Best foods for staying healthy this winter

Our dietary needs and eating habits change in winter. Lower temperatures inspire thoughts of comfort foods, certain products become harder to find, and our routines can get off track. That said, some foods are proven allies in maintaining wintertime health, whether you want to avoid or fight off infections with a stronger immune system, increase your energy, or prevent weight gain. Here are 25 foods you’ll want to add to your menu right now.



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Salmon

Like other fatty fish, such as sardines, herring, and mackerel, salmon contains omega-3, a fatty acid known for boosting immune system health. These fish are also rich in vitamin D, an essential nutrient for bones and muscle fibre. In winter, decreased exposure to sunlight, a primary source of vitamin D, means you should increase your consumption of foods containing this nutrient.



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Citrus

Citrus is the worst-kept secret for optimizing wintertime nutrition. The vitamin C it provides is a powerful antioxidant, plays a major role in a healthy immune system, and promotes iron absorption. Find this indispensable mineral in oranges, lemons, grapefruit, pomelos, clementines, and mandarin oranges. Go ahead and enjoy their tart flavour and inviting, invigorating colours!



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Bananas

Bananas are rich in fibre and energy-boosting carbohydrates. They also contain tryptophan, an amino acid and component of serotonin, a neurotransmitter that regulates sleep and mood. Likewise, bananas are an excellent source of potassium, which can prevent problems with mood and muscle cramps. If you participate in winter sports, you’ll find potassium a reliable ally.



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Tea

Cold, dry winter air combined with interior heating can upset your body’s hydration level. One solution is to increase your intake of liquids. While options include various drinks, soups, and herbal infusions, tea is one of your best choices. Its antioxidant properties help maintain overall good health.



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Organ meat

While all organ meat is known for its high iron content, the champion in this category is pork liver with 13.4 mg of iron in every 75 g (2.5 ounces) of meat. Turkey and chicken liver are also rich in vitamin A, a nutrient that contributes to skin health. Why not try an onion stew or smooth terrine to fight off general fatigue and improve your skin on winter days?



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Pomegranate

Pomegranates are an excellent source of antioxidants and especially potent in juice form because they’re fully pressed to extract antioxidants found in the white membranes. Its small vermilion seeds taste great in salads, sauces, coulis, or on their own, requiring just a bit of work and patience.



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Whole grains

In winter, colder temperatures increase our bodies’ energy needs. To raise your energy level without increasing calorie consumption, look for foods with low energy density that will fill your stomach and satisfy your hunger while remaining low in calories. Mineral- and fibre-rich whole grains (unrefined) are perfect. Rice, wheat, oats, rye, pasta, bread, flake cereals—enjoy a variety of grains and their assorted forms.



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Cabbage

Vegetables from the cabbage family are a must in winter. They’re low in calories and contain vitamin C (kale, also known as borecole, has quite a lot!) and carotenoids, nutrients that help fight off bacteria and viruses. Cabbage also provides B vitamins, namely energy-boosting B1 (red cabbage) and B2 (Chinese cabbage), which helps metabolize energy and iron.



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Legumes

Rich in plant proteins, fibre, antioxidants, minerals, and B vitamins, legumes offer endless benefits. They fill you up, provide energy (iron), help fight infections (copper), and can counter stress and depression (magnesium). Serve red beans, lentils, and chickpeas with foods high in vitamin C, like peppers, tomatoes, or citrus to encourage iron absorption.



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Eggs

Eggs are a great source of protein. They’re both a concentrated supply of energy and vital component that fills many roles in the body, namely those pertaining to various tissues and the immune system. Eggs also contain 14 important nutrients, including iron, zinc, and vitamin A. Plus, their culinary versatility means everyone can prepare them to taste.



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Avocados

All foods that benefit your skin should be on your plate in winter, and avocados are a good example, thanks to the vitamins and healthy fats they contain. Avocados’ many other good qualities include a high fibre content and elevated potassium and magnesium levels.



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Kiwis

Many of us enjoy the tart flavour and lovely green hue of kiwis. Their nutritional properties are also quite attractive. Try kiwi as an alternative to citrus for its high vitamin C content. Take advantage of its fibre and antioxidants, too. Vitamin E, for example, can help your immune system stay healthy.



