What Should I Eat in the Winter?

 

What should you eat in the winter to keep your body warm? The right foods can help you stay warm and healthy, while the wrong ones can leave you cold and sickly. But with all the conflicting advice out there, it’s hard to know exactly what your body needs during winter months! To help you out, here are some foods to eat in the winter and why they keep you warm and healthy.

Apples

Although they’re not as high in vitamin C as oranges, apples are a great alternative to eating citrus fruits if you can’t stomach them or get sick of them. Apples contain high levels of both soluble and insoluble fiber which help speed up digestion, meaning that your body will take less time to digest them. They also have a low glycemic index and therefore help keep your blood sugar from spiking, making you feel more full afterward. Pair an apple with any meal for a light but filling dinner. If you need more reason to eat an apple, it also helps promote heart health by lowering cholesterol levels and reducing the risk of cardiovascular disease.

Citrus fruits

Full of vitamin C and an antioxidant called hesperidin, citrus fruits like oranges, lemons, limes and grapefruits help combat colds because they boost your immune system. Vitamin C also helps keep our bodies hydrated as it attracts water, which acts as a humidifier for our lungs. And it’s not just citrus fruits that pack a nutritional punch; other great winter foods that are high in vitamin C include kiwis, guavas and strawberries.

Grapes

When it’s cold out, your body craves something warm and comforting to fill you up. The carbs and sugar in grapes are an excellent way to warm up on a cold day, plus they provide some nutrients like iron and vitamin C. On days when you want to curl up with a bowl of chili or stew on your couch watching TV, reach for a handful of grapes instead of your usual treat.

Oranges

There are few foods that are as refreshing or delicious during winter as oranges. Not only can they provide a pick-me-up when you’re feeling sluggish, but they’re loaded with vitamin C and antioxidants. With each serving containing more than 100 milligrams of vitamin C, an orange is a healthy alternative to tea or coffee—but unlike hot drinks, it won’t dehydrate you as quickly. Vitamin C also improves your immune system, which is key during cold and flu season. Similarly, oranges are loaded with potassium—just one fruit contains nearly 10 percent of your daily recommended intake. Eating oranges on a regular basis can help prevent high blood pressure and protect against heart disease and stroke.

Pears

The pears are high in vitamins C and A, fiber, and iron. They are good sources of energy and soothe your stomach from acidity. Pears help strengthen your immune system, reduce inflammation and decrease risks of heart disease. In addition to that, pears act as a good detox agent for removing harmful toxins from your body.

 

Cabbage family

These non-starchy vegetables are cruciferous, which means they contain a number of cancer-fighting properties. They’re also rich in fiber and low on calories and fat. You might be familiar with bo Choy, but other options include collard greens, kale, and cauliflower. Try incorporating one of these green vegetables into each meal—or at least eat them with lunch or dinner three times per week to increase their consumption levels.

Radishes

I know, right? No one likes them. But if you’re looking for a crunchy, slightly spicy addition to a winter salad or to dip into hummus, radishes are cheap and widely available during cold months. Plus, they help detoxify your liver. So don’t judge them until you try them! Your body will thank you!

Brussels sprouts, broccoli, cauliflower and kale

all are cruciferous vegetables with health benefits that include improved digestion, better absorption of nutrients, and, as research is increasingly suggesting, lower risk of chronic disease. Vegetables like Brussels sprouts, broccoli, and cauliflower contain high levels of sulfur-containing phytonutrients, known as glucosinolates. Glucosinolates are responsible for their slightly bitter taste; however, they’re also thought to help regulate blood pressure by reducing inflammation and preventing cholesterol build-up in arteries. The best way to eat them is raw or lightly steamed - never overcooked as heat can cause some of their health-protecting properties to break down and be lost.

Cold cereals with low sugar content

Instead of sugary breakfast cereals, have oatmeal with skim milk, low-fat yoghurt or even cottage cheese for your breakfast. By switching to healthy cereals you can eliminate up to 200 calories from your diet daily. These calories add up quickly and within one month you can lose as much as 4 pounds (1.8 kilograms). Reducing sugars will also help lower your cholesterol levels and improve your overall heart health. Some cold cereals which are good for weight loss include flakes containing whole grains and oats, bran flakes without added sugar and wholegrain granola without any fruit or nuts; all these choices can keep you full till lunchtime.

Dry fruits

No matter what your dietary restrictions, if you're looking to survive winter, a good supply of dried fruit is a must. The combination of their anti-inflammatory properties and unique health benefits makes these snacks a cold season necessity. Coconut: Contains medium-chain triglycerides (MCTs), which are easily converted into energy by our bodies and can even help support metabolism, Research has also shown that coconut oil has powerful antimicrobial properties and even helps prevent tooth decay! Pineapple: A rich source of bromelain, an enzyme that works as an anti-inflammatory agent.