Why leafy green vegetables are winter superfoods

  Source: https://indianexpress.com/article/health-wellness

All you have to do is look for greens with vibrant colours and crisp leaves, store them in the refrigerator, wrapped in a damp cloth or paper towel and wash them thoroughly before use to remove dirt and pesticides.

As the temperature drops, our bodies crave nourishment to fight off the cold, boost immunity and maintain energy. While hearty soups and warm teas are winter staples, leafy greens are the unsung superheroes. The shorter growing season in winter ensures these greens are more nutrient-dense. Which ones deserve a place on your plate?

Spinach: Rich in iron, vitamin K, vitamin C and folate, spinach helps combat anaemia and boosts the immune system. Antioxidants like lutein and zeaxanthin support eye health while magnesium aids in maintaining energy levels. Spinach is also a good source of dietary fibre, promoting healthy digestion. Use spinach in soups, curries or even as a base for winter salads. Its mild flavour pairs well with a variety of spices and ingredients.

Kale: Rich in vitamins A, C, and K, it has calcium, which supports bone health and antioxidants that fight inflammation and protect against chronic diseases. Sauté kale with garlic for a quick side dish, blend it into smoothies or add it to stews.

Mustard Greens: Popular in many Asian and Indian cuisines, these greens are rich in vitamins C, K and beta-carotene. The sulfur-containing compounds in mustard greens act as natural detoxifiers, helping the body eliminate toxins. Try the sarson ka saag. Pair them with makki ki roti (corn flatbread) for a nutritious winter meal.

Fenugreek Leaves (Methi): They are a rich source of iron, fibre and protein, making them ideal for maintaining energy and preventing fatigue. Fenugreek leaves also have anti-inflammatory properties and help regulate blood sugar levels. Add methi to parathas, dals, vegetables or mix them in doughs for flatbreads.

Collard Greens: These are called Haakh and are used in Kashmir mostly. Rich in vitamin K, calcium and soluble fibre, they help reduce cholesterol and support heart health. They also contain glucosinolates, which have potential cancer-fighting properties. These hardy greens are at their best during winter and can be used in wraps, stews or stir-fries.

Amaranth Leaves: Packed with iron, calcium and potassium, they are essential for maintaining muscle and bone health. Amaranth is also rich in dietary fibre and antioxidants, supporting digestive health and reducing oxidative stress. Can be used in curries, stir-fries or even as a filling for savoury pies.

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All you have to do is look for greens with vibrant colours and crisp leaves, store them in the refrigerator, wrapped in a damp cloth or paper towel and wash them thoroughly before use to remove dirt and pesticides. 

Can Vitamin D deficiency lead to obesity?

 Source: https://indianexpress.com/article/health-wellness

Not everyone with obesity will experience vitamin D deficiency, though the risk is higher.

Vitamin D is a crucial nutrient that plays a role in many bodily functions, including bone health, immune support and mood regulation. However, there is a lot of confusion surrounding its relationship with obesity. Let’s take a closer look at some common myths and facts about vitamin D deficiency and obesity.

Myth: Vitamin D deficiency causes obesity.

Fact: While vitamin D deficiency is linked to obesity, it is not the cause of it. Obesity is primarily influenced by factors such as genetics, lifestyle choices (like diet and physical activity) and hormonal imbalances. Vitamin D deficiency, on the other hand, may be more of a consequence of obesity rather than a cause.

Excess fat in the body can store vitamin D in fat cells, preventing it from circulating freely in the bloodstream where it is needed. This reduced availability of vitamin D can make it difficult for individuals with obesity to maintain optimal vitamin D levels. However, this does not mean that vitamin D deficiency directly leads to obesity.

Myth: People with obesity cannot absorb vitamin D.

Fact: It’s not that people with obesity cannot absorb vitamin D, but rather that excess fat can sequester the vitamin, making it less available in the bloodstream. Vitamin D is a fat-soluble vitamin, which means it is stored in fat cells. When an individual has a higher body fat percentage, vitamin D is more likely to be trapped in these fat cells, reducing its availability for other bodily functions. Therefore, people with obesity often need higher doses of vitamin D to achieve adequate levels in the blood.

Myth: Obese individuals don’t need to worry about vitamin D deficiency.

Fact: Obese individuals are at a higher risk of vitamin D deficiency. Due to the way vitamin D is stored in fat tissue, people with higher body fat are more likely to have lower blood levels of the nutrient.

Myth: Taking vitamin D supplements will automatically help with weight loss.

Fact: While vitamin D supplements can help address a deficiency, they are not a weight-loss solution. A combination of healthy eating, regular exercise, and weight management strategies is necessary.

Myth: Obesity has no impact on vitamin D metabolism.

Fact: Obesity does affect vitamin D metabolism. In individuals with excess body fat, the liver, and muscle tissue can also impact vitamin D processing. Fatty liver, which is common in people with obesity, can reduce the liver’s ability to convert vitamin D into its active form, calcitriol. Additionally, excess muscle mass can bind to vitamin D, decreasing its bioavailability.

Myth: Obesity will always lead to vitamin D deficiency.

Fact: Not everyone with obesity will experience vitamin D deficiency, though the risk is higher. Several factors, including dietary habits, sun exposure and overall health can influence vitamin D levels.