10 Must Have Winter Foods ; Health and Nutrition

Last Updated on December 21st, 2020

Winters are standing on the edge and will soon overcome. Every season brings with it, its specialty; similarly winters along with it brings special food that we can enjoy in the cold and enjoy the vacations and stay healthy.

Winter is my favorite season because it gives me my personal favorite food (sweet potatoes) to eat; moreover I could sleep for long hours in cozy quilts. Woooww..!! I am really waiting desperately for winters. But, not everybody loves winters like I do, because of various health problems winter season brings along and the laziness it spreads throughout. But, you need not worry this winter, I am here to guide you to make this winter a disease free and fun filled. I’ll tell you ten superfoods you can eat this winter and say bye-bye to the breezed bones and stay active and disease free.

10 foods must have in winter
10 foods must have in winter

Here are the top 10 foods for a healthy winter:

  1. Almonds:

The “Superfood Almond”, though it is available all year round, but in other seasons we are bound to eat a lesser amount of it, because being a dry fruit these are quiet warm for human body, so we cannot even make the best out of this superfood. But, winters allow us to improve our health by consuming maximum almonds.

Being rich in all kind of nutrients, it helps in improving immunity, hence protects from cold and fever;

Being warm provides required warmth to keep bodies hot and active while chilly winters are at its peak;

Protects from heart attacks which are majorly noticed in winters;

Also keeps a check on diabetes as one eats more in winters as compared to summers or any other season, hence chances of increased blood sugar increases.


drinking fresh orange juice for great health
drinking fresh orange juice for great health
  1. Orange:

One of the most popular fruit, which comes in winters, brings with it a lot of nutrition. “The Golden Apple, oranges offer many healthy benefits covering fitness as well as beauty aspects.

Being a rich source of vitamin C it helps body get enough vitamin C, which we could easily get in other seasons from sunlight;

The antioxidants present in orange play a vital role in building immunity thus, helps keeping many diseases at bay;

Fights hair fall which is noticed maximum during winters;

Being rich in fiber also keeps a check on weight, which generally one gains during winters;

It helps protect the Heart by keeping the cholesterol level well under control.


Pomegranets health benefits
Pomegranets health benefits
  1. Pomegranate:

The “Power Packed Pomegranate” is also a gift of winters, which has got a lot for us. Pomegranate, one of the top ranked fruit has innumerable nutrients in it and so are its benefits. It contains almost all nutrients that are required by human body in adequate amount. Starting from vitamins to protein, to potassium to iron all the compounds that are usually not found in anything we eat; thus fighting any kind of deficiency in our body.

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It keeps heart healthy, improves blood quality, keeps stomach healthy, fights laziness, increases immunity, protects from cold, cough & fever, keeps skin healthy and moisturized, keeps a check on weight, fights insomnia, good for diabetics, helps fight hair fall, maintains eye health, maintains oral health, good for arthritis patients, fights bad cholesterol & helps keep blood pressure in control, maintains healthy sex life,` purifies lever and kidney & promotes activeness and keeps mind alert and healthy. In short we can say that, from the top of our body (hair) to the toe, it keeps everything working fine and removes any deficiency of any nutrient in our body. Thus pomegranate is one of the foods that must be included in our winter diet.


  1. Raisins:

Raisins from the dry fruits category are simply irreplaceable as a healthy member. These golden, green or black delicacies are favorites of almost everyone, particularly children. Raisins are “Gems” among dry fruit because it is loaded with nutrients, minerals & vitamins which usually body gets deficient in. It is rich in carbohydrates, proteins, fiber, potassium, copper, manganese, iron, phosphorous, magnesium, vitamin B6, thiamin, riboflavin, vitamin C, vitamin K and niacin.

It keeps bones healthy, fights acidity, takes care of eyes, keeps oral problems away, increases immunity and thus fights cold, cough & fever, fights hypertension, helps in weight gain, removes constipation, good for diabetics, keeps cholesterol level at minimum, promotes sex in men and even fights erectile dysfunction. The toxins & other harmful materials in the digestive system are literally swept out with help of raisins. This can protect people by swiping out the toxic from intestines, and avoid bacterial growth. It also keeps body warm in winters in those extra chilled days.


health benefits of raisins
health benefits of raisins
  1. Pears:

Pear is a fruit that is quite often related to apple because of its shape, taste and the nutritional values. Pears are excellent source of water-soluble fiber. They contain different types of vitamins like A, B1, B2, C, E. It is also rich in many other required minerals like copper, phosphorus and potassium, with lesser amounts of calcium, chlorine, iron, magnesium, sodium and sulfur.

