Winter is when kitchens across India start filling up with nuts and seeds again, almonds soaking overnight, sesame going into laddoos, and flaxseed chutneys making a comeback on the dining table. This isn’t just tradition for the sake of it.
These small, humble ingredients are packed in healthy fats, fibre, iron, calcium and antioxidants that genuinely help the body cope with the cold season, from keeping energy steady through shorter days to supporting the heart. Here’s a look at five such nuts and seeds, along with an easy recipe for each, so you can bring them into your winter diet without much effort. Image credit: iStock
Walnuts are rich in omega-3 fatty acids, antioxidants and vitamin B complex, making them especially good for heart and vascular health during winter. Flaxseeds are one of the best plant sources of ALA, an essential omega-3 fatty acid, and are also rich in fiber and lignans that support cholesterol levels.
Image credit: iStock According to the Cleveland Clinic, pumpkin seeds are an excellent source of plant protein and antioxidants. For a quick chikki, melt jaggery until it turns golden, stir in roughly chopped walnuts, spread the mixture on a greased plate, and let it set before breaking into pieces. Eaten daily in small portions through winter, this combination is traditionally believed to keep the body warm while quietly topping up calcium and iron levels. It also has magnesium and zinc, nutrients that many diets fall short on, especially in winter when fresh produce variety can dip.