Good Nutrition In Winter: What To Eat?

Winter is the year one is most exposed to aches and pains. In addition to the significant changes you see in how you dress during the winter, cold weather also affects your body. Your food preferences, metabolism, and even energy levels change dramatically—the feeling of skipping the gym and eating or drinking hot beverages kicks in. But how do you ensure you get all the nutrition your body needs to fight colds and flu while maintaining a good figure? Don’t panic. You won’t have to give up your favorite foods forever! In winter, your diet can be healthy and tasty if calibrated correctly. So which foods to choose?

Breakfast With Porridge

Choosing a tasty porridge for breakfast will help keep you energized until lunchtime. The oatmeal in this meal provides essential nutrients to face the winter, is rich in zinc to help you have a proper immune function, and has soluble fiber, which is beneficial for heart healthThe porridge can be modified with warm spices such as cinnamon, cardamom, and nutmeg without adding sugar and salt and garnished with healthy and tasty seasonal fruits such as nuts, seeds, apples, pears, blueberries, and dates, which contribute to the line and health.

A Soup Rich In Iron 

Soup is the perfect food to conquer the winter. The recipes with soups based on chicken broth, vegetable broth, lots of water, and plenty of vegetables are excellent. Also, adding red meats, lentils and beans are good sources of iron without adding fat. The proteins and fibers curb appetite because they slow digestion, control blood sugar, and strengthen mood. You can pair your soup with whole-grain crackers. If you aren’t getting all the iron you need from your food, consider taking a natural iron dietary supplement.

Full Of Vitamin C

One of the best things you can do to help your mood and the immune system is to eat foods rich in vitamin C. It’s essential to increase your use of this vitamin, particularly with regular exercise, because it is vital in energy levels. Candidate foods include tomatoes, red peppers, citrus fruits, mangoes, kiwis, broccoli, and strawberries.

Take Cheese, Eggs, And Fish

Foods such as salmon, cod, milk, eggs, red meats, and cheese are excellent sources of vitamin B12. Vitamin B12 contributes to the normal functioning of the immune system and also contributes to the reduction of tiredness and fatigue. You can also consume them at any time of the day and have the energy to live in the winter season.


They have the advantage of being diuretic and satiating. They bring a lot of water and fibers, which favor the elimination of excess toxins. They are also excellent sources of antioxidants, including valuable flavonoids and vitamin C.

Red Oranges 

They ensure vitamin C, and group B vitamins help strengthen the body’s defenses. Furthermore, they contain many minerals, such as magnesium and potassium, which are precious for supporting the body. They are also an excellent source of antioxidants, including anthocyanins.


Deflates and purifies. It ensures many minerals, especially potassium, which help drain and eliminate excess fluids. Furthermore, it is rich in water and fibers, facilitating intestinal transit and the disposal of toxins.


They contain inulin and pectin, prebiotic substances helpful in strengthening the “good” bacteria of the intestine, which reduce inflammation and are responsible for swelling.


They provide many fibers and B vitamins, particularly vitamins B2, B5, B9, and B12. Furthermore, they are excellent allies of the figure: they have few calories and lots of water, about 92 percent.Raw cabbage provides a lot of vitamin C, which enhances the immune system. It also offers many prebiotic fibers that nourish the “good” bacteria.

Also Read: Foods To Introduce Into Your Diet To Lower Blood Pressure


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