Learn about the ten essential winter superfoods recommended by celebrity nutritionist Rujuta Diwekar for inclusion in your diet

Superfoods are foods that provide exceptional nutritional value while containing minimal calories.

10 Winter Superfoods You Must Include In Your Diet, As Per Celeb Nutritionist Rujuta Diwekar

Amongst the plethora of foods available, there exist a category known as superfoods – those that provide us with maximum nutritional benefits while containing minimal calories. This is indeed remarkable, isn’t it? Not only do they aid in achieving weight loss goals, but they also contribute to overall health and well-being. A fundamental aspect of maintaining good health is incorporating seasonal foods into our diets, as they are naturally abundant during specific times of the year. Winter brings forth a variety of foods like carrots, oranges, and bajra. However, do winter superfoods exist? Absolutely! In a recent Instagram post, renowned celebrity nutritionist Rujuta Diwekar shared a list of 10 superfoods crucial for consumption during the winter season. Let’s delve into each of them. But before we do that, let’s establish what defines a superfood.

What Exactly Are Superfoods

What Exactly Are Superfoods

Superfoods are defined as foods that possess a high nutritional density, meaning they contain a wealth of nutrients while being relatively low in calories. Typically, these foods are abundant in vitamins, minerals, and antioxidants. Examples of common superfoods include:

  • Leafy green vegetables
  • Berries
  • Garlic
  • Turmeric
  • Wheatgrass
  • Barley
  • Tea
  • Dark chocolate

While incorporating superfoods into your diet can contribute to overall health, it’s important to note that solely relying on them without addressing overall nutrition, exercise, and rest may not ensure optimal well-being.

Winter Superfoods According to Rujuta Diwekar

Highlighting 10 winter superfoods, celebrity nutritionist Rujuta Diwekar emphasized that these were derived from traditional food practices. Here are the superfoods recommended to incorporate into your winter diet for enhanced immunity, joint and bone health, improved skin and hair, and more:

1. Bajra


Incorporating bajra into your diet is highly recommended for several reasons:

  1. Versatile Grain: Bajra is a versatile grain packed with Vitamin B, essential for cell growth, maintaining eyesight, and aiding digestion.
  2. High Fiber Content: Bajra is rich in fiber, which is beneficial for digestive health and helps in maintaining overall well-being.
  3. Supports Muscle Growth and Regeneration: The nutrient composition of bajra makes it beneficial for muscle growth and regeneration, aiding in maintaining physical health.
  4. Promotes Hair Health: Bajra contributes to improving hair health, ensuring that your hair remains strong and vibrant.

There are numerous ways to incorporate bajra into your diet, including preparing khichdi, chapati, bhakri, laddoo, and various other dishes. Adding bajra to your meals can significantly enhance their nutritional value and contribute to your overall health and well-being.

2. Goond

Goond, a type of raisin commonly used in laddoos, offers several health benefits:

  1. Bone Health: Goond is beneficial for bones, supporting their strength and density.
  2. Digestive Aid: Consumption of goond can aid digestion, promoting gastrointestinal health.
  3. Libido Enhancement: Goond is known to enhance sex drive, contributing to overall sexual health.

There are various ways to enjoy goond, including incorporating it into laddoos, consuming it as goond paani, or eating it in roasted form with a sprinkling of sugar. Including goond in your diet can provide these health benefits while adding a delightful flavor to your meals and snacks.

3. Leafy green vegetables

Green leafy vegetables are nutritional powerhouses that should be incorporated generously into your diet year-round. In the winter months, consider including spinach, fenugreek leaves, mint, and mustard greens.

These vegetables are abundant in antioxidants, aiding your body in combatting free radicals. They are also fiber-rich and packed with essential vitamins.

Additionally, leafy greens boast anti-inflammatory properties, which can alleviate discomfort such as burning sensations in the hands and feet.

Enjoy these vegetables in various ways, including as curry, raita, added to dals, or transformed into flavorful chutneys.

4. Root Vegetables and Canned Goods

Incorporate kand (purple yam) and various root vegetables into your winter diet. They are rich in prebiotics, aiding in digestion and weight loss. While many enjoy them simply roasted with a sprinkle of salt, you can also explore preparing curries and tikkis with these nutritious ingredients.

5. Seasonal Fruits

Common winter fruits such as apple, pear, custard apple, and apricot are abundant during this season.

They boast an array of micronutrients and fiber, offering numerous health benefits.
These fruits are also high in fluids, contributing to skin hydration when consumed regularly.
Enjoy them fresh and whole to maximize their nutritional value.

6. Til

During the winter season, til, also known as sesame seeds, are commonly consumed.

They are abundant in essential fatty acids and vitamin E, providing benefits for bone health, skin, and hair.
Sesame seeds can be enjoyed in various forms such as chikki, laddoo, or used as seasoning.

7. Peanuts

Peanuts are renowned as one of the world’s healthiest foods.

They are abundant in vitamin B, amino acids, and polyphenols, offering numerous health benefits.
Consuming peanuts promotes heart health.
They can be enjoyed boiled or roasted, and peanut butter serves as a delicious and nutritious alternative. Additionally, peanuts can enhance the flavor of curries and salads when used as a seasoning.

8. Ghee

While some individuals on a weight loss journey may avoid consuming ghee, this superfood holds significant health benefits and is particularly beneficial during the winter months.

Ghee is rich in essential fatty acids and aids in the absorption of vitamins A, D, and E.
Additionally, ghee serves as a natural taste enhancer.
Incorporate ghee into your cooking for added flavor and nutritional benefits. You can also spread it on chapati for a delicious and nutritious option.

9. Makhan

Homemade makhan, or white butter, is a winter superfood worth incorporating into your diet.

It promotes joint lubrication and supports bone health, particularly beneficial for addressing the strain induced by working from home on the neck and spine.
Consuming white butter can help reduce gas and is recognized for its hydrating properties for the skin.
Enjoy it by spreading it on your roti or incorporating it into dal and saag for added flavor and health benefits.

10. Kulith

Kulith, a type of legume, boasts several health benefits:

It aids in the prevention of kidney stones.
Consuming kulith can help alleviate bloating.
It serves as an excellent source of protein, fiber, and various micronutrients.
You can incorporate kulith into your diet by making paranthas, soups, or dal with it.