What to Eat in Winter to Stay Healthy: Dieticians Name 5 Essential Food Groups.

According to ТСН: During the winter, the body operates under stress: we spend more time indoors, get less sunlight, and respiratory viruses circulate more actively. Doctors and dieticians emphasize that to strengthen immunity, it is important to consume the right foods rich in vitamins, minerals, antioxidants, and healthy fats.

Experts note that the risk of colds, flu, Covid-19, and other respiratory illnesses increases in winter due to several factors:

• close contact between people indoors;

• viruses remain airborne longer due to dryness and low humidity;

• less sunlight reduces vitamin D levels, which directly affects the immune system.

Dieticians stress that a balanced diet containing plenty of vegetables, fruits, whole grains, healthy fats, probiotics, and spices can provide additional protection against seasonal illnesses.

Recommended Foods

Experts recommend making vegetables the foundation of every meal, especially root vegetables and winter greens, as they are rich in vitamins A, C, K, fiber, and important minerals.

Among the recommended vegetables are:

• carrots, radishes, turnips, beets — sources of beta-carotene, vitamin C, and fiber;

• cauliflower — rich in vitamin C and antioxidants;

• Brussels sprouts, Swiss chard, various types of cabbage (including red cabbage) — contain fiber, vitamins, and natural compounds with anti-inflammatory properties;

• sweet potatoes — another source of beta-carotene and healthy carbohydrates.

These vegetables are great for low-salt soups, stews, casseroles, or as a side dish.

Particular attention should be paid to leafy greens, which have a high concentration of beneficial substances:

• kale — one of the most nutritious types, contains vitamins A, C, K, B group, as well as fiber and antioxidants;

• spinach — an important source of vitamin C and iron;

• cabbage of various types, including red cabbage — contains antioxidants, fiber, and glucosinolates with anti-inflammatory effects;

• parsley — adds vitamins, iron, and calcium.

Dieticians recommend pairing salads with lean protein, such as chicken or salmon.

In winter, it is also essential to focus on fruits and berries that are rich in vitamin C and antioxidants:

• citrus fruits: oranges, grapefruits, lemons, limes, mandarins — support immunity and add freshness to the diet;

• apples — contain fiber and antioxidants, convenient as a daily snack;

• guava — very high in vitamin C and supports immune system function;

• pomegranate — contributes to heart health due to its high antioxidant content;

• grapes — provide antioxidants and natural sweetness;

• berries (strawberries, blueberries, blackberries, raspberries) — add fiber, vitamins C and K1, and antioxidants.

Dieticians suggest consuming berries not only fresh but also adding them to oatmeal or yogurt instead of calorie-rich desserts.

Another important food group in winter is nuts, seeds, healthy fats, and fermented products.

Among the beneficial options, the following stand out:

• almonds and other nuts — rich in vitamin E and healthy fats, a handful a day provides significant benefits;

• walnuts, flaxseeds — sources of omega-3 fatty acids;

• fatty fish (like salmon) — supplies the body with healthy fats and vitamin D;

• avocado — provides healthy fats and helps maintain a feeling of fullness;

• extra virgin olive oil — contains polyphenols and antioxidants.

Fermented products like yogurt, kefir, sauerkraut, kimchi are rich in probiotics that improve gut health. According to dieticians, the condition of the microbiome is closely related to the immune system function.

Additionally, specialists recommend paying attention to spices that can be added to regular dishes. For example, turmeric, cinnamon, ginger, oregano, rosemary, garlic, and black cumin seeds enhance the nutritional value of the diet and possess antioxidant and anti-inflammatory properties. Some also have a warming effect, which is especially beneficial in winter.

Since winter often leaves the body lacking in vitamin D, doctors emphasize the importance of foods that contain it: fish, eggs, dairy products, and fortified cereals.

Limitations on Consumption

During celebrations and feasts, it is easy to exceed sugar and unhealthy fat intake. Experts caution:

• sweets, desserts, cakes, baked goods in excess can lead to spikes in energy and weaken immune responses;

• trans fat-containing products and fried snacks increase levels of 'bad' cholesterol (LDL) and harm blood vessels;

• excess added sugar and alcohol negatively affect the immune system.

Experts recommend limiting the consumption of holiday treats but not completely renouncing them.

Health Tips for Winter

Doctors remind that nutrition is just one element of protection. To reduce the risk of respiratory infections in winter, it's important to maintain quality sleep, engage in regular physical activity, avoid smoking, and minimize alcohol consumption, practice hand hygiene, ventilate premises, and maintain fluid balance throughout the day.

The battle against viruses intensifies in winter, but doctors emphasize simple actions that can help protect against illnesses.