What to eat in winter so as not to get sick: 8 best foods

Together with a lot of entertainment and wonderful landscapes, winter pulls a runny nose and a cold. How to strengthen the immune system with nutrition?

Good immunity depends on several factors, and a balanced diet is one of the most important. In the cold season, the body should be helped with special products that will support the immune system.


Even if you’re not a passionate fan of kiwi, try to eat it as often as you can in the winter, because it’s one of the healthiest winter foods. Kiwi is an excellent source of vitamin A, vitamin C, and vitamin K. This fruit is also rich in fiber and potassium, and at the same time low in calories (a small kiwi fruit contains 40 calories). Kiwi helps strengthen the immune system and is also useful for the heart and visual acuity. Kiwi can be added to winter fruit salads, eat it with yogurt. Fresh kiwi pulp is also sometimes placed in a morning glass of water (this makes it tastier).


The taste of pomegranate, balancing between sweet and tart, is a real pleasure. Pomegranate is one of the most popular and useful products that you need to include in your winter diet. You can just eat ruby pomegranate grains for an afternoon snack, you can add them to yogurt, salads, or even throw a handful in drinking water. You can also drink freshly squeezed pomegranate juice. Drinking a cup of juice in the morning satisfies the body’s need for potassium. And it perfectly accelerates metabolism and increases energy levels.

Half a cup of pomegranate seeds contains 70 calories, 3.5 g of fiber, and 16 g of carbohydrates, as well as B vitamins and folic acid. Pomegranate is also rich in powerful antioxidants that help prevent certain cancers,including skin, prostate, and breast cancers, and help reduce the risk of heart disease. When buying pomegranates, choose heavier fruits – they look juicier and tastier.

Brussels sprouts

If you cook Brussels sprouts correctly, then you will get one of the most healthy and delicious winter dishes. Brussels sprouts are prepared easily and simply, it takes about 8-10 minutes. It can be fried, but it is better to steam or bake. And, of course, there’s nothing tastier after a long walk than a plate of thick hot cream cabbage soup. Interesting cooking options include ravioli with Brussels sprouts, bacon, and bell peppers, as well as pizza with Brussels sprouts. Brussels sprouts are rich in fiber, potassium, vitamin A, vitamin C, and vitamin K. It has an anti-inflammatory effect, energize, improve the functioning of the immune system, prevents colds and flu.


Of course, no family’s winter menu would be complete without citrus. Among grapefruits, oranges, tangerines, as well as lemons and limes, you need to find your favorite citrus fruit and lean on it all winter. Citrus fruits are one of the best sources of vitamin C, potassium, and folic acid. These fruits also have powerful anti-cancer properties due to their high flavonoid content. Always add a slice of lemon or lime to tea or water, make fruit salads or juices. Juicy tangerines and oranges are great snacks for both children and adults.

But if you’re taking any prescription medications, avoid eating grapefruits (and never drink grapefruit juice) because it can change the effect of the medications. Check with your doctor if grapefruit conflicts with medications that you take constantly.


There are practically no indifferent to this fruit – either its sweet orange pulp is planted once and for all, or they hate its suffocating astringency. If your family does not like this product, look for a way to introduce it into the diet of households. Because without persimmons in winter there is no way – it is rich in carbohydrates, fiber, potassium, calcium, magnesium, manganese, iron, and at the same time contains a little fat and protein. In perimysium, vitamin C and vitamin A are also abundant. therefore, add persimmon to desserts, all the same, fruit salads, punch cocktails in a blender, cook jams.


It is perhaps the most popular winter spice. Cinnamon warms and adds a pleasant spice to any dish and drink. Cookies, cakes, pastries, cocktails, hot chocolate, tea, coffee, wine – it is appropriate everywhere. You will not believe it, but a pinch of cinnamon can be added to soups – for example, in lentil or bean. Cinnamon helps strengthen the immune system and heart health, improve brain function. It contains essential oils that are rich in powerful antimicrobial and anti-inflammatory properties. In addition, cinnamon contains calcium, manganese, fiber, iron, and antioxidants that help prevent cancer.


If you want to last at least until the New Year healthy and full of energy, you can not do without dishes from legumes. Legumes contain essential nutrients such as protein, fiber, iron, zinc, calcium, and B vitamins. Buy red or white beans, chickpeas, lentils, beans – their choice is rich. Cook soups and prepares hearty winter stews. By the way, dishes from legumes are very hearty and can sometimes replace the meat dishes familiar in our latitudes.

Sweet potatoes

And a little bit exotic at the end. Not in every store, but in large supermarkets in the vegetable rows you can find sweet potatoes (or sweet potatoes). Depending on the variety and origin, there are sweet potatoes with white, orange or purple pulp. Raw sweet potatoes often taste like carrots, and when cooked, it’s a cross between potatoes and pumpkin.

If you eat it in moderation, then sweet potatoes are almost the perfect winter food. It contains powerful antioxidants, beta-carotene, which helps prevent cell damage in the body and reduces the risk of skin, prostate, lung cancer. Sweet potatoes also contain carbohydrates, fiber, iron, potassium, vitamin B6, and some other important substances. It can be baked, ground in a puree, added to soup, or made a sweet potato pie. This is a good option if you are drawn to experiments and want variety in the diet.

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