Boost your Health during Winter! Eat fresh, and balanced.

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Many of us love winter and cold weather, but all seasons have their own pros and cons. As far as health is concerned, we have to take care of many things during the cold season. In this article, we are presenting winter foods, which can boost your health by way of getting nutrition and balancing Vitamin D in your body.

You may experience parched throats, noses, and skin due to dry indoor air. Keep yourself hydrated throughout the day. Avoid caffeine-containing drinks such as caffeine-free coffee and tea. Try 100% fruit juice, low-fat milk, and herbal tea. The fluid needs of the body can also be met by foods such as soups and fresh produce. Apart from this, you also have to pay special attention to your food habits in winter.

Health in winter

There are many ways to take care of your health during the winter season, such as promoting physical activity, exercising, drinking in moderation, reducing stress, and making nutritious food choices.

It is necessary to do this because due to the cold weather, we get imprisoned in homes, our activities are limited to closed rooms. As a result, our focus shifts to comfort foods that are heavy, creamy, and sweet. It is called carvings, and emotional eating. No matter what season it is, unhealthy food choices are not recommended.

Also, people in many parts of the world are not able to get vitamin D directly from the sun, so they develop low vitamin D conditions during winter, and this can exacerbate other health problems.

Take care of your Heart Health

balanced diet chart
Balanced diet chart by Harvard University
  • High blood pressure and high cholesterol are two key factors contributing to heart attacks in cold weather. Moreover, it may increase the risk of blood clots. In extremely cold temperatures, our bodies have a difficult time retaining heat. So, you can add some food to your daily diet to stay warm inside. Dates, Almonds, Walnut, Green Tea, and Oat -meal are good for your heart health. You must remember that avoid taking more calories, fried, and large meals which can put an extra load on your heart. Eat small, regulated, and healthy meals during winter.
Colorful Salad
Colorful salad is a great option to keep your health always good

Winter, Vitamin D, and Health: Connections, and related facts.

Limited sun exposure may reduce your vitamin D levels in winter, and it is not good for your health.
  • The current recommended daily allowance of vitamin D for U.S. children and adults (1 – 70 yr of age) is 600 international units.
  • Vitamin D levels in the winter are lower than during the summer, so 600 IU of vitamin D per day from food or supplements would help maintain vitamin D levels at summer levels in the winter. 
  • There is evidence that people who eat emotionally in the fall have lower vitamin D levels, which are related to an increased risk of anxiety and depression.
  • It is essential to get enough Vitamin D to maintain good health. To build strong bones, your body needs vitamin D to absorb calcium.
  • It is essential to get enough Vitamin D to maintain good health. To build strong bones, your body needs vitamin D to absorb calcium.
  • Read more about vitamin D at
  •  It is for good reason that vitamin D is called “the sunshine vitamin.” Vitamin D is produced as a result of the sun’s ultraviolet (UV) rays striking our skin.

Nutritional foods rich in vitamin D

  • Sunlight is the best source of vitamin D, but you can also find it in foods like fatty fish (Swordfish, salmon, sardines, herring, tuna, cod liver oil), hard cheese, egg yolks, fortified beverages (orange juice, milk, and soymilk), mushrooms, sesame seeds, and unsweetened almond milk.

Wintertime requires you to choose foods and beverages that support a healthy immune system.

yogurt for health

Yogurt is for gut health

Many people think that Yogurt is reserved for summer, but it is not correct unless you have other health problems or allergies. Yogurt is for all seasons and can help in keeping your gut healthy with live bacteria. You can get many good health benefits, such as protein, calcium, and vitamin D. You must have to choose Low-fat and no added sugar. We know that sweet yogurt is tasty, but for health, you have to control it. You can eat yogurt plain, with fruits or vegetables.

Cucumbers fermented in brine are called pickles. Beta-carotene is found in cucumber pickles, which are a great source of antioxidants. Studies have linked beta-carotene to a lower risk of a number of chronic conditions, including macular degeneration and diabetes type 2.

  • Fermentation is a process in which bacteria and yeast break down sugars.
  • Fermented foods like Sauerkraut, kimchi, plain yogurt, and kefir are good ways to improve your gut microbiome.
  • In addition to improving gut health, fermented food contains beneficial bacteria or probiotics.
  • If you want more knowledge about fermented food, visit

For health, must include leafy green vegetables.

Despite their high nutritional value, they are low in calories and rich in vitamins, minerals, and fiber. In addition to reducing obesity and heart disease risk, eating leafy greens can also lower blood pressure and improve mental health. A variety of dark green leafy vegetables are available during the season, including collard greens, turnip greens, spinach, and mustard greens which may help to reduce symptoms of seasonal affective disorder (SAD).

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nuts 4369977 1920

Nuts and seeds are powerhouses of energy and nutrients.

Nuts and seeds will provide you with protein, and heart healthy. You can try Almonds, Brazil nuts, cashews, hazelnuts, peanuts, pecans, pistachios, pine nuts, and walnuts, but in a limited way. Eat nuts and seeds as part of a balanced diet.  The serving guidelines recommend one to two ounces per day. You can choose the nuts and seeds that you like. You can add them to salads, sauces, and baked food items, or sprinkle them on vegetables, or whole grains like brown rice or quinoa.

Winter-grown fruits and vegetables will provide you with vitamin C, fiber, vitamin A, and other antioxidants.

Winter grown fruits and vegetables

Grapefruits, Pears, Lemons, Kiwifruit, oranges, broccoli, potatoes, peppers, carrots, and berries are some of the fruit varieties that will add value to your health. Each color provides different vitamins and minerals. You can choose two or more cups of fruits and vegetables daily, and be sure to include a variety of colors.

close up shot of variety of soups

Winter is the best time for including soups in your meal.

Because soups are mostly liquid, they are great for keeping you hydrated and full. Boosting your immune system is one of their benefits. As an antidote to colds and flu, soups can also help you recover from illness. There are many health-promoting nutrients in soup. You can make easily vegetable soup at your home every day. It also helps you to reduce your weight. If you are interested in soup recipe, visit

The sesame and Jaggery combination gives you many health benefits in cold weather.

If you eat both integrants together, it will taste amazing. Jaggery is high in iron, and Sesame seeds are high in protein, zinc, selenium, copper, iron, vitamin B6, and vitamin E, essential for immune system function. Both have warming properties and produce thermogenic effects, which aid in keeping your body warm during the winter.

rows of delicious energy balls in baking pan

Also, the combination of Jaggery and Sesame seeds boosts hair and skin quality, Lowers hypertension or blood pressure, improves immunity and gut health, and gives benefits to bone health. Sesame seeds with jaggery provide the perfect nutrition needed, especially during winter. But if you have any health issues, you must consult with your doctor.

close up of date fruits

As dates contain fiber, iron, calcium, vitamins, and magnesium, they make a great winter snack.

For a Healthy person, 5-6 dates every day is recommended. Dates are considered hot dry fruits. Numerous studies have indicated that dates can help combat fatigue and tiredness. Our bodies may also absorb less sugar from dates when we consume them. In addition to helping lower blood sugar levels, this can also reduce the risk of diabetes and help with weight management. Check recipes at


Do not attempt any of the suggested actions, suggestions, remedies, or instructions found here without consulting with a qualified professional.

Eating peanuts and tree nuts (e.g., walnuts, almonds, and pistachios) may reduce the risk of heart disease when consumed as part of a diet that is nutritionally adequate and within calorie needs. Because nuts and seeds are high in calories, eat them in small portions and use them to replace other protein foods, like some meat or poultry, rather than adding them to what you already eat. In addition, choose unsalted nuts and seeds to help reduce sodium intake.

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