There’s a lot to enjoy in winter, such as sparkling snowflakes, cosy blankets, and hot chocolate, but fresh produce isn’t usually on this list. As night falls, our thoughts inevitably turn to eating steaming bowls of chicken noodle soup, slurping warm pies, meat stews and gooey pasta. There’s something about this time of year that everyone gravitates toward comfort food and hot drinks. It’s also possible that a cold or flu is right next to you. Hence, focusing on proper nutrition becomes especially important when the temperature drops, as energy levels collapse along with mood.

If you love to eat, why not choose healthy foods that are great for your body? So you have the best of both worlds, correct? Discover healthy foods you should eat now to get all the nutrients your body needs to ward off winter illnesses. 

Leafy Veggies

It’s time to hit the cool weather patches, kids! Broccoli and cauliflower are both rich in vitamin C and have been linked to improving immune function. Cabbage is rich in vitamins C and K, folic acid, dietary fibre, antioxidants and anticancer agents. Its nutritional benefits are most pronounced raw, so add a crunch to salads and stir-fries. Spinach is rich in dietary fibre that keeps you feeling full and energised. It may be the leafy green of choice for healthy hipster foodies because it’s a great source of vitamin A to support eye health. These vegetables may be your best defence against winter illness.

Green Peas

Peas have powerful antioxidant properties and are a reliable source of omega-3 fatty acids, perfect for promoting cardiovascular health. These little pods containing vitamins E and C also help lower blood sugar levels. Their high fibre content helps cure constipation and other digestive ailments.

Root Vegetables

During the winter months, we turn to sweet comfort foods that are bad for both our waistlines and energy levels. Sweet root vegetables keep calories down and are packed with nutrients. Try something nutritious and delicious, such as roasted root vegetables or a soup full of garlic and ginger. Tubers such as beets, carrots, and sweet potatoes are slow to digest and produce more heat, which warms the body.

Known for their zesty flavour, radishes are an excellent source of vitamins B and C, and also contain isothiocyanates linked to their anticancer abilities. Spuds have a bad reputation, but sweet potatoes are a treasure trove of beta-carotene, as well as protein, iron, and calcium. The presence of abundant vitamins prevents colds and regulates heart function. Beetroot juice is a pre-workout drink that also helps lower blood pressure. Rich in vitamins A, C, and K, carrots provide limitless health benefits. This crunchy vegetable is heart-healthy.

Fruits

Eat strawberries to rejuvenate your skin (thanks to their antioxidants) and boost your immune system. The fruit can also ward off most winter ailments. Pomegranate can be a little more work, but it’s worth the effort. More fibre and antioxidants have been linked to a lower risk of cardiovascular disease, cancer, and arthritis. With more vitamins than oranges and more potassium than bananas, kiwis are much more nutritious than you might think. Custard apple keeps the intestines lubricated, aids in healthy weight gain, and is rich in vitamin B6.

Pears are an excellent source of dietary fibre for regular life. Chiku, a modest-looking fruit, is the best source of vitamin A. It can be a great snack to boost energy and curb hunger pangs. Pregnant women should be encouraged to eat this fruit to avoid dehydration. We have good news for you ladies - papaya can help ease menstrual cramps and restore glowing skin. It’s rich in antioxidants and minerals that support heart and gut health. Fortified with vitamin C, oranges help heal wounds, maintain healthy bones and cartilage, and improve iron absorption from food.

Winter is the season for eating and eating, and you need to chew all the time. The best part about the season is how much bingeing is excused. With these healthy food alternatives, you can eat to your heart’s content but without guilt. Have a happy winter! Enjoy your meal!