Winter Foods

14 Fruits and Vegetables You Must Eat in Winter

Food in the winter sometimes does not differ in variety. As a result, by the spring we get beriberi, dull dry skin, excess weight and poor health. To strengthen the immune system and feel cheerful, regardless of the amount of coffee drunk, it is worth including vegetables and fruits in the diet.


Bananas have long ceased to be exotic in our stores. Sweet, soft, satisfying – they are adored by both children and adults. In winter, a banana will be a real salvation for the body, because. This fruit contains the hormone of happiness – serotonin. As a result, it will be easier for you to cope with winter depression and irritability. Potassium in the fruit will strengthen your heart and blood vessels, and vitamin E will protect against premature aging. Eat 1-2 bananas every day – and be healthy!


Pomegranate is an indispensable product in the season of colds and flu! It contains a lot of vitamin C, which strengthens the immune system, as well as vitamin B12, which improves blood composition. It is especially useful to eat pomegranate along with seeds, but first they need to be chewed well, otherwise they will not be digested. If you don’t feel like chewing the fruit, you can make juice from it, and add dried partitions to tea.


Do you want to strengthen the defenses of your body? Then eat 1-2 pears a day! This familiar fruit has antipyretic properties, improves digestion and metabolism, and has an anti-inflammatory effect. Boiled pears will help cure a bad cough.

And in winter, you should definitely put dishes from it on the table. So you strengthen your vessels that suffer from cold, normalize metabolism and forget about the blues. But it is especially useful to eat sauerkraut in winter. This is a unique product that improves the intestinal microflora and thus improves immunity.


A small kiwi can bring great benefits to the body. The fruit has a lot of vitamin C, which will protect you from colds, as well as other useful substances: vitamins A, B, PP, E, B9 (folic acid), iron, magnesium, iodine, etc. Experts recommend eating kiwi along with the peel, which is rich in antioxidants, after removing the hairs with a knife. Just peel this delicious fruit and eat it with pleasure!


Onions contain phytoncides that actively fight microbes, so you should definitely include it in your winter diet. Add onions and other types of onions to soups, salads, main dishes. Very soon you will notice that your immunity has become stronger.

and digestion has improved. Another plus is that onions will make blood vessels cleaner and more elastic, relieve insomnia and increase efficiency. And onion syrup (onion slices with sugar) will be an excellent cough remedy.


Everyone knows about the benefits of carrots, but it is especially useful to crunch this vegetable in winter. Carrots will protect you from beriberi, improve digestion and improve metabolism. No less useful and boiled carrots, which prevents the development of tumors.

But it is best to make salads from fresh carrots with sour cream, so you will not only get all the healing substances, but also increase the absorption of vitamin A, which has a beneficial effect on vision, teeth, bones and immunity in general.

Black radish

Black radish has antibacterial and antifungal properties, so if possible, include it in your winter diet to support immunity. To feel the healing effect, it is enough to eat 150 g of radish per day.


In winter, beets will help strengthen the immune system, energize and cleanse the body of harmful substances. Also, the vegetable reduces pressure, fights inflammatory processes, and improves intestinal motility. You can eat beets several times a week raw (preferably grated) or add them to soups, casseroles, boil for vinaigrette.


Pumpkin will also help maintain immunity in winter. It contains a lot of vitamins and microelements that will protect the body from lack of sunlight, improve metabolic processes and slow down the aging process. It is also useful to drink pumpkin juice and crack pumpkin seeds. If you have frozen pumpkin, now is the time to cook healing cereals!


Persimmon contains vitamins A, PP, B vitamins, iron, calcium, iodine and many other useful substances. The product helps fight winter fatigue, stimulates cell renewal, normalizes blood pressure, improves eyesight and skin condition.


In winter, there is a variety of citrus fruits in stores: oranges, tangerines, lemons, grapefruits, pomelo. All these fruits will be of great help in maintaining your immunity and will cheer you up with their bright appearance. Citrus fruits contain many useful substances – from phytoncides and antioxidants to vitamins C and D, which are vital in winter. Eat the pulp of citrus fruits, and collect peels for country needs.


Garlic is a real savior for immunity. The vegetable contains phytoncides, ascorbic acid, B vitamins, essential oils, etc. Garlic facilitates well-being with colds, fever, thins the blood, fights microbes and parasites. If there are no contraindications, eat a few cloves a day – and get reliable protection against many ailments!


To feel great in the winter season, be sure to eat 1-2 apples a day. Soaked, dried and baked fruits will also bring benefits. But still, the leader in useful properties is a fresh apple. Should you cut the skin off apples? If they are homemade, you can and should eat with her. But the purchased ones are better to pre-clean.

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