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Dark chocolate

Can chocolate help you manage your wintertime health? Yes, thanks to its cocoa content, antioxidant properties, and levels of potassium, magnesium, iron, and amino acids, substances that help combat fatigue and stress. Be sure to choose dark chocolate, though, to get all the benefits without adding sugar to your diet.



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Sweet potatoes

What looks like a potato, but has much more nutritional value? The sweet potato, of course. This vegetable is full of antioxidants like vitamins A, C, and E, nutrients known for supporting wintertime health. Whether you eat them as fries, in a colourful shepherd’s pie, or stuffed with vegetarian chili—three cheers for the combo of vitamin C and iron!—don’t wait to stock up on sweet potatoes.



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Flaxseed

Flaxseeds may be tiny, but don’t let that fool you. Beneath their unassuming appearance hides a powerful food, full of proteins, fibre, omega-3s, invaluable minerals, and a cocktail of vitamins, including several from the B group. Flaxseed plays an integral role in intestinal and immune health, and the seeds should be ground to take full advantage of their properties. Use them in smoothies, sprinkle them on yogurt, or add them to bread, muffins, pies, and more.



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Mushrooms

Mushrooms may not be the first food that comes to mind when thinking about health benefits and nutritional value. And yet, mushrooms are a wintertime ally, mainly for their high vitamin B content and level of vitamin D, that indispensable sunshine vitamin. Plus, for vegans, mushrooms are the only source of non-fortified vitamin D available. Mushrooms also strengthen your immune defences.



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Garlic

Garlic has long been associated with battling colds and the flu, but as a natural antibiotic, garlic actually has no direct effect on these two conditions because they are caused by viruses. Garlic’s antibacterial virtues and help in combating infections, however, are quite valuable. This plant’s properties are even more effective when it’s eaten raw on a regular basis.



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Yogurt

Good overall health depends, of course, on a multitude of factors, but sufficient intestinal flora has been increasingly acknowledged as important. The role played by intestinal flora goes beyond that of simple elimination. It is now considered the bedrock of the immune system. One way to keep your intestinal flora healthy is to eat fermented foods that contain probiotics. One example, yogurt, is readily available, versatile, easy to eat regularly, and simple to integrate into your diet.



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Oysters

Protein-rich oysters contain omega-3 fatty acids; are a good source of minerals, including iron, zinc, and copper; and provide A and B vitamins. The combined effect of these beneficial components makes oysters a great winter food. Purists will eat them as is, fresh and unaccompanied, but if consuming raw oysters isn’t your thing, try sprinkling them with a bit of lemon juice or flavoured vinegar or even using them in recipes.



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Peppers

Most people think that citrus fruits top the charts for vitamin C, but don’t be fooled! Many other foods stack up well against citrus in this regard. Peppers, for example, contain twice the amount of vitamin C as oranges. They also provide potassium and vitamin B6, and red peppers, thanks to their bright colour, contain vitamin A as well.



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Almonds

Covered in wrinkly brown skin, almonds aren’t very attractive at first sight, but some interesting secrets lie beneath their ordinary appearance. In addition to protein, almonds are full of antioxidants, including vitamin E, a nutrient that fights aging and contributes to skin elasticity. Almonds also contain copper and magnesium.



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Carrots

Carrots aren’t the most popular winter vegetable (along with potatoes) for no reason. They’re rich in beta-carotene, a substance the body can transform into vitamin A when needed. The darker or more orange a carrot is, the more carotene it contains. Carrots also provide, to differing degrees, certain B vitamins, vitamin C, vitamin E, and iron.



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Maple syrup

Maple syrup made this list due to its high quantity of polyphenols, antioxidants found at levels five times greater in maple syrup than in honey and corn syrup. Maple syrup also has a low glycemic index, which translates to a smaller rise in blood sugar than that caused by other similar foods, including white sugar. Keep in mind, however, that it remains part of the “ose” family (dextrose, fructose, glucose, sucrose, etc.) and should be consumed in moderation.



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Winter squash

Finding winter squash on this list is certainly no surprise. Winter is their season, and they’ve definitely got what it takes to nourish the body, like elevated levels of potassium and vitamin A and significant quantities of vitamin C and copper. Don’t hesitate to enjoy butternut, acorn, or spaghetti squash in a soup, in a stew, or served with pesto.



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