15 Best Winter Season Foods, Their Health Benefits, And Beyond

Tanusha Kumari

Tanusha Kumari
Nov 2023

2 min read
Winter Season Foods

Table of content

During the winter season, the human body undergoes several physiological changes in response to the colder temperatures and environmental conditions. As the body works hard to maintain its core temperature, the winter season foods help the body to stay warm. 
The nutrient dense winter foods provide energy whereas the foods rich in vitamins and minerals strengthen the immune system. These foods not only level up vitamin D, which is reduced because of shorter days and less sunlight in winter but also contribute to better skin hydration.
So, in this blog, you learn about the 15 best winter foods, their health benefits, and how to maintain a healthy weight during winter because of the availability of more comforting food options. 

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15 Healthy Foods For Winter To Include In Your Diet

The colder temperature in winter, makes people crave warm, healthy, and nourishing foods. Here are some healthy winter foods that you can enjoy in winter:

Winter Foods for Good Health

I. Fruits For A Healthy Winter

These fruits are among the best winter season fruits in India, they offer you a burst of essential nutrients. Here is a list of winter season foods especially fruits that you include in your diet during winter:

  1. Citrus Fruits: Citrus fruits like oranges and grapefruits are winter powerhouses. Packed with vitamin C, these fruits play a crucial role in supporting the immune system during the cold and flu seasons. Additionally, the antioxidants in citrus fruits help combat oxidative stress in the body.
  2. Pomegranates: Pomegranates are not only delicious but also rich in antioxidants. They contain polyphenols and vitamin K, promoting heart health and potentially reducing inflammation. Use them to enhance flavor and nutrition in salads, desserts, or eaten on their own.
  3. Apples: Apples are a versatile winter fruit that provides a mix of fiber, vitamins, and antioxidants. The fiber content aids in digestion and helps maintain steady energy levels.
  4. Kiwi: Kiwi is a nutrient-dense fruit that brings a dose of vitamin C, vitamin K, and dietary fiber. This combination supports immune function, blood clotting, and digestive health, making it a valuable addition to winter diets.
  5. Bananas: Bananas are an excellent source of potassium and vitamin B6. These nutrients are vital for heart health and muscle function, making bananas a convenient and energy-boosting snack during the winter months.

II. Winter Vegetables For Immunity

These winter season foods are like immunity boosters, which give you resilience against the cold with amazing flavor and nutritious goodness.

  1. Root Vegetables: Root vegetables like carrots, sweet potatoes, turnips, and radishes are in their prime during the winter. These vegetables are rich in fiber, providing sustained energy. Additionally, they offer essential vitamins (especially A and C) and minerals, supporting overall well-being.
  2. Cruciferous Vegetables: Broccoli, Brussels sprouts, and cauliflower are part of the cruciferous vegetable family, known for their high fiber content and abundance of antioxidants. These veggies contribute to digestive health and provide immune-boosting nutrients.
  3. Leafy Greens: Spinach and mustard greens (sarson ka saag) are leafy greens that thrive in colder temperatures. They are nutrient powerhouses, offering iron for blood health, calcium for bone health, and a variety of vitamins (A and K) essential for overall wellness.
  4. Winter Squash: Butternut squash, acorn squash, and spaghetti squash are not only flavorful but also rich in vitamins, especially A and C. These winter squashes provide complex carbohydrates, making them a hearty addition to winter meals.
  5. Cabbage: Cabbage is a winter vegetable that adds crunch to salads and slaws. It contains fiber, vitamins (C and K), and antioxidants, supporting digestive health and contributing to overall nutrition.
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III. Amazing Warm Foods For Winter 

People often crave warm comforting winter season foods, this is because the body needs extra energy to maintain the warmth. These winter foods not only satisfy the cravings but also provide essential nutrients.

  1. Hot Soups and Stews: Hot soups and stews are winter comfort classics. They provide warmth, hydration, and a variety of nutrients. Include healthy vegetable soups with ingredients like vegetables, legumes, and lean proteins to make the dish delicious and satisfying in cold winter.
  2. Baked Dishes: Baked dishes such as baked desserts, baked beans, etc are perfect for winter gatherings. They often incorporate seasonal vegetables and grains, providing a balance of nutrients.
  3. Spicy Stir-Fries: Stir-fries with a touch of spiciness are delicious and generate heat in the body. Using winter vegetables along with spices like ginger and garlic, these dishes offer a quick and nutritious option for cold winter evenings.
  4. Roasted Vegetables: Roasting vegetables intensifies their natural sweetness and provides a satisfying crunch. Winter vegetables like brinjal and butternut squash become caramelized and delicious when roasted, making them an excellent side dish or main course.
  5. Herbal and Spices: Herbal teas, such as chamomile, peppermint, and Indian basil offer a soothing and warming experience. Spiced beverages like cinnamon-infused hot chocolate or ginger tea add an extra layer of comfort, making them perfect for winter relaxation.

