9 Winter Power Foods: Nourishment for the Season


12 December,2023


15 February,2024

nine winter superfoods

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    After a scorching hot and monsoon season, the winter comes to soothe the heat. As the season changes, we tend to get affected by cold, seasonal flu and communicable diseases. The reason is because of the changes in the temperature and humidity. Owing to the humidity and temperature, diseases can spread easily from one person to the other.


    Infections, digestive issues and allergies are common during the winter season. However, you can enjoy the cold season with certain precautions and a healthy diet. Below are a few tips and foods to consume during the winter season.


    Foods to Consume During Winter

    Hot Soup

    Imagine having a hot soup during cold weather! You can just pamper yourself with a cup of hot vegetable or chicken soup. Soups are easy to digest and contain all essential nutrients. When you are hungry, consume a hot chicken soup or vegetable soup. Sprinkle some black pepper on the soup, and it helps you clear sore throat if you have any.


    Vegetables and Fruits

    Vegetables are good for health as they contain high fibre and essential nutrients. Consuming vegetables during winter will help to improve immunity as they can be easily digested due to their high fibre content.


    Colourful veggies like carrots, beets and broccoli are packed with vitamins, antioxidants and minerals like zinc and potassium and calories. They help fight illnesses and are great for winter. Include citrus fruits like lemon and orange in your diet—they boost immunity, prevent inflammation and naturally moisturise your skin in winter. Moreover, they boost collagen production, enhancing skin texture and elasticity.



    Turmeric contains an active ingredient called curcumin. Research suggests that curcumin may contain anticancer, antioxidant and anti-inflammatory properties. Its ability to combat foreign invaders is attributed to its anti-inflammatory properties, earning it the nickname "golden spice".


    Turmeric can be consumed by adding it to milk. Turmeric in any form will be beneficial for health. Consuming turmeric throughout the year is recommended, and not restricting it only during specific seasons is recommended.


    Probiotics and Fermented Foods

    Probiotics are rich in beneficial gut bacteria, playing a crucial role in enhancing our immune system and promoting the proliferation of good bacteria in the stomach. This, in turn, facilitates smoother digestion of the foods we consume and mitigates problems associated with the gastrointestinal tract.


    Foods such as buttermilk, yoghurt, pickled vegetables, kimchi, and certain types of cheese are excellent sources of probiotics. Regular consumption of these foods fortifies the immune system and protects against diseases prevalent during winter.



    Spinach is considered as a superfood as it contains nutrients like vitamins A, C and E and other nutrients like beta-carotene, fibre and folic acid. They are also rich in antioxidants and other nutrients that help fight infection.


    Spinach reduces the free radicals in the body and improves immune function. As a result, spinach effectively fights invading pathogens and protects us from seasonal infections.



    Ginger is an herb that contains antiseptic, antibiotic, antimicrobial and anti-inflammatory properties. It also contains antioxidants that help fight against cough, cold, body aches, sore throat and other winter sicknesses.


    Nuts and Dry Fruits

    Regardless of the season, nuts and dry fruits can be good snack options. Nuts and dry fruits contain vitamins like niacin, E and riboflavin. These vitamins help strengthen immunity and protect the body from infections. Additionally, vitamin E is a powerful antioxidant that keeps the cells healthy by scavenging free radicals.



    During winter, we become susceptible to colds, coughs and other infections. Pepper can be a perfect ingredient during such a season. However, there are several ingredients to combat these health concerns. One natural ingredient is pepper.


    Pepper is also called "king of spices" and adds a great flavour to our foods. It contains vitamin C and antioxidants, making it a powerful immune booster. Regular consumption can help enhance the defence mechanism.


    Additionally, during cold seasons, our digestion tends to slow down. Consumption of pepper helps improve digestion by increasing the secretion of hydrochloric acid in the stomach.



    Garlic is packed with antioxidants and helps strengthen your immune system. Research also states that regular consumption of garlic helps boost T-cell production in the body. It also contains anti-inflammatory properties, which reduce swelling and pain. So, consuming them during the winter season will help fight against diseases.


    Foods to Avoid During Winter

    Like the foods we consume, we have certain foods to avoid.


    During the monsoon and winter, we often feel tempted to indulge in hot pakodas and samosas or crave something hot and crispy. However, consuming these foods can lead to bloating and slow down our metabolism.


    Similarly, it is important to avoid carbonated foods and chaat items as they can negatively affect our health. For instance, indulging in paani puri can raise hygiene concerns, as contaminated water can cause gastrointestinal tract infections. It is advisable to steer clear of such foods during this time of the year.



    The foods we eat are crucial in boosting or slowing down our metabolism. During the winter and monsoon season, bloating issues are common, so it is recommended to opt for light foods such as vegetables and fruits. Moreover, ensuring that foods are cooked thoroughly is essential to prevent bacterial infections caused by undercooked foods.


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