Seasonal grubs to beat the winter blues with nutriment

Sparkly snowflakes, cozy blankets, and hot chocolates… Winter has a lot going for it, but fresh produce is
usually not on that list. As the night draws in, no doubt our mind turns to devour a steaming bowl of chicken
noodle soup or slurp warm pies, meaty stews, and gooey baked pastas. It’s something about this time of the
year that everyone gravitates more towards comfort food and warm beverages, and slowly wrap up the year
with their loved ones.
You can’t fend off the icy fang of chill with just blankets and blazers. Also, cold and flu might be standing right
outside your door. When temperatures drop, energy levels take a big dip, right along with the mood making it
extra important to focus on adequate nutrition.
We say if you love to eat, why not go in for healthy food that will do your body a world of good. That way, you
have the best of both worlds, don’t you? Read on to learn about the frost-hardy varieties you should gorge on
right now to get all the nutrition your body needs to prevent picking up winter illnesses.

Leafy Greens

Time to head to the cool climate patch, kid!
Broccoli and cauliflower are both high in vitamin C,
so associated with enhanced immune function.

Cabbage is packed with Vitamins C and K, folate, fiber, antioxidants, and anti-carcinogenic compounds. Its nutritional benefits are most pronounced when raw, so add a crunch to salads or stir-fries.

Brussels sprouts, aka cabbage’s mini-me, have
high levels of antioxidants that help prevent
cellular damage and are rich in vitamins, too.

Collards and mustard greens are an excellent
source of folate, important for women of
childbearing age. They usually come through the
cold even more flavorful.

Kale is loaded with belly-filling fiber, which keeps
you full and energized. It may be the healthy
hipster foodie’s leafy green of choice being a great
source of vitamin A, which supports eye health. It’s
also packed with minerals and antioxidants that
have powerful anti-inflammatory effects.

Aside from getting the flu shot, these cruciferous vegetables maybe your top defense against winter sickness.


Green peas have an effective antioxidant effect and are a reliable source of omega-3 fatty acids that’s great
for promoting cardiovascular health. These small pods loaded with vitamins E and C also aid in lowering blood
glucose level. Its high fiber content helps cure constipation and other digestion-related ailments.

Winter Roots

Winter months make us reach for sugar-laden comfort foods that are bad for both our waistline and energy
levels. Go easy on calories and high on nutrients with sweet root veggies. Try roasted root vegetables or soups
with lots of garlic and ginger that are nutritious and delicious. Root vegetables like beets, carrots, turnip, and
sweet potatoes keep the body warm as their digestion is slower, which generates more heat.

Radishes, known for their peppery taste, are
an excellent source of vitamins B and C as well
as isothiocyanates that are linked to cancer fighting abilities.

Spuds are a bad rap, but sweet potatoes are a
powerhouse of beta-carotene and also contains
protein, iron, and calcium. With the presence of
ample vitamins, it prevents common cold and
regulates heart functioning.

Beetroot juice is a pre-workout drink and also
helps to underwhelm the blood pressure.

Heading onto turnip, presence of dietary fiber,
antioxidants, vitamins, and minerals makes it a
must-eat that helps control your weight. The green
part is beneficial for lung inflammation and kidney
stones in some cases.

Packed with vitamins A, C, and K, the health
benefits of carrots seem endless. This crunchy
vegetable is good for a healthy heart.


Eat strawberries for a younger-looking skin
(Thanks to antioxidants) and to give your immunity
a boost. The fruit can also stave off most of the
winter ailments.

Grapefruit, the tangy cousin of orange, provides a massive dose of vitamin C and fiber. It’s a refreshing way to shorten the length of a cold.

Pomegranates might require a bit of work, but are worth the extra effort. Loads of fiber and antioxidants are linked to reduced risk of cardiovascular disease, cancer, and arthritis.

With more vitamin than an orange and more
potassium than a banana, Kiwi is lot more
nutritious than you realize.

Custard apples keep the bowels working smoothly,
helps in healthy weight gain, and are rich in vitamin B6.

Pear is a great source of fiber, which keeps you regular.

Chikoo, a humble-looking fruit, is the best source of vitamin A. It gives you an energy boost making a great snack for untimely hunger. Encourage pregnant ladies to eat this fruit to keep dehydration away.

Ladies, there’s a good news for all of you- Papaya
helps ease menstrual cramps and restore a glow
to the skin. It includes a lot of antioxidants and
minerals that support your heart and colon health.

Oranges loaded with vitamin C help heal
wounds, maintain healthy bones and cartilage,
and enhance the absorption of iron from foods.

Winter is the season of eating and eating— a constant need to munch on something. The best thing about
winters is the amount of binging that is forgiven around this time. With these healthy alternatives, you can eat
to your heart’s desire but without any guilt. Winterize your diet with these cold-weather foods, when the sun
isn’t out yet and have a healthy and happy winter. Bon appetit!

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