To keep your body warm on cold days, choosing the right food plays a very important role. Check out 10 foods that help generate heat and keep your body warm from the inside.
Although all foods generate heat during digestion, there are some foods that take longer to digest and increase body temperature, which makes the body feel warmer.
Foods high in complex carbs, protein, and healthy fats heat up the body more, meaning they burn more calories during digestion. This is called thermogenesis. A mixed diet can cause an energy expenditure of 5-15% of your daily energy expenditure.
1. Green leafy vegetables indirectly warm the body
Green leafy vegetables are rich in vitamins, minerals, antioxidants and fiber, and do not provide direct heat energy like foods high in fat or starch. However, they play an important role in maintaining overall health, thereby indirectly helping the body fight the cold.
Spinach is rich in vitamins and minerals that boost the immune system and help keep the body warm.
They help reduce the risk of chronic degenerative disorders, improve blood circulation, have anti-inflammatory properties, and help regulate blood sugar levels. Vegetables like spinach and kale are rich sources of vitamin C, which helps boost the immune system...
2. Some tubers
Vegetables such as white radish, beetroot, carrots, sweet potatoes... contain many essential nutrients, including beta-carotene, vitamins C and A, which help strengthen the immune system needed to protect the body from colds and flu. These vegetables require more energy during digestion, causing the body temperature to increase.
3. Foods rich in vitamin D regulate the immune system
Vitamin D is not only important for strong bones, but it also plays a role in regulating the immune system and helping the body absorb calcium effectively. Getting enough vitamin D also helps the body feel warmer, especially on cold days. Salmon, mackerel, tuna, herring, egg yolks, fortified cereals, milk, red meat, and shiitake mushrooms are all good sources of vitamin D.
4. Herbs and spices
According to traditional medicine, herbs and spices such as garlic, turmeric, ginger, cinnamon... help the body fight all respiratory disorders and are also an antiseptic, antibacterial, help fight coughs and colds, stimulate appetite, digestion, and improve blood circulation.
The sulfur compounds in garlic help dilate blood vessels, helping blood circulate better, thereby warming the body. Garlic contains allicin (a sulfur compound) which has immune-boosting, antibacterial and antiviral properties that help the body fight colds and coughs, thereby reducing the risk of catching a cold. Garlic helps increase metabolism, produce heat, and warm the body from the inside.
Curcumin - an active compound found in turmeric, is a powerful antioxidant and helps fight oxidative damage and boost immune function.
Ginger contains gingerol and shogaol, compounds that have a warming effect on the body, which stimulates thermogenesis and warms the body from the inside out, and can induce natural sweating. Ginger increases blood circulation, helps reduce inflammation, and can stimulate thermogenesis.
Cinnamon contains cinnamaldehyde, a compound that dilates blood vessels, helping blood circulate better, thereby warming the body. Cinnamon helps increase metabolism, produce heat, and make the body warmer. Cinnamon has anti-inflammatory effects, reduces cold and cough symptoms, and helps the body become healthier.
5. Low sodium soup
Soups are a great way to warm up, but choose low-sodium soups. Low-sodium soups contain 140 mg of sodium or less per serving. Avoid butter, cream, beef, and salt in soups, and instead use chicken broth, vegetable broth, or other broth-based recipes. Add beans or lentils to your soups for fat-free protein and fiber.
6. Whole grains
Oats are rich in beta-glucan fiber, which helps lower cholesterol, stabilize blood sugar and provide sustained energy.
Whole grains (oats, barley, corn, brown rice...) contain many complex carbohydrates, which when digested by the body will release energy slowly, helping the body stay warm longer. The fiber in cereals helps strengthen the digestive system, stabilize blood sugar, create a feeling of fullness for a long time and provide stable energy for the body. Whole grains contain many B vitamins, iron, magnesium, zinc,... to help strengthen the immune system, support energy metabolism and keep the body warm. Whole grains also maintain stable blood sugar levels, helping the body always have enough energy and reduce the feeling of cold.
7. Fruit
Citrus fruits such as oranges, lemons, mangoes and guavas are high in vitamin C which helps increase nutrient absorption, boosts the immune system and helps relieve coughs and colds. Bananas are also considered a thermogenic food, rich in vitamin B and magnesium which helps the glands regulate body temperature.
Strawberries, blueberries, raspberries, and kiwis are all high in fiber and antioxidants, and are rich in vitamin C, manganese, and vitamin K1.
These fruits do not provide direct heat energy like foods rich in fat or starch. They help the body stay healthy by providing essential vitamins, minerals and antioxidants. This indirectly helps the body function more efficiently, strengthens the immune system and helps the body fight colds, thereby making you feel warmer.
8. Greek Yogurt
Greek yogurt, compared to other yogurts, is higher in protein and is an excellent source of vitamin B-12, calcium, and probiotics, which help keep your gut flora balanced. Avoid low-fat, flavored yogurts.
9. Nuts
Nuts like almonds, walnuts, cashews, pistachios are rich in antioxidants and trace minerals. Make sure to eat unsalted or lightly salted nuts instead of nuts with added sugar, salt, butter, cream, etc.
10. Drink plenty of warm water
Drinking warm water is a simple but effective way to keep your body warm, especially on cold days. Warm water helps blood vessels dilate, increases blood circulation, and warms the body from the inside. Warm water helps the body absorb nutrients from food better, providing energy for the body. Drinking warm water helps thin mucus in the respiratory tract, reduce coughs, runny noses, and strengthen the immune system. Drink plenty of water even if you don't feel thirsty.
Source: https://giadinh.suckhoedoisong.vn/10-thuc-pham-tot-cho-suc-khoe-giup-giu-am-co-the-172250212071515426.htm
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