Interesting Health Benefits Of Winter Season Foods

The health benefits of winter foods contribute to overall well-being, particularly during the colder months. Here are some of their amazing health benefits:

  • Supports Immune System: Many winter foods are rich in vitamins (such as vitamin C), minerals, and antioxidants that support a healthy immune system. This can help the body defend itself against colds, flu, and other illnesses.
  • Provides Sustained Nutrition: Winter foods often include complex carbohydrates, fiber, and essential nutrients that provide sustained energy. This is important for maintaining energy levels during colder weather when the body may expend more energy to stay warm.
  • Maintains Bone Health: Dark leafy greens such as spinach and mustard leaves are good sources of calcium, vitamin D, and other minerals that are good for bones. This is especially crucial during the winter months when people may spend more time indoors and have limited exposure to sunlight, a natural source of vitamin D.
  • Supports Digestive Health: The fiber content in winter foods, including fruits, vegetables, and whole grains, supports digestive health. Fiber helps prevent constipation, promotes regular bowel movements, and supports a healthy gut microbiome.
  • Provides Hydration: Soups and broths, common winter staples, contribute to hydration. Staying well-hydrated is important for various bodily functions, including digestion, temperature regulation, and overall health.
  • Loaded With Anti-Inflammatory Properties: The herbs and spices, such as basil, ginger, and garlic, have anti-inflammatory properties. This can help reduce inflammation in the body, potentially providing relief from conditions associated with inflammation.
  • Helps In Managing Weight: Winter season foods, when part of a balanced diet, can contribute to weight management. Pomegranates are good for weight loss along with winter vegetables, they satisfy hunger and provide essential nutrients without excessive calories.
  • Improves Skin Health: Winter fruits and vegetables rich in vitamins A and C, such as citrus fruits and dark leafy greens, contribute to skin health. These vitamins support collagen production, helping to maintain skin elasticity and hydration.
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How To Maintain A Healthy Weight During Winter?

Managing weight in the winter season, especially when you have a lot of options for comforting foods and less physical activity, requires a thoughtful approach.

  • Portion Control: Enjoy your favorite winter foods in moderation. Slow eating will allow your body to recognize when it’s full and reduce the quench of overeating.
  • Choose Nutrient-Rich Foods: When you include nutrient foods in your winter weight loss diet, that makes you feel full for a long. Load your plate with colorful, non-starchy vegetables, and lean proteins, they will make you feel satisfied without excessive calories.
  • Opt For Warm Beverages: In winter we sweat less, and we feel less thirsty which decreases our water intake. However, drinking water a glass of water before a meal can help you control your appetite and prevent overeating.

    For better hydration in winter without any added calories, enjoy warm herbal teas or water with a slice of lemon.
  • Plan Healthy Meals: When planning healthy meals for the winter, try to add healthy fruits and vegetables. You can prepare delicious gajar ka halwa or roasted vegetables, they will allow you to enjoy comforting foods more healthily.
  • Maintain Physical Activity: In winter we find exercising a bit difficult. In that case, you can find indoor exercises that you enjoy, such as home workouts, dance classes, or yoga. Moreover, you can add short bursts of exercise or physical activity such as taking the stairs or stretching during the breaks.


In conclusion, now you have the winter season food list that will make your winter better. Winter fruits provide you with essential vitamins and minerals that strengthen your immune system. Whereas, vegetables and warm foods give you the nutrients and the energy to maintain the body temperature.

However, the wide availability of comforting winter season foods and consuming them without any prior planning can lead you to gain weight in winter. Therefore regular physical exercise can help you maintain weight and steady body temperature in the winter season.

So, add these vegetarian winter foods to your diet and enjoy your winter!

Try This Special Oats Pinni During Winter

Oats for winter are an excellent choice. They are warm and comforting, provide a steady release of energy, and are loaded with vitamin B and minerals (iron and magnesium). So make these laddus for your winter snacks and enjoy the benefits.

Palak’s Incredible Weight Loss Transformation

Palak is one of our Indian clients from New Zealand. Due to her busy life and underlying medical condition of PCOS, she gained a lot of weight. However, with the help of our experts, she was able to lose 11.5 kg in 60 days and her PCOS condition also became better.

Frequently Asked Questions

How Can I Avoid Winter Weight Gain?

Stay active, even in colder weather, and make nutritious food choices. Choose nutrient-dense, whole foods such as a mix of fruits, vegetables, lean proteins, and whole grains.

Which Foods Can Help With Dry Skin During The Winter?

Foods rich in omega-3 fatty acids (fatty fish, flaxseeds) and those high in water content (cucumbers, watermelon) contribute to skin hydration. You can also include warm soups and stews in winter for hydration.

What Are Some Healthy Winter Snacks?

Choose snacks that provide sustained energy and contain a mix of macronutrients. Examples include nut and seed mixes, yogurt with fruit, whole-grain crackers with cheese, and sliced winter vegetables with hummus.

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Contact Us Today

Your search to find the right guidance to be a part of all those fat-to-fit stories ends here. So, contact us today if you are looking for a customized diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.


This blog post was written to help you make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long happy life.

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