Food | Winter Food | 15 winter foods must be in your diet


15 winter foods must be in your diet

When winter comes, it also brings some viral and bacterial diseases that affect our lives. Nature has planned everything considering these diseases and provides seasonal fruits, vegetables, and other types of food.

Winter season food are also know to be as power house from which we can get nutrients and vitamin rich food and remain healthy for whole years.

There are many foods, specifically available and enjoyed during winters, that can help battle the chilly winter months. They help you keep warm and provide nutrients that are most necessary for the body during this season and also boost immunity for the future.

Here we have 15 Super Foods to get you a healthy and energetic winter season.

1. Green Leafy Vegetables

Our bodies need fewer calories and a more fiber- and protein-rich diet in the winter as we remain less active during the chilly season.

Many types of leafy green vegetables found in winter season which are an important part of our healthy diet. They’re packed with rich in vitamins, minerals, and fibre but low in calories.

Eating a diet rich in leafy greens vegetables can offer numerous health benefits, including reduced risk of obesity, heart disease, high blood pressure, diabetic and mental decline.

2. Green Vegetables

Green Vegetables

Green vegetables are known for their vitamin and micronutrients content, both of which are essential for healthy lifestyle in winter season. They are rich in antioxidant, anti-inflammatory, and fibrous constituents that are responsible for maintaining our immune system and boosting immunity.


We must include broccoli, cabbage, cauliflower, carrots, turnips, radish, beans, and tomatoes in our daily diet to remain healthy.

3. Berries

Berries are packed with nutritionists and multivitamins and it is recommended by experts that eating a cup of berries a day could considerably improve our health. Berries such as strawberries, blackberries, cranberries, Indian gooseberry and raspberries all are packed with high vitamin, flavonoid and antioxidant content. These properties of these berries help to reduce cholesterol, improve cardiovascular health and slow down ageing. These berries also help to prevent heart diseases, stroke and other diseases. Winter season is risky for heart patients and they all should include berries in their daily diet.

4. Fruits


Winter season fruits include those in the citrus family, like oranges and grapefruit, guava as well as kiwi and winter melon. By emphasizing cold-weather agro products in your diet, you'll get important nutrients like vitamin C, fibre, magnesium and Zinc that support your immune system and other body functions.

5. Honey

The best dietary supplement for preventing infections and increasing immunity, particularly during the winter season is honey. It is a powerhouse of vitamins, minerals, and antioxidants which eliminates toxins and nourish skin and hair. Honey helps to soothe a sore throat, fights diabetes, improves heart health and boosts immunity.

6. Chicken Meat and Eggs

If you are one of those who suffer from cold hands and legs during the winter season, you might have iron deficiency. Cold winter nights or days can be very hard for such people to remain comfortably. Consuming foods rich in the iron not only warms up our body but keeps you active as necessary as well. You can include lean meat of chicken in your lunch or dinner as the iron and Vitamin D are abundant in chicken meat.

You may get a good amount of vitamin D from chicken meat. This is especially advantageous during the winter when it is more difficult to find. Additionally, chicken has vitamin A, which is very helpful for having keen eyesight.


Eggs are a good source of vitamins and proteins which aids in battling the infections that are common in the winter. We must include eggs in our breakfast for healthy life.

7. Coffee


Coffee has magnesium and Vitamin B12, both of which are important for maintaining bodily health and promoting weight loss. Additionally, hot coffee helps strengthen the immune system in cold weather, warding off the flu and other related disorders.

8. Dry fruits and nuts


Dry fruits and nuts helps in boost immunity, controlling weight, and treating gastrointestinal deseases. Dry fruits and nuts are excellent source of proteins, vitamins, and minerals. You should include dry fruits like almond and walnut in your daily diet.

9. Soup

When you're locked up inside all winter, soups can help your immune system. Vitamins and minerals found in protein and vegetable stock can help the body heal itself and are effective against common illnesses like the common cold. During the winter, you absolutely must have soup every day.

10. Sweet Potatoes

Sweet potatoes has less calories and are packed with nutrients and vitamins. Although they contain more natural sugar than a conventional potato, they are far more nutritious. Sweet potato are rich in Fiber, vitamin A, and potassium. High fiber content in sweet potato can cure constipation. Nutrients rich sweet potato also boost immunity and lessen inflammation.

Despite having a high sugar content, sweet potatoes are quite nutrient-rich.

11. Dates

Dates has less fat content which assists you in maintaining a healthy weight. Dates are high calorie, rich in fibre, vitamins and minerals which are good for better immunity. We must include dates in our routine diet.

12. Ragi

Ragi is the ideal food for vegans to obtain calcium. Ragi also aids in the management of diabetes and anaemia. Research suggests that Ragi has shown to be effective in treating insomnia, anxiety, and depression.

For vegans, ragi is a fantastic source of calcium.

13. Bajra

This little, adorable millet species is heavy in fat and low in fibre and protein. The high iron content is essential to the treatment of anaemia. Consumption of Millets in regular basis can assist to strengthen your bones.

14. Cake

Cocoa and other fruits are used to make hot chocolate cake and cookies. Hot chocolate's major ingredient, cocoa, contains numerous healthy elements such antioxidants like flavanols and phytosterols that quickly lower LDL cholesterol levels in the blood, protecting against any early heart ailments, coronary diseases, or heart attacks.

15. Quinoa

Quinoa contains all nine essential amino acids, it is an abundant supply of vitamins, minerals, and protein with a high bioavailability. 8 grammes of protein are included in one cup of quinoa. Protein has a high level of satiety since it takes longer to digest, which helps people feel full throughout the winter.


There is only way to remain healthy, and that is to adopt a holistic health approch that incorporates regular exercise and a balanced nutrition in daily diet. In addition to this, you should provide your body with the enough water it needs for normal functioning. Always choose best natural diet, avoid junk food and remain healthy.

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