatoes are very low in calories. Avoid margarine and any butter-based fats sprinkled on them. It's certain that eating sweet potatoes is very effective in fighting cancer.

6. Ginger tea

Ginger has thermogenic properties, which help keep the body warm. Because of this property, ginger also helps boost metabolism and improve blood circulation.

Studies have shown that people who drink hot ginger tea in the morning don't feel hungry. Finally, ginger tea also helps reduce muscle soreness after high-intensity workouts.

7. Walnuts

Walnuts are a year-round treat, especially popular in the fall, the harvest season. It's wonderful to toast walnuts on a cookie sheet in a 3500-degree oven for about 5 minutes. Drizzle with oil and add some seasoning like pepper for a unique aroma.

Walnut-filled pastries are an irresistible treat in winter.

Even better, walnuts contain alpha-linolenic acid – an omega-3 fatty acid that boosts cardiovascular health. Scientific studies have shown that people who consume walnuts, walnut oil, or almond oil manage their blood pressure more effectively than those who consume very little alpha-linolenic acid.

8. Winter melon

Besides vitamin C and calcium, most types of winter squash also contain potassium. Scientific studies have shown that meals rich in potassium can reduce the risk of stroke by up to 21% and limit cardiovascular disease. Winter squash also contains vitamin A and fiber.

We cook the winter melon and then add salt, garlic, pepper, and even dill or fresh turmeric. Another thing to note is that you can separate the winter melon seeds and roast them like pumpkin seeds.

9. Avocado

Here's a way to enjoy avocados in cold weather: Roast the avocados. After roasting, slice them into small pieces and eat them with other fruits and vegetables. The monounsaturated fats in avocados help reduce bad cholesterol and provide nutrients to nourish cells.

According to the American Heart Association, avocados also make us feel full, maintaining energy levels. Furthermore, research published in the Journal of Nutrition indicates that eating one-fifth of an avocado can increase satiety by up to 23% for about five hours.

10. Apples

Apples are a wonderfully sweet fruit in the fall. They are used to improve digestion thanks to their high content of both soluble and insoluble fiber. Scientific studies have shown that an average, unpeeled apple contains 4.4 grams of fiber.

To boost the antioxidant content of apples, we should sprinkle a little cinnamon powder on each slice. Experts also note that an apple is approximately 86% water. Therefore, apples are also an effective food for maintaining hydration.

Thu Tra

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