It helps in maintaining blood pressure, keeps bad cholesterol at lower level, maintains colon health, fights constipation, thus giving your stomach an upper hand to work more swiftly, act as an instant source of energy, boosts immunity, thus keeps problems like fever and cold at bay, fights inflammation related to various health problems, prevents shortness of breath (specially in children). Withstanding all these benefits, pears is yet another fruit that should come to mind while going to grocery shop in winters.

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tasty health benefits of grapes
tasty health benefits of grapes
  1. Grapefruit:

Grape is one such fruit which can play a vital role in maintaining our health and keep diseases at bay. Grapes, due to their high nutrient content, play an important role in ensuring a healthy and active life. They contain high amount of potassium, resveratrol, high amount of antioxidants, anthocyanin and proanthocyanidin.

It keeps heart healthy, improves brain power and makes us active throughout the day, helps in weight loss; which is often considered a problem in winters, copper helps in keeping bones strong and healthy, fights constipation; thus keeps dietary problems at bay, good for asthma patients and those who suffer short of breath during winters, maintains eye health, fights kidney disorders and boosts immunity for overall protection of body from unwanted diseases and thus aids in a healthy body. Hence, we can say that including grapefruit won’t only be tasty this winter but will also be a key factor in keeping you healthy and active throughout winters.


  1. Cashew Nuts:

Cashew Nuts are famous as nature’s vitamin pill, having amazing and wonderful nutritional health benefits.

They keep heart healthy, due to high amount of magnesium, it is found to make bones stronger, it is also good for nerves as it prevents calcium from rushing into nerves, prevents gallstones, promotes weight loss, boosts immunity; thus fights diseases and infections, balances cholesterol level; thus keeps blood pressure in control; improving cardio health overall, also good for hair growth, prevents tooth decay, improves brain power and makes us active throughout the day by improving the flow of oxygen, promotes healthy skin; nourishes and moisturizes skin, very good for eyes; improves eyesight and fights degeneration, also considered good for pregnant woman as it contains essential nutrients good for unborn baby. Not just this, it also helps maintaining body temperature in winters and helps keep us warm, so it is a must for all of us especially in winters.


health benefits of sweet potatoes
health benefits of sweet potatoes
  1. Sweet Potatoes:

Sweet Potatoes are my personal favorite food that I cannot afford to miss as this is the most special gift of winters to me.  They are not just tasty but also the do have a rich amount of nutrients, vitamins and minerals in them. Sweet Potatoes are rich in dietary fiber, carbohydrates, vitamin A, vitamin B6, pantothenic acid, thiamin, manganese, potassium, copper and magnesium.

Unlike its name its benefits are not similar to potatoes but are of a super vegetable. It boosts immune system; enabling our body to fight against disease causing viruses & germs, high inflammatory properties help reduce inflammation due to several diseases, provides relief from asthma, good for arthritis patients, promotes digestion because of high fiber content and also keeps stomach ulcer at bay, being sweet it is very good for diabetic patients as it not only tastes sweet but also fights diabetes, maintains water balance in body, it also promotes weight gain

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After reading all these benefits I am sure you will add it in your basket in winters.


eating peanuts for healthy winter season
eating peanuts for healthy winter season
  1. Peanuts:

The crunchy peanuts are often referred to as time pass food. But this time pass peanut has a lot to offer to our health. These are rich source of nutrients, vitamins & minerals; they contain carbohydrates, protein, fiber, folates, niacin, pantothenic acid, thiamin, vitamin E, copper, iron, magnesium, manganese, phosphorous and zinc. All the essential nutrients are available in abundance.

All these nutrients together in peanut aids in blood sugar, helps prevent gallstone, helps fight depression, boosts memory and improves brainpower, lowers the cholesterol level, lowers the risk of heart disease, keeps a check on weight gain and it is also known to promote fertility. Apart from all these, it provides warmth to the body, helps maintaining temperature in colder days.


  1. Dates:

Often neglected dry fruit dates have a lot more to offer than you might think. They are a powerhouse of vitamins and minerals. Dates also have numerous essential nutrients such as calcium, amino acids, sulfur, iron, etc that highly benefit the body. They are also wonderful sources of dietary fiber and are rich in vitamins A1, B1, B2, B3 and B5.

It helps fight constipation & keeps stomach free from other troubles also, helps in gaining weight, maintains health of heart, improves quality of blood, fights ageing, best food for pregnant woman as it strengthens the uterus muscles, helps hair growth & fights hair fall, keeps skin healthy and nourished, increases sexual stamina. Withstanding all these benefits, dates is the most preferred food for winters.


I urge you to include all these foods in your diet and make this winter a disease free and active winter. And once tried, don’t forget to comment below, I am waiting for the reviews and suggestions.


Eat Healthy…!! Stay Healthy…!!

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