Winter calls for warm, hearty, and nutrient-rich foods to keep you cozy and healthy. While most people often assume that hot food is all that you need but it is more than just any warm food that helps you stay healthy. Today in this article we will cover best healthy foods for winters.
1. Soups and Stews
Soups and Stews are well know for the health benefits and the necessary warmth you would crave in a cold winter night. Some of the soups and stews you can prepare at home are –
- Chicken soup: Chicken soup are great sources of protein and help fighting off colds. It will also keep you hydrated and full for long.
- Lentil or bean stew: Lentils and beans are rich sources of protein and essential food for vegetarians/vegans. Power packed with protein, fiber, and warmth, these soups and stews are a must have in winters.
- Root vegetable soup: Root vegetable soup as the name sounds can be made with carrot, sweet potato, or beet soups which are also rich in vitamins and help you keep warm.
2. Root Vegetables
Root vegetables such as Carrots, beets, sweet potatoes, turnips, and parsnips are available during winter season and are also packed with essential nutrients. They can be roasted, mashed, or added to stews to help with your nutritional requirements during winters.
3. Citrus Fruits
Vitamin C is essential during winter due to its role in supporting the immune system and maintaining overall health during the colder months. It helps in production of white blood cells which are essential for fighting infections thereby strengthening the immune system. It has antioxidant properties which helps decrease oxidative stress from indoor heating and environmental pollutants. Vitamin C also helps support skin health by maintaining its elasticity and repair. It also helps in Iron absorption essential for immune function. A healthy immune function helps reduce recovery time from illness.
Often times during winters people complain about mood swings and offer experience depression episodes. This can be improved by getting more exposure to sun and Vitamin C intake.
Following are best sources of Vitamin C –
- Citrus fruits: Oranges, lemons, grapefruits.
- Berries: Strawberries, cranberries.
- Winter vegetables: Kale, broccoli, Brussels sprouts.
- Other sources: Kiwi, guava, bell peppers, and persimmons.
Incorporating vitamin C-rich foods into your diet during winter can keep you healthier, energized, and better equipped to handle the season’s challenges.
4. Spiced Dishes
Due to cold weather it is recommended to keep yourself warm. An simpler way would be to add more dishes with warming spices like cinnamon, ginger, turmeric, cloves, and nutmeg to your diet during winters. It also help improve circulation and add cozy flavors.
5. Leafy Greens
Due to cold weather, people often complain about dry skin, depression and low energy. This can be rectified by adding more green to your food plate. Leafy green such as Kale, Spinach, and Swiss chard thrive in cooler weather and are rich in iron, vitamin C, and antioxidants. For extreme skin dryness you should also apply cold cream and moisturizer regularly to keep your skin healthy.
6. Warm Drinks
This is no brainer since to keep yourself warm it is always good to have more warm food and drinks to your diet. Some additions worth considering are –
- Herbal teas: Ginger, chamomile, or peppermint tea.
- Hot chocolate: Made with dark chocolate for a healthier option.
- Golden milk: Turmeric milk with honey and cinnamon.
7. Oats and Whole Grains
Due to cold weather it is advisable to have energy rich food high in carbohydrates to your diet. A warm bowls of oatmeal topped with nuts, seeds, and fruits are a comforting and nutritious breakfast option. Barley and quinoa are excellent for soups and salads. If you are overweight and on diet, you should consider healthy options such as soups and stews to your diet. Also, deep fried and refined carb diet should be avoided or minimized to avoid weight gain.
8. Healthy Fats
Fats are essential to the body and adding more healthy fats to your diet will help keep your skin healthy during winter months. Add more Avocados, nuts, seeds, and olive oil this winter season and help reduce skin dryness.
Though maintaining a healthy diet is essential, for improving dry skin you should apply cold cream and moisturizer to maintain skin elasticity.
9. Hot Desserts
If you are a sweet tooth and would like to have some desserts, you can add Apple pie, baked pears, or spiced bread puddings which can be satisfying and comforting during the season. Desserts are calorie rich and essential to maintain energy levels however if you are overweight or have tendency to gain weight you should certainly avoid desserts or take them in moderation. Adding more soups and stews are better options.
10. Protein-rich Foods
Protein-rich foods play a vital role during the winter season for several reasons, as they help maintain energy levels, support immunity, and promote overall well-being. Cold weather can dry out skin and hair. Proteins, especially those containing amino acids like collagen and keratin, help repair and maintain healthy skin and hair. If you’re feeling under the weather, protein is crucial for recovery as it supports the repair of body tissues and boosts immune responses.
Protein rich food such as lean meats, eggs, tofu, and beans provide energy and keep you feeling full.
Bottom Line
Cold winter days can take a toll on your health and keeping your immune system in good shape can help reduce your sick days. Best way to keep yourself healthy is to keep yourself warm, take plenty of rich food with spices that helps stay warm for long. Adding more protein and Vitamin C can help with mood swings while just getting more sunshine can help reduce depression. Calorie rich food ensures you get required energy since your body looses lot of energy trying to keep you warm.
While there are warm dessert options and eating more whole grains can help beat the cold weather, you must take care by not adding more pounds to your weight. Warm soup and stews are best to try and keep yourself healthy and help you in loosing weight. While there are many other food that can help you during winters, do comment on what you think is the best food for winters.
