Eat Right to Beat the Winter Blues!
Healthy Living

Eat Right to Beat the Winter Blues!

Mehvish Hamdare profile Authored by Mehvish Hamdare on 11 Nov 2014 - 14:42.

Come winter and you think of woollens, scarves and gloves to help you gear up for the winter chill. But as you prepare yourself on the outside,it is important to prepare the body from the inside too.

We usually suffer from cold, cough, chapped lips, high temperature, and a running nose. Several foods give the body nutrients that actually help to promote health, and this is very important during the winter months when many illnesses are common and circulate among the population.

Boosting your health this season with the freshest winter ingredients is important as your body experiences changes in energy levels and metabolism. Additionally your appetite tends to increase as the body needs more energy to keep itself warm. Apart from consuming heat producing food items to beat the chill, foods which help to elevate our immunity is also a must in the diet. Hence, it is important to not just eat more, but also to eat right to avoid adding inches to your waistline.

Stay healthy this winter by including plenty of the following foods in your diet:

Citrus foods

Citrus fruits are a consolation prize for us during the winter season. Think of citrus fruits and oranges, grapefruit, lemons,and limes come into our minds.

Research has shown that people who consume citrus fruits are known to be less prone to common infectionslike the common cold, cough and flu. Hence, its intake is highly recommended during the winter season as a curative measure.Foods high in Vitamin C not only boost your immunity, italso improves digestion, promotes weight loss, reduces signs of ageing and tones the skin.

To avoid the harsh skin conditions caused by the cold winter winds, you have to prepare yourself externally through skincare regimens and also internally by eating the right foods rich in vitamin C and antioxidants for your inner health. So enjoy snacking on oranges.

Tea/ Green tea/ Herbal tea

During winters, when the weather is cold it becomes difficult for us to take in enough fluid, so tea is a good option as it helps to keep us warm and nothing is as comforting  as sipping a hot cup of tea which also provides us with loads of health benefits.Green teain particular with its strong antibacterial, antiviral and its high antioxidant content can boost your immune system also helps to keep you hydrated. Consuming approximately 3-4 cups of green tea a day helps to keep a check on your immune system.

Spice it up with herbs and spices

Winter is the time to include ginger, garlic, cinnamon, turmeric, parsley and cloves in your diet. Ginger contains gingerols and shogaols that have thermo genic properties that help keep you warm. Garlic contains properties that help fight the flu and other diseases such as bronchitis and asthma. Cumin has been used for centuries to cure colds and treat coughs. Cinnamon also helps as an anti-inflammatory in addition to being a warming spice.


Eating nuts in winter helps to keep us warm. A handful of nuts can provide you quick, wholesome health benefits. Almonds, walnuts, peanuts, cashews, pistachios and flax seeds are all high on nutrition front as they are rich in good fats, fibre and magnesium which promote good health. Almost all nuts are a good source of selenium which is thought to be good for mental health and preventing depression. Depression is a big issue during winter as many people suffer from Seasonal Affective Disorder. Nuts also aid in improving the immunity and are a good source of vitamin E which is good for the skin, as it helps reduce wrinkles.


Protein is essential in supporting a healthy immune system. Protein foods also help to create a feeling of fullness, preventing you from overeating.Eggs provide an excellent source of protein, B vitamins, vitamins A, D and zinc.


Honey for centuries is known to be the safest and the easiest way to cure cold and fever during winter.  Honey is a good source of antioxidants, carbohydrates, minerals and vitamins. It helps sore throat due to its anti-microbial properties. In one study, children aged 2 and older with upper respiratory tract infections were given up to 2 teaspoons (10 milliliters) of honey at bedtime. The honey seemed to reduce night time coughing and improve sleep. So you can add honey to your bedtime milk to stay healthy.

Cuppa Soup

As the mercury levels dip, enjoy a warm bowl of chicken soup, corn soup, hot tomato or vegetable soup with a dash of healthy spices and herbs to keep you warm. Hot soups alsoclearany nasal congestion and/or sinuses atleast temporarily. Soup is winter’s perfect food and it helps to keep you hydrated, light and fills you with nutrition.

Sweet potatoes

Sweet potato is an excellent source of calcium, potassium,iron and vitamins A, C and D which are crucial for boosting your immune system. They are a high fibre food that is good for your digestive health and also to keep your body warm. You can enjoy them in roasted, puree, steamed, baked, or grilled form, during the winters.

So beat the winter blues with a colourful,appetising diet loaded with health benefits.


*Disclaimer: This is not medical advice. The content is for educational purposes only. Please contact your doctor for any health care issues.