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Healthy Foods to Be Taken in Winter - A Comprehensive Guide

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Immunity-boosting meals are healthful foods to consume during the winter. The article below outlines the nutritious foods that should be consumed by a person.

Written by

Dr. K Anusha

Medically reviewed by

Dr. Achanta Krishna Swaroop

Published At November 20, 2023
Reviewed AtNovember 20, 2023


People feel hungrier during the winter season. So this is the best season to improve the immunity of an individual. Because foods taken are better digested, the body engine works better during this period. Individuals usually crave the winter season for rich foods that give warmth and nourishment to the body. A vegetable in which the edible part grows beneath the surface of the soil (root vegetables) are good healthy foods to be eaten during winter.

During winter, every individual experiences a change in their energy levels, metabolism, and even food preferences. It is more challenging to maintain healthy habits when the temperature falls and the day shortens. And also, people can be less attentive to exercise, diet, and daily habits during winter. Researchers at the National Institute of Health explained that it is important to maintain a healthy diet to prevent illness. To achieve it, everyone should stick to their healthy routine, which will help boost an individual's energy when needed.

What Are the Healthy Foods to Eat During Winter?

Consuming certain foods not only gives them a healthy state but also helps to boost their immunity.

Foods Rich in Vitamin- D:

  • During the winter season, the number one food item which can be considered to add to the menu of an individual will be Vitamin-D rich foods.

  • According to doctors, few people have low vitamin D levels, which are linked to anxiety and depression during the fall season because they are emotional eaters.

  • Shiitake mushrooms are a great source of vitamin D.

  • Salmon, fortified cereals, egg yolk, milk, and red meat are good options that provide vitamin D to people.

Oatmeal Adding to the Diet:

  • A convenient breakfast for people will be oatmeal because it provides nutrients that are important during the winter.

  • Without adding calories, fat, and sugar, oatmeal can be changed by adding the spices like cinnamon, cardamom, and nutmeg.

  • Oatmeal is considered a soluble fiber because it is associated with heart health. It is high in zinc which is important for proper immune function.

  • Even though instant oatmeal is more convenient, it is more expensive.

  • One should go with old-fashioned oats to eat healthily on a budget.

Including Cauliflower and Broccoli in the Diet of an Individual:

  • The top defense vegetables against winter illness will be the cruciferous type. Because this will help the individual to keep aside from getting the flu shot and regularly washing hands.

  • Immune function can be increased by intaking broccoli and cauliflower, which are rich in vitamin C.

  • One should not be upset if one cannot find fresh ones because even frozen broccoli and cauliflower are nutritious.

Helps in Immune-Boosting Choices:

  • Researchers say what an individual eats can impact their mood, sleep, and immune system.

  • Individuals can add foods that are high in vitamin C, the best thing an individual can do to help their immune system and boost immunity.

  • Foods that help to boost the immune system are lemon, mangoes, oranges, kawaii, and citrus fruits. And they are also found in broccoli, bell pepper, and strawberries.

Spicy Tuna Roll Adding to the Diet of an Individual:

  • Sushi is an unexpected alternative to traditional comfort foods, which are generally high in fat and sugar.

  • Choose tuna or salmon-filled rolls. Both are excellent sources of vitamin D.

  • Food sources of bone-healthy vitamins become even more important during the winter months when you have less exposure to the sun.

  • Vitamin D insufficiency is linked to stunted growth, bone weakness, and an increased risk of heart disease.

Snacks Which Boost the Mood of an Individual:

  • Nowadays, people are more prone to cravings and emotional eating, which is more common in this period.

  • So try to avoid sugary and processed foods, which will change or drag down an individual's mood.

  • Instead, sweet potatoes, beets, and walnuts are the recommended foods that help boost an individual's mood.

  • Another alternative snack is spicy roasted chickpeas.

Intake of Soups:

  • Soup is the perfect winter food if individuals leave out the cream, salt, and beef.

  • Look for soup recipes that include a lot of vegetables and use chicken stock, vegetable broth, or water as the basis.

  • Adding canned or dried beans or lentils to the soup provides both fat-free protein and much-needed fiber.

  • Protein and fiber both suppress the desire to eat by slowing digestion and managing blood sugar levels, which can aid in hunger control and mood enhancement.

  • To get the grains, serve the soup with 100 percent whole-grain crackers.

Consuming Root Vegetables:

  • When cold weather hits, few vegetables cannot withstand it and will not be produced, whereas beets, carrots, and turnips are the root vegetables that can withstand this winter condition and can be produced.

  • So local farmers can easily harvest these very fresh root vegetables, and by intaking them, people can reap their benefits.

  • The use of roasted carrots can boost beta carotene, and from boiled turnips, vitamins A and C are produced.

What Are the Healthy Approaches an Individual Should Follow During the Winter Season?

Individuals can achieve healthy lifestyles by maintaining a routine and following ways to boost their intake of fresh food items. And to improve one's nutrition throughout the winter, the following are a few simple alternatives to consider:

  1. A person should consume five fruits and vegetables every day.

  2. Whole grains are the only grains that can be consumed.

  3. Throughout the day, eat regularly and consistently.

  4. Reduce the amount of sugar in the diet.

  5. Drink only ordinary water throughout the day to assist an individual in keeping hydrated.

  6. Snacks should be consumed at the appropriate time and should not be used as a substitute.

What Are the Best Winter Foods Given to Children?

Because children may be less active during the winter, every parent should take extra precautions to ensure that their children receive proper nourishment. Here are a few foods to help them stay healthy and happy throughout winter:

  • Winter squash.

  • Cauliflower.

  • Clementines.

  • Salmon.

  • Sweet potatoes.


The foods taken by an individual will affect the body. When cold weather sets in, the temperature falls. At that time, one should fuel their body with food so that it can help to raise the body temperature and make the individual feel warm. Foods that take longer to digest can raise an individual's body temperature and give warmness to the body. And this process is termed thermogenesis. Foods that are more complex and have high amounts of healthy fats, proteins, and carbohydrates will take a long time to digest. To maintain a healthy lifestyle, consume bananas, oats, and red meat on a regular basis, drink water regularly, drink coffee, and avoid alcohol throughout this season.

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Dr. Achanta Krishna Swaroop
Dr. Achanta Krishna Swaroop


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