Winter Foods

Top Ten Winter Foods

100 g of dried rose hips contain 1200 mg of vitamin C, which is 20 times more than oranges and 30 times more than lemons. Rose hips are also rich in calcium, iron, potassium and manganese. Tuning, decoction or rosehip juice increase immunity and improve metabolism. In addition, as a powerful antioxidant, it prevents aging.


Persimmons are high in fiber (twice as much as apples), which promotes bowel function and the elimination of toxins. Persimmon improves intestinal microflora, and at the same time – improves immunity. Persimmon contains potassium, magnesium and calcium, which are important for heart function; iron, copper and manganese, saving from anemia. Lycopene lowers cholesterol, and a whole bunch of vitamins strengthens the body’s defenses.


One of the most useful citrus fruits, it has an antimicrobial effect and improves metabolism. Grapefruit, thanks to naringin (a bitter substance in the white partitions of this fruit), has fat-burning properties. According to the amount of vitamin C, grapefruit is equal to an orange: one fruit contains 50% of the daily intake. Therefore, it will help to cope with colds and maintain a radiant appearance of the skin.

This fruit has a rich vitamin composition, perfectly regulates the content of excess fluid in the body and prevents fat deposition. It is known that the aroma of grapefruit concentrates attention and improves memory.


Literally 50 years ago, few people in Europe heard about the avocado, and today it tops the ratings of the most useful fruits. It contains a record content of polyunsaturated fatty acids for plants, which support the health of the skin and brain tissue, provide optimal water balance and even save you from depression. Avocados also have a record content of potassium, phosphorus and magnesium, which are important for the cardiovascular and nervous systems. True, this is a very nutritious fruit – it contains about 240 kcal, as in a serving of rice.

Dried fruits

Previously, it was impossible to get fresh vegetables and fruits in winter, so every housewife tried to dry as many berries, fruits and vegetables as possible from summer. They retain almost all useful substances, and, moreover, in the process of drying, they become more concentrated. Dried fruits, especially dried apricots, figs and prunes, are indispensable for digestion. Also, all dried fruits are rich in minerals, vitamins and dietary fiber.

Red beetroot

Thanks to fiber and organic acids, beetroot stimulates the intestines and cleanses it of harmful bacteria. It promotes the release of the liver from fats, improves the condition of blood vessels and is useful for hematopoiesis. It is important that the beneficial properties of beets are only partially destroyed during heat treatment.

leafy greens

Kale, spinach, arugula, lettuce and other leafy vegetables are indispensable in the diet. Their dark green color indicates a high content of valuable substances – in particular, chlorophyll, which reduces the level of inflammation in the body and removes toxins. Leafy vegetables are rich in vitamins A, C, groups B and K, potassium, magnesium, folic acid and dietary fiber. To support immunity in the winter, you need to eat two servings of leafy vegetables a day.


During the winter in the mid and northern latitudes where we live, almost everyone is deficient in vitamin D due to lack of sunlight. This leads to a weakened immune system, an increased risk of heart disease and bone fragility. The most useful varieties of fish are salmon (salmon, trout, chum salmon, pink salmon, salmon), cod (cod, hake, pollock, haddock, burbot), perch-like (mackerel, notothenia, mackerel, tuna) and herring (sardine, herring).


Caviar of sea fish surpasses all products, even the fish itself, in terms of the content of essential omega-3 acids. At the same time, not only “noble” salmon caviar is useful: among the leaders in the content of Omega-3 there are also more affordable hake and lumpfish caviar. Also among the best are caviar of cuttlefish, squid, mackerel and herring. In addition to Omega-3, caviar contains up to 30% of protein, which is necessary for the synthesis of collagen (which means the beauty and youthfulness of the skin) and the proper functioning of all organs of our body.

Whole, unprocessed grains are a rich source of complex carbohydrates. They are essential for normal metabolism. If simple carbohydrates (for example, sweet or flour) are quickly converted into body fat, then complex carbohydrates are broken down for a long time and help maintain harmony. Whole grains are also high in fiber, which helps the intestines detoxify the body and strengthens the immune system.

Salads and desserts are prepared from it, added to tea and cocktails, and most importantly, they are treated! Lemon contains vitamins such as B1, B2, A, D and vitamin P, which is found only in citrus fruits. The use of yellow options is popular for sore throat, beriberi, hypertension, stomach diseases, rheumatism and nausea.


In winter, both adults and children love to eat these small bright fruits. Mandarin fruits are sources of vitamins C, A, K and P. They also contain potassium, sodium, calcium, iron, phosphorus and magnesium.


Apples contain a lot of useful substances that can energize us for the whole day. Their taste qualities stimulate the work of the central nervous system. This fruit is considered one of the lowest calorie, so it will not spoil your figure. Among the vitamins that are especially abundant in apples, one should name A and C. Apples are also considered a source of iodine and iron